From James Clear’s book “Atomic Habits”
Motivation Is Overrated. Changing your Environment Is More Important to Form a Habit.
- “When scientists analyze people who appear to have tremendous self-control, it turns out those individuals aren’t all that different from those who are struggling. Instead, “disciplined” people are better at structuring their lives in a way that does not require heroic willpower and self-control. In other words, they spend less time in tempting situations.” (p. 92)
- “yes, perseverance, grit, and willpower are essential to success, but the way to improve these qualities is not by wishing you were a more disciplined person, but by creating a more disciplined environment.” (p. 93
How Redesigning Your Environment Can Help Make Habits Stick
- At Mass General Hospital, their goal was to change the eating habits of hospital staff and visitors. They accomplished this without telling any customers! They simply rearranged the food and water in the cafeteria.
By rearranging where the water bottles are located, water sales went up 25% while soda sales went down 11%!
- “I used to buy apples from the store, put them in the crisper in the bottom of the refrigerator, and forget all about them. By the time I remembered, the apples would have gone bad. I never saw them, so I never ate them.”
“Eventually, I took my own advice and redesigned my environment. I bought a large display bowl and placed it in the middle of the kitchen counter. The next time I bought apples, that was where they went—out in the open where I could see them. Almost like magic, I began eating a few apples each day simply because they were obvious rather than out of sight.” (p. 85)
- “If I walk into the kitchen and see a plate of cookies on the counter, I’ll pick up half a dozen and start eating, even if I hadn’t been thinking about them beforehand and didn’t necessarily feel hungry.”
- “If you want to remember to take your medication each night, put your pill bottle directly next to the faucet on the bathroom counter.”
- “If you can’t seem to get any work done, leave your phone in another room for a few hours.”
- “If you’re wasting too much time watching television, move the TV out of the bedroom.”
- “If you’re continually feeling like you’re not enough, stop following social media accounts that trigger jealousy and envy. “
- “If you want to practice guitar more frequently, place your guitar stand in the middle of the living room.”
- “If you want to drink more water, fill up a few water bottles each morning and place them in common locations around the house.”
Some Other Tips:
“Every habit should have a home. Make a clear distinction where you will work, sleep or eat. Work only in an area you dedicated for work. Sleep only in an area you sleep. That way a habit will form. Your brain will associate each dedicated area to that habit.” (p. 90)
“If you’re spending too much money on electronics, quit reading reviews of the latest tech gear.”
“If you’re playing too many video games, unplug the console and put it in a closet after each use.” (p. 95)