Atomic Habits Chapter 10: How to find and fix the causes of your bad habits

 How to find and fix the causes of your bad habits

The inversion of the 2nd Law of Behavior Change is make it unattractive.

Every behavior has a surface level craving and a deeper underlying motive.

Find love and reproduce = using Tinder

Connect and bond with others = browsing Facebook

Win social acceptance and approval = posting on Instagram

Reduce uncertainty = searching on Google

Achieve status and prestige = playing video games

Your habits are modern-day solutions to ancient desires.

The cause of your habits is actually the prediction that precedes them. The prediction leads to a feeling.

Highlight the benefits of avoiding a bad habit to make it seem unattractive.

Habits are attractive when we associate them with positive feelings and unattractive when we associate them with negative feelings. Create a motivation ritual by doing something you enjoy immediately before a difficult habit.

How to create a good habit:

The 2nd Law: Make it attractive

2.1 Use temptation bundling. Pair an action you want to do with an action you need to do.

2.2 Join a culture where your desired behavior is the normal behavior.

2.3 Create a motivation ritual. Do something you enjoy immediately before a difficult habit.

Inversion of the 2nd Law: Make it unattractive

2.4 Reframe your mind-set. Highlight the benefits of avoiding your bad habits.

Saduran dari: Clear, James. 2018. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones (Chapter 10).