🎈(#15) Lessons From The Habit King

Read Time: 3 Minutes

Message from the author:

Overtime you will see MAKER continue to evolve and define the focus on topics for discussion. Currently a passion project based on my experiences and interests.

I enjoy fitness and health - but what I am really interested in is the mindset it takes to achieve success…whatever that looks like for you.

The key areas I will continue to share information, ideas, tips and tools, will be around Habits, High Performance, Mindset, Psychology, Behaviors & Longevity.

MAKER is for the individuals that have the desire to live their best lives.

Couple things:

• The comments section is open on online. If you are reading this via your email, you can click the “read online” link in the top right corner and it will take you to the online version of this issue. At the bottom you will see a comments section and you will be able to leave a message. Let me know your thoughts - would love to hear from you.

• In this issue, I have summarized Atomic Habits and share my key lessons for you to takeaway. If you are too busy to read the book - hope this helps. If you are interested in the book or thinking about reading it - I highly recommend it.

Building habits can be challenging for a number of reasons.

Here is a few you may relate to:

• Effort. The excitement of working on yourself gets you hyped at first… then the reality hits of what is actually required, and you realize the effort that is needed to get you there. Even with good intentions to change, the thought of all the work needed has you stopping before you even start.

• Consistency. Showing up on day one is cool…even week one. But showing up on day 28 or week 36 with the same energy and intensity is where most of us fail.

• Gratification. Big change requires time. This means you won’t reap the rewards of all your hard work until further down the track. Uh oh…. problem alert! Most humans want instant gratification which makes it tricky to stick to the plan.

• Motivation. Relying on motivation is a trap. Showing up on the days you’re not motivated is the key. I wrote an article about this - see here.

It’s not all doom and gloom though. If you want it, you will get it.

Let me repeat that one with a little twist…

If you want it bad enough, you will do what every it takes to get it.

How much do you really want to change?

Help us grow the MAKER community!

My top 4 takeaways from Atomic Habit

I know you are busy - so let’s get straight into it this week.

It can be difficult to summarize a book with so many gems. Here are my top 4 takeaways for you:

1. Forget about goals, focus on systems.

   Probably my favorite, which I will discuss further down. In his book Atomic Habits - James argues that focusing solely on goals can be limiting because they are outcome based and often result in an “all-or- noting” mindset. Instead, he suggests that you should focus on building systems or processes that lead to the desired outcome.

   Think of it this way…

   HABITS = SYSTEMS

   A habit is a behavior you repeat on a regular basis, and when you develop positive behaviors into habits, you create a system that supports you moving toward your goals.

2. 1% better every day (also shoutout to LSKD - one of their company values)

   James Clear’s idea of becoming “1% Better Every Day” encourages individuals to embrace the power of small changes and a gradual, sustainable approach to personal development, emphasizing the importance of continuous improvement and consistency in the pursuit of one’s goals.

   Think of it this way…

1% each day is achievable and sustainable. Focus on the small wins.

3. Three layers of behavior change

   The focus on these three behaviors, switches the mindset from outcome based habits to identity based habits.

   Outcomes (The What). This is focused on changing your results. The first layer is where we set our goals and see our future self. This layer on its own is not enough if you are looking at achieving results long-term.

   Process (The How). This layer is focused on changing your habits and systems. This is the discussion and point around building systems and how you show up each day. Trusting the process and just doing the thing consistently will lead you toward the goal.

   Identity (The Who). This layer is tapping into the deeper part of “YOU”. Focused on changing your beliefs, your world view, your self-image, your judgements. This is not only your “Who” but I believe your “Why”. Give deeper meaning and purpose to why you are showing up and why you are wanting to achieve “X”. This will create that fire within.

   Outcome is about what you do, Process is about how you do it & Identity is about what you believe.

4. Breaking a bad habit.

   This step is required. Whilst you can build new habits and maintain current negative habits. If you don’t do any work on removing bad habits - you could be holding onto things that are contradicting or holding you back from achieving your goals.

   Reduce exposure. Find the cues that are causing the bad habit and make it invisible or eliminate it by any means possible.

   Reframe mindset. Highlight the benefits of avoiding the bad habit. Is this habit adding value and moving you towards your goal? If no - make it unattractive.

   Increase friction. Increase the steps to achieve the bad habit. Make it difficult for yourself to complete it.

   Create a contract. Make the cost of your bad habit public and painful if it continues. Create an unsatisfying environment for the bad habit to exist.

   I have also written an article about breaking up with bad habits - see here

There are also the four laws to building a habit. I will save this for another article as there is a bit to unpack and dive into.

One last thing from me.

If you only take one thing from issue today - I recommend this…

Focus on your system.

Your system is the collective habits you stack and build. In simple terms - it is what and how you show up daily.

Your goal is the end game - the system is the process. Enjoy the process!

The more I practice this discipline - the more I notice the progress I make in my personal life.

If you can…

Spend 30 minutes to an hour sometime this week to design your system and what you will do each day that will move towards your future / ideal self.

That’s it from me today fam!

Hope you have a great week.

JC