Walk slowly, but never backward
The 3rd Law of Behavior Change is make it easy.
The most effective form of learning is practice, not planning.
Focus on taking action, not being in motion. When you're in motion, you're planning and strategizing and learning. Those are all good things, but they don't produce a result. If I outline twenty ideas for articles I want to write, that's motion. If I actually sit down and write an article, that's action. If I search for a better diet plan and read few books on the topic, that's motion. If I actually eat a healthy meal, that's action.
Habit formation is the process by which a behavior becomes progressively more automatic through repetition. With each repetition, cell-to-cell signaling improves and the neural connections tighten, this phenomenon known as Hebb's Law: "Neurons that fire together wire together."
Repeating a habit leads to clear physical changes in the brain. In musicians, the cerebellum -- criticial for physical movements-- is larger than it is in nonmusicians. Mathematicians, meanwhile, have increased gray matter in the inferior parietal lobule, which plays a key role in computation and calculation. When scientists analyzed the brains of taxi drivers in London, they found that the hippocampus -- a region of the brain involved in spatial memory -- was significantly larger in their subjects than in non-taxi drivers.
Each time you repeat an action, you are activating a particular neural circuit associated with that habit. All habits follow a similar trajectory from effortful practice to automatic behavior, a process known as automaticity. Automaticity is the ability to perform a behavior without thinking about each step, which occurs when the nonconscious mind takes over.
The amount of time you have been performing a habit is not as important as the number of times you have performed it.
Saduran dari: Clear, James. 2018. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones (Chapter 11).
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