2. The most life changing
book that is released in
recent times – even if you
follow just 1%
Small changes are often dismissed as they don’t
seem to matter. Saving little money every month
doesn’t make you a millionaire in three months, or
three years. Going to gym three days in a row will
help you lose no weight. This also leads to bad habits.
One unhealthy meal will not make you fat tomorrow.
One cigaratte will not give you cancer next week.
But when you replicate such poor behavior of tiny
mistakes and over number of days, that leads to
problem of poor health, poor financial situation and
“When nothing seems to help, I go and look at the
stonecutter hammering away at his rock – perhaps a
hundred times without showing a crack. Yet at
hundred and first blow when the stone breaks, I know
its not the last hammer and all those that had gone
Atomic – means an extremely small
amount of a thing; the single
irreducible unit of a larger system.
Habit – a routine or practice
performed regularly; automatic
response to a specific situation
3. Goals ? Or System to achieve the goals?
Goals are the results you want to achieve
– but systems are the processes that will
lead you to the results.
So if you completely ignore the results but
only focus on the systems to achieve your
goals, will you still succeed?
So if you are a cricket team coach and
instead of focusing on the winning the
trophy, if you just focus that your team
practices everyday, will your team win the
4. Problems with goal
The losers have started with the same goals as the
winners. Just that they didn’t have the same routine,
rigor or the efforts that the winners had put. Michel
Phelps practiced on every Sunday while other kids
didn’t. That gave him 52 days of more practice than
Once you achieve your goal, it changes your life for
that moment. Also, when goal focused, you either
achieve it, or don’t. When you don’t, there is
disappointment. So your box yourself in a narrow
version of happiness. You are happy as long as your
systems are running.
If all your hard work is for focused on a goal, nothing is
left to push once the goal is achieved.
The purpose of building the system is to continue to play
the game. True long term thinking is goal-less thinking. Its
not about accomplishing to create a cycle of endless
refinement and continuous improvement.
• Winners and losers have the
• Achieving the goal is only a
• Goals restrict your happiness
• Goals are at odd with long
5. Why its easy to repeat bad habits and so
hard to keep up at the good ones
What are the
layer of the
Your self image or
about yourself and
• Implement a new
• Practice everyday
• Lose weight
• Win a
6. Outcome based habit or Identity based
Outcome – Process – Identity
Focus on what you want to achieve
Identity – Process – Outcome
Focus on who you want to become
7. Stages of Habit
1 – Cue
2 – Craving
3 – Response
4 - Reward
How does this work in case of
• Pick up the phone when it buzzes
• Drinking tea when we wake up
• Buy a doughnut when we pass by the
stall in the mall
• Check the phone and social media
when feel stuck at work
• Switch on the light when enter a dark
8. How to create good habits or kick the
KICKING BAD HABITS
1st Law - Cue – Make it invisible
2nd Law – Craving – Make it unattractive
3rd Law – Response – Make it difficult
4th Law – Reward – Make it unsatisfying
CREATING GOOD HABITS
1st Law - Cue – Make it obvious
2nd Law – Craving – Make it attractive
3rd Law – Response – Make it easy
4th Law – Reward – Make it satisfying
9. How to create good habits or kick the
Habit Stacking - Insert new behaviors in
If you want to read more, when you make
your bed, add a book by the pillow.
Eat healthy – serve vegetables in your
plate before you serve any other item
Cue – implementation plan without
waiting for motivation.
We often wait for motivation while what
we actually lack is clarity.
“I am going to eat healthy” “ I will write
more” doesn’t work.
What works is make a plan of what we
want to eat for dinner for the week and
buy the stuff two days in advance.
Set up time and prepare your desk to write
10. How to create good habits or kick the
People with best self control are the ones
who have to use it the least.
You want to not buy junk food, go to a
different super market where you don’t
know which isle stores junk food.
If you don’t want to spend lot of money
on new gadgets, stop reading the reviews
of the latest gadgets.
Motivation is overrated – environment
You want to drink more water through the
day, carry a bottle with you and keep in
front of you at all time.
11. How to create good habits or kick the
Want to exercise ? Keep your gym bag,
water battle ready at night
Want to improve your diet? Buy the
healthy stuff beforehand and keep
veggies in the fridge in the main
Prime your environment for success. Same for
bad ones –
Want to watch less TV ? Remove batteries
from the remote after you switch off and
keep them away.
Don’t want to see your phone too
frequently? Keep it in another room
Make it easy – remove the friction from
the habit formation
12. How to create good habits or kick the
For every good or bad habit, there are
Read before each night – should be ‘read
a page’ before sleep.
Do thirty minutes of Yoga is – take out your
Run three miles is – Put on your running
Once you start doing the right thing, its very
easy to continue it. But the start should not
fee like a challenge.
Two minute Rule – It should not take more
than two minutes to start a new habit
The new habit should be a gateway habit
which will lead to a more productive path.