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A 20-tweet summary of ๐๐๐ผ๐บ๐ถ๐ฐ ๐๐ฎ๐ฏ๐ถ๐๐ by @JamesClear
๐ญ% ๐ฏ๐ฒ๐๐๐ฒ๐ฟ ๐ฒ๐๐ฒ๐ฟ๐ ๐ฑ๐ฎ๐
The effect of small habits compounds over time.
1% better every day compounds to 37 times better after just one year.
The effect of small habits compounds over time.
1% better every day compounds to 37 times better after just one year.
๐ฃ๐ผ๐๐ถ๐๐ถ๐๐ถ๐๐ ๐ฐ๐ผ๐บ๐ฝ๐ผ๐๐ป๐ฑ๐
Productivity compounds: finish one extra task every day.
Knowledge compounds: commit yourself to lifelong learning.
Relationships compounds: The more you help others, the more others will help you.
Productivity compounds: finish one extra task every day.
Knowledge compounds: commit yourself to lifelong learning.
Relationships compounds: The more you help others, the more others will help you.
๐๐ผ๐ฟ๐ด๐ฒ๐ ๐ฎ๐ฏ๐ผ๐๐ ๐ด๐ผ๐ฎ๐น๐, ๐ณ๐ผ๐ฐ๐๐ ๐ผ๐ป ๐๐๐๐๐ฒ๐บ๐
You do not rise to the level of your goals. You fall to the level of your systems.
Your commitment to the process will determine your progress.
You do not rise to the level of your goals. You fall to the level of your systems.
Your commitment to the process will determine your progress.
๐๐ผ๐ฐ๐๐ ๐ผ๐ป ๐๐ต๐ผ ๐๐ผ๐ ๐๐ถ๐๐ต ๐๐ผ ๐ฏ๐ฒ๐ฐ๐ผ๐บ๐ฒ
The ultimate form of intrinsic motivation is when a habit becomes part of your identity.
The goal is not to read a book, the goal is to become a reader.
The goal is not to run a marathon, the goal is to become a runner.
The ultimate form of intrinsic motivation is when a habit becomes part of your identity.
The goal is not to read a book, the goal is to become a reader.
The goal is not to run a marathon, the goal is to become a runner.
๐ง๐ต๐ฒ ๐ฎ ๐๐๐ฒ๐ฝ๐ ๐๐ผ ๐ฐ๐ต๐ฎ๐ป๐ด๐ถ๐ป๐ด ๐๐ผ๐๐ฟ ๐ถ๐ฑ๐ฒ๐ป๐๐ถ๐๐
1. Decide the type of person you want to be
2. Prove it to yourself with small wins
Who is the type of person you want to be?
Create the identity that matches your outcomes.
1. Decide the type of person you want to be
2. Prove it to yourself with small wins
Who is the type of person you want to be?
Create the identity that matches your outcomes.
๐๐๐ฒ๐ฟ๐ ๐ฎ๐ฐ๐๐ถ๐ผ๐ป ๐๐ผ๐ ๐๐ฎ๐ธ๐ฒ ๐ถ๐ ๐ฎ ๐๐ผ๐๐ฒ ๐ณ๐ผ๐ฟ ๐๐ต๐ฒ ๐ธ๐ถ๐ป๐ฑ ๐ผ๐ณ ๐ฝ๐ฒ๐ฟ๐๐ผ๐ป ๐๐ผ๐ ๐๐ถ๐๐ต ๐๐ผ ๐ฏ๐ฒ๐ฐ๐ผ๐บ๐ฒ
The couch or the gym?
Fast food or whole food?
Netflix or a book?
The couch or the gym?
Fast food or whole food?
Netflix or a book?
๐๐ฎ๐ฏ๐ถ๐๐ ๐ฎ๐ฟ๐ฒ ๐บ๐ฒ๐ป๐๐ฎ๐น ๐๐ต๐ผ๐ฟ๐๐ฐ๐๐๐ ๐น๐ฒ๐ฎ๐ฟ๐ป๐ฒ๐ฑ ๐ณ๐ฟ๐ผ๐บ ๐ฒ๐
๐ฝ๐ฒ๐ฟ๐ถ๐ฒ๐ป๐ฐ๐ฒ
Habits are, simply, reliable solutions to recurring problems in our environment.
Your brain skips the process of trial and error and creates a mental rule: if this then that.
Habits are, simply, reliable solutions to recurring problems in our environment.
Your brain skips the process of trial and error and creates a mental rule: if this then that.
๐ง๐ต๐ฒ ๐ฐ ๐๐๐ฎ๐ด๐ฒ๐ ๐ผ๐ณ ๐ต๐ฎ๐ฏ๐ถ๐๐
1. Cue: Triggers your brain to initiate behavior.
2. Craving: If there's no motivation, there's no reason to act.
3. Response: The actual habit you perform.
4. Reward: The end goal of the habit. The cue is about noticing the reward.
1. Cue: Triggers your brain to initiate behavior.
2. Craving: If there's no motivation, there's no reason to act.
3. Response: The actual habit you perform.
4. Reward: The end goal of the habit. The cue is about noticing the reward.
๐๐ผ๐ ๐๐ผ ๐ฏ๐ฟ๐ฒ๐ฎ๐ธ ๐ฏ๐ฎ๐ฑ ๐ต๐ฎ๐ฏ๐ถ๐๐
1. Make them invisible
2. Make them unattractive
3. Make it difficult
4. Make it unattractive
1. Make them invisible
2. Make them unattractive
3. Make it difficult
4. Make it unattractive
๐ง๐ต๐ฒ ๐ฏ๐ฒ๐๐ ๐๐ฎ๐ ๐๐ผ ๐๐๐ฎ๐ฟ๐ ๐ป๐ฒ๐ ๐ต๐ฎ๐ฏ๐ถ๐๐
Create a plan!
I will [BEHAVIOR] at [TIME] in [LOCATION]
- I will [meditate for one minute] at [7 AM] in [the kitche]
- I will [study Spanish for twenty minutes] at [6 PM] in [my bedroom]
Create a plan!
I will [BEHAVIOR] at [TIME] in [LOCATION]
- I will [meditate for one minute] at [7 AM] in [the kitche]
- I will [study Spanish for twenty minutes] at [6 PM] in [my bedroom]
๐ฃ๐ฎ๐ถ๐ฟ ๐๐ผ๐๐ฟ ๐ฐ๐๐ฟ๐ฟ๐ฒ๐ป๐ ๐ต๐ฎ๐ฏ๐ถ๐๐ ๐๐ถ๐๐ต ๐ฎ ๐ป๐ฒ๐ ๐ต๐ฎ๐ฏ๐ถ๐
You already have habits. The easiest way to introduce new habits is to pair them with your current habits.
Before you take a shower, grab your gym clothes too.
While your coffee cools down, meditate.
You already have habits. The easiest way to introduce new habits is to pair them with your current habits.
Before you take a shower, grab your gym clothes too.
While your coffee cools down, meditate.
๐ ๐ผ๐๐ถ๐๐ฎ๐๐ถ๐ผ๐ป ๐ถ๐ ๐ผ๐๐ฒ๐ฟ๐ฟ๐ฎ๐๐ฒ๐ฑ. ๐๐ป๐๐ถ๐ฟ๐ผ๐ป๐บ๐ฒ๐ป๐ ๐ถ๐ ๐๐ป๐ฑ๐ฒ๐ฟ๐ฟ๐ฎ๐๐ฒ๐ฑ
You choose actions not because of what they are, but because of where they are.
Hide cues for bad habits. Expose cues for good habits.
The most obvious choice drives our actions.
You choose actions not because of what they are, but because of where they are.
Hide cues for bad habits. Expose cues for good habits.
The most obvious choice drives our actions.
๐๐ผ๐ ๐๐ผ ๐บ๐ฎ๐ธ๐ฒ ๐ฎ ๐ต๐ฎ๐ฏ๐ถ๐ ๐ถ๐ฟ๐ฟ๐ฒ๐๐ถ๐๐๐ถ๐ฏ๐น๐ฒ
It is the anticipation of the rewardโnot fulfillment of itโthat gets us to take action.
Pair an action you wantโvisit Twitterโwith an action you needโmake sales calls.
"After I made 3 sales calls I will visit Twitter"
It is the anticipation of the rewardโnot fulfillment of itโthat gets us to take action.
Pair an action you wantโvisit Twitterโwith an action you needโmake sales calls.
"After I made 3 sales calls I will visit Twitter"
๐๐ผ๐ ๐๐ผ ๐บ๐ฎ๐ธ๐ฒ ๐ต๐ฎ๐ฏ๐ถ๐ ๐ณ๐ผ๐ฟ๐บ๐ฎ๐๐ถ๐ผ๐ป ๐ฒ๐ฎ๐๐
The more you repeat an action the more automatic it becomes.
Practice makes perfect and creates habits.
It's more about the number of times you perform the habit versus spending a lot of time on the habit.
The more you repeat an action the more automatic it becomes.
Practice makes perfect and creates habits.
It's more about the number of times you perform the habit versus spending a lot of time on the habit.
๐๐ผ๐ ๐๐ผ ๐ฎ๐ฐ๐ต๐ถ๐ฒ๐๐ฒ ๐บ๐ผ๐ฟ๐ฒ ๐๐ถ๐๐ต ๐น๐ฒ๐๐ ๐ฒ๐ณ๐ณ๐ผ๐ฟ๐
Remove or add friction.
Chop a lot of healthy food upfront and prepackage them. It's now easier to eat healthily.
Put your phone in a different room when you want to do some deep work. The added friction helps.
Remove or add friction.
Chop a lot of healthy food upfront and prepackage them. It's now easier to eat healthily.
Put your phone in a different room when you want to do some deep work. The added friction helps.
๐๐ฟ๐ฒ๐ฎ๐บ ๐ฏ๐ถ๐ด, ๐๐๐ฎ๐ฟ๐ ๐๐บ๐ฎ๐น๐น
The hardest thing to do is to start. So make it as easy as possible.
Start a new habit by doing it for just 2 minutes. Nearly any habit can be scaled down to a two-minute version:
The hardest thing to do is to start. So make it as easy as possible.
Start a new habit by doing it for just 2 minutes. Nearly any habit can be scaled down to a two-minute version:
๐๐ผ๐ ๐๐ผ ๐๐๐ฟ๐ป ๐ถ๐ป๐๐๐ฎ๐ป๐ ๐ด๐ฟ๐ฎ๐๐ถ๐ณ๐ถ๐ฐ๐ฎ๐๐ถ๐ผ๐ป ๐ถ๐ป๐๐ผ ๐๐ผ ๐๐ผ๐๐ฟ ๐ฎ๐ฑ๐๐ฎ๐ป๐๐ฎ๐ด๐ฒ
Avoiding something you like is hard. There's no gratification.
Instead, make avoidance visible.
Transfer money to a savings account when you avoid smoking/shopping/etc.
Avoiding something you like is hard. There's no gratification.
Instead, make avoidance visible.
Transfer money to a savings account when you avoid smoking/shopping/etc.
๐๐ผ๐ ๐๐ผ ๐ฏ๐ฟ๐ฒ๐ฎ๐ธ ๐ฏ๐ฒ๐น๐ถ๐ฒ๐ณ๐ ๐๐ต๐ฎ๐ ๐ต๐ผ๐น๐ฑ ๐๐ผ๐ ๐ฏ๐ฎ๐ฐ๐ธ
"Keep your identity small." โPaul Graham
The more you let a single belief define you the harder it is to adapt to life's challenges.
"I'm a CEO" translates to "I'm the person that builds and grows things"
"Keep your identity small." โPaul Graham
The more you let a single belief define you the harder it is to adapt to life's challenges.
"I'm a CEO" translates to "I'm the person that builds and grows things"
๐ง๐ต๐ฒ ๐๐ฒ๐ฐ๐ฟ๐ฒ๐ ๐๐ผ ๐ฟ๐ฒ๐๐๐น๐๐ ๐๐ต๐ฎ๐ ๐น๐ฎ๐๐
One coin won't make you rich. But keep adding coins, eventually, you can't deny that a single coin can make you rich.
The holy grain of change isn't a single coin. It's adding coins every single day until the scale tips.
One coin won't make you rich. But keep adding coins, eventually, you can't deny that a single coin can make you rich.
The holy grain of change isn't a single coin. It's adding coins every single day until the scale tips.
