“If you can get 1% better each day for one year, you will end up 37 times better by the time you are done”
First let me tell you the story of this tiny plant. Last year during the lockdown, I was spending good time gardening, writing, and clicking pictures. I reused an old plastic bottle and filled it with some soil and planted a small stem of my favorite plant-pothos. I fastened it in my balcony grill. Every alternate day I was giving water to it. But after some days, I saw it drying. I got disappointed and started not thinking about it. I also reduced the frequency of giving water. Days and months passed. One day on a weekend, I saw a tiny green stem inside the old plastic bottle. I couldn’t believe it. It felt like some extra grass grew. I went closer to the plant and there was a sweet smile on my face. I finally knew that my plant survived. It has not survived in just one day but because of everyday’s care & nurture getting accumulated for many days. On similar lines, your good habits are like these tiny changes you make every day that leads to a bigger change later in your lives. (Scroll it down to see the beautiful plant as of today)
Reading this book makes you believe that small habits can make a big difference. And what is a habit? A habit is a behaviour that has been repeated enough times to become automatic. James Clear believes in incremental change. He feels that success is the product of daily habits-not-once-in-a-lifetime transformations. The interesting thing about this book is that it not only tells you how to create good habits but also how to break bad habits. He also warns the readers to be careful about the future trajectory as it will be dependent on your their habits.
To me, this book feels like the combination of popular books Sapiens (A Brief History of Humankind) and Nudge(Improving Decision about Health, Wealth and Happiness) Like Sapiens, this book tells us that we have the brains of our ancestors but temptations they never had to face. We still crave calorie-dense foods because our brain’s reward centres have not changed for approximately 50 thousand years. Like Nudge, Clear argues that the environment matters more than motivation. As Richard H Thaler talks about the concept of “choice architecture” that shapes people’s behaviour, James Clear believes that ‘every habit is context dependent’. People often choose products not because of what they are, but because of where they are. Accordingly, we need to design our environment such that we pursue our good habits. For instance- if you want to hydrate yourself, you must keep the water bottlers near you. We have to create space for every habit. A stable environment where everything has a place and a purpose is an environment where habits can easily form.
Our daily habits(positive/negative) compound for us and lead to a bigger change. And the thing is that whenever we have breakthrough moments, we don’t realise the reason behind them. The author has talked of the concept of “plateau of latent potential”. This is that moment where we get breakthrough results, but the thing is that we human beings generally don’t have patience. We can’t wait. I can share from my own personal experience. When I started preparing for civil services, things seem insurmountable and I also felt for some time that I don’t know if I can do this. But I got results. I couldn’t even clear prelims in my first attempt. But in my subsequent attempts, I cleared prelims and mains both. And it does not mean that I didn’t work hard in my first year. My result was a cumulative effect of all years and not only of the present year when I cleared the examination.
Clear challenges the norm of setting goals if anyone wants to succeed. He adds: “If you want better results, then forget about setting goals. Focus on your system instead.”
There are three layers of behavior change:
- Outcome-based habits: What you get
- Process-based habits: What you do
- Identity-based habits: What you believe
The ultimate form of intrinsic motivation is when a habit becomes part of your identity. The more pride you have in a particular aspect of your identity, the more motivated you will be to maintain the habits associated with it. True behavior change is identity change. It means that to make your habit permanent, you must make your habit part of your life and identity.
One of the best things Clear has to say that you need to unlearn and continuously edit your belief systems to upgrade your identity. And this cannot happen overnight. For instance- doing exercise is a good habit but to build a healthy body, you have to get out of your bed every single day at the same time. Go for a walk. Repeat this despite all odds.
As per Clear, there are four simple steps to build a better habit: Cue;Craving ; Response & Reward The cue gives you an indication about reward, craving makes you feel like getting that reward, the response is the actual habit you perform and rewards are the end goal of every habit. This whole process is also called a feedback loop.
Developing good habits or changing habits first and foremost requires you to understand what you are actually doing. The author tells us to create a list of our daily habits so that we can observe our thoughts and actions. We need to ask this question after making our daily list, does this habit help me become the type of person I wish to become? Below are the laws that we need to apply to cultivate good habits and eradicate bad habits.
Even our family, friends, and people we follow play an important role in shaping our behaviours. We pick up the habits from the people around us. As the author adds that ‘ we don’t choose our earliest habits, we imitate them’. We imitate the people we admire.The best strategy to develop a good habit is to surround yourself with the people who have the habits you want to have yourself. Sticking with good habits requires you to create short term rewards. As our brains still tempted towards instant gratification, we need to create a habit tracker. The author adds that habit tracker makes you believe that you are working towards becoming the type of person you wish to become.
In the end, the author talks about ‘the Goldilocks Rule’ that will help you to stay motivated in life and work. As per this rule, humans experience peak motivation when working on tasks that are right on the edge of their current abilities. Not too hard, Not too easy, Just Right. Reaching goldilocks zone makes you achieve the state of flow. Flow is something one achieves when they have immersed themselves in what they are doing. But doing the same thing or following the same habit can also bring some boredom. The biggest challenge for self-improvement is dealing with this boredom. “The only way to become excellent is to be endlessly fascinated by doing the same thing over & over. You have to fall in love with boredom”, adds the author. Mastery requires more practice than planning. Though habits are important,they are not enough. You need to have a combination of automatic habits and deliberate practice. And most importantly, you need to review and reflect on these habits to continuously fine tune them as one thinker has rightly said” a genius is not born, but is educated and trained”.