#3 - How to create good habits?

The answer to this question is in the book Atomic Habits, from James Clear, one of the best I've ever read.

This book is so good and has so many precious techniques that I'm going to make this article in order to immortalize this knowledge. I want to be able to come back here at least once a year to read those that were my main learnings in the book.

The book main idea is to view habits as a result of a four-step process:

• Cue,
• Craving,
• Response,
• Reward.

And the importance of focusing on the process rather than the end goal, in order to achieve long-term success.

But Marcelo, I have some habits that I know are not the best, but I can't change them. I've tried several times, started well, but then ended up going back to the old bad habit.

First, our self-image is influenced by our habits, and at the same time, our habits can also shape our identity. The author suggests that by aligning our habits with the vision of who we want to become, we can effectively change our identity and achieve desired results.

In summary, to establish a habit, one should make the cue obvious, make the behavior desirable, make the behavior easy, and make the reward satisfying.

On the other hand, to break a habit, one should make the cue invisible, make the behavior undesirable, make the behavior difficult, and make the reward unsatisfying.

The best time to change habits is a change in your job, profession or city to live. In 2021, my wife and I sold our apartment in S?o Paulo, Brazil, moved temporarily to a city in the interior of the state (in Taubaté) and then moved to the USA. This was the perfect period for me to change habits that I would have liked to change before, but still failed to achieve.

The author mention that the time and location are identified as common triggers, and setting specific intentions and creating a favorable environment can increase the likelihood of acting in accordance with our goals. The importance of designing our environment to highlight desired triggers and minimize unwanted ones is emphasized.

The book delves into the psychological aspects of habit formation, including the role of desire and pleasure. It explains that our brain is wired to seek rewards and that anticipation of rewards can activate habits. The author suggests associating desired habits with existing desires to increase the chances of habit formation.

We moved to Frisco, TX, which is 2 hours behind Brazil time. And since that first day, I used that difference to start waking up earlier, after all Jetlag helped me gain 2 hours. In Brazil I woke up at 7:30 in the morning, rushing to work. Today I wake up at 5:30 am, with a schedule to exercise rigorously every day and then go to work.

Social influence is a significant factor in habit formation. People tend to imitate the habits of those close to them, the majority, and those in positions of power. Building relationships with individuals who have the desired habits and paying attention to societal norms can aid in establishing positive habits.

A habit that I had already started to break in Brazil was drinking beer with alcohol. The problem was not the alcohol, but the amount ingested due to beer being a refreshing drink. With the move to the USA, I got further away from all the influences that made me drink beer, and when I got here, I ended up influencing new friends to drink non-alcoholic drinks.

The book explains that we have motivations behind our habits, such as conserving energy, seeking love and approval, reducing risks, and gaining status. It suggests identifying the fundamental motivations behind specific habits and finding alternative solutions that better align with long-term goals.

Repetition and Consistency are key in habit formation. Automating a behavior through repetition is crucial for transforming it into a habit.

Contrary to common belief, the book states that motivation is not the key to habit change. Minimizing effort and leveraging the brain's natural tendency to conserve energy are more effective strategies. The book suggests aligning habits with the natural flow of one's life and minimizing friction in the execution of tasks.

Measuring progress and tracking habits are presented as effective strategies for habit change. It suggests automating tracking systems whenever possible and using quantifiable measurements to visualize progress and provide immediate satisfaction. The book also highlights the importance of accepting failure as part of the process and avoiding negative spirals when setbacks occur.

In this 2-year period of change, I went from weighing 90kg (199 pounds), with a BMI of almost 30%, to 68kg (149 pounds) with a BMI of 17%. That was the way for me to measure my result after 2 years of daily training, little alcohol and a better diet.

The book explores the challenge of breaking bad habits and suggests increasing the speed of punishment as a strategy. Creating tangible and immediate consequences for undesirable behaviors can help deter them.

Aligning habits with one's talents and abilities is highlighted as a crucial factor in habit formation. Discovering and focusing on activities that naturally align with one's strengths increases the likelihood of successful habit establishment.

The book emphasizes the importance of finding the right balance between challenge and interest in habit development. Habits should be neither too difficult nor too easy to maintain engagement and continuous improvement.

Finally, the book acknowledges the role of habits in achieving excellence and mastery.

Considering the changes in my life, I have noticed a complete improvement. Better sleep at night, I don't get sick anymore, my concentration at work is much easier, my skin and hair are better. These were big changes, but they started small, improving by 1% a day, until they became a habit.