Rajamanickam.

RM
Sales Manager
Eris CNS
"Habits are the
compound interest of
self-improvement“
ATOMIC HABITS- JAMES CLEAR
 In 2003 British

They found that from 1908, in cycling they

have got only single medal in Olympics.

Another world championship Tour De France,

They have not won even a single medal for
almost 110 years.

Leading Cycle companies don’t want to sell

their cycles to British people.
Britishappointed a coach –
Dave Brailsford for
improving the image and
performance.
 Hebelieves in the Process of tiny
changes consistently can brings
remarkable results in long run.
You should be far more
concerned with your
current trajectory than
with your current results
 He coached them to improve every possible
aspect.
 Eg. Seat arrangement Handlebar position,
chain smoothness,, their food, posture,
stamina, daily workout time, sleep, dress,
accessories….. So on
What is the outcome?
 Very same year 2004 Bradled wiggins
won Tour de France championship.
 Next year 2005 Chris froome won
 2008 Beijing Olympic, they won 60%
of Medals.
 Between 2007 to 2017 British won
178 world championships, 66
Olympic/para Olympics gold Medals
POSITIVE COMPOUNDING
Productivity, relationships,
Knowledge compounds.
NEGATIVE COMPOUNDING
Stress, Negative thoughts,
outrage compounds.
Complaining about not getting
what you want despite working
hard is like complaining about
an ice cube not melting when
you heated it from twenty-five
to thirty-one degrees. ( Ice
melts at 32 degrees)
Goals are about the results you
want to achieve.
Systems are about the processes
that lead to those results.
Goal: To win a business deal.
System: How to recruit
right guys, build team, culture,
create presentations and finally
execute the plan
If you want better
results, then forget
about setting goals.
Focus on your system
instead.
 A. Winners and Losers both have same
goals ( All want to win Championships/
goals)
 B. Achieving a goal is momentary change.
 C. Goals restricts your happiness
 D. Goals are at odds with long term
progress
1. We try to change
the wrong thing and
2. We try to change
our habits in the wrong
way.
 The 1st law (Cue):
Make it obvious.
 The 2nd law
(Craving): Make it
attractive.
 The 3rd law
(Response): Make
it easy.
 The 4th law
(Reward): Make it
satisfying.
 Inversion of the 1st law (Cue): Make it
invisible.
 Inversion of the 2nd law (Craving):
Make it unattractive.
 Inversion of the 3rd law (Response):
Make it difficult.
 Inversion of the 4th law (Reward):
Make it unsatisfying.
Don't use words- Eat More,
Read More, Work more. They
are good intended but will
never turn into habit.
In 1936- psychologist Kurt
Lewin powerful equation:
“B = f (P,E)” which states that
Behavior is a function of
people in the environment.
 In 1954 Neuro Sceintists James olds & Peter
milner conducted a study in Rats
 They blocked Dopamine in the rats.
 Outcome : They lost the desire of basic living
like eating, drinking and finally the died.
What is the role of Feel good
hormone dopamine in Human
Beings….. Very vital, How ?
 Our behaviour is not defined by the
objects in the environment but by our
relationship to them.
 Dopamine driven feedback loop: Dopamine
is released not only when you experience
pleasure, but also when you anticipate it.
Gamblers get dopamine right before
placing bet ( not after they win)
 As an adult, daydreaming about an
upcoming vacation can be more enjoyable
than actually being on vacation. This is
known as Wanting vs Liking reward.
We imitate the habits of
three groups in particular
1. The Close,
2. The Many,
3. The Powerful
The culture we live in
determines which behaviours
are attractive to us. We tend
to adopt habits which are
praised and approved by our
culture because of our desire
to fit in and belong.
The law of least effort: which
states that when deciding
between two similar options,
people will naturally gravitate
toward the option that requires
the least amount of work
 Over the time , you will realise that success
is less about making good habits easy but
about making bad habits hard.
 Why would someone smoke if they know it
increases the risk of lung cancer?
 Over eat when they know it increases their
risk of obesity?
 have unsafe sex if they know it can result in
STD?
 Becausebrain priorities are on the
basis mind rewards and not of
consequence.
 The goal is not to read a book , the goal is
to become a reader
 The goal is not run a marathon , the goal
is to become a runner
 The goal is not learn an instrument, the
goal is to become a musician
 The goal is not to meditate, the goal is to
be “aware” at all times
 Each time you write a page, you are
a writer
 Each time you practice the violin,
you are a musician
 Each time you start a workout , you
are an athlete
 Each time you meditate, you are
“aware”
 Most proven test scientifically is called “Big
Five” – 5 spectrum of behavior
 Openness to Experience : from curious and
inventive on one end to cautious and consistent
on the other
 Conscientiousness : organized and efficient to
easy going and spontaneous
 Extroversion : outgoing and energetic to solitary
and reserved
 Agreeableness : friendly and compassionate to
challenging and detached
 Neuroticism : anxious and sensitive to confident,
calm and stable
 Most powerful of all sensory abilities is vision
 Of the11 million sensory receptors in human
body, 10 million is dedicated to sight
 Half of brain’s resources are used for vision
 Create visual cues
 If you want to remember to take your
medication each night put the bottle next to
your bed
 If you want to drink more water keep water
bottles around the house –near TV ; bed ; near
entrance door
 Building good habits is made easy when cues
for such habits are all around the house
 2nd law of Behavior Change – make it attractive
 Habits are dopamine-driven feedback loop. When
dopamine rises, so does our motivation to act
 Temptation bundling is the strategy to pair an action
you want to do with an action you need to do
 Premack Principle - “more probable behaviors will
reinforce less probable behaviours”
 After [ CURRENT HABIT ] I will [ HABIT I NEED] After [
HABIT I NEED] I will [ HABIT I WANT ]
 If you want to check Facebook, but you need to
exercise more : After I pull out my phone, I will do
ten push-ups (need) After I do ten pushups, I will
check Facebook ( want)
 The 3rd law of Behavior Chang is make-it-easy
 The most effective form of learning is practice
and not planning
 Focus on taking action, not being in motion
 Habit formation is the process by which a
behavior becomes progressively more automatic
through repetition
 The amount of time you have been performing a
habit is not as important as the number of times
you have performed it
 Two-Minute-Rule – when you start a habit it
should take less than two minutes to do
 Habit Shaping – start easy and scale different
levels
 When you start a new habit, it should take les than 2 minutes to
do
 Read before sleeping becomes “Read-one-page before sleeping”
 Walk for 20 minutes becomes “wear your shoes and go to the
ground”
 Do 30 min of yoga becomes “Put the yoga mat and sit cross-
legged”
 The fact is habit must be established before it can be improved
 Strategies like this also reinforce the identity you wish to Build
 Once habit is established start the habit-shaping technique
Becoming an Early riser
 Phase – 1 : Be home by 10pm every night
 Phase – 2 : Have all devices turned off by 10 pm
 Phase – 3 : Be in bed by 10pm every night
 Phase – 4 : Lights off by 10pm every night
 Phase – 5 : Wake up at 0600am every day
 The 4th law of Behavior Change is make-it-satisfying
 We are more likely to repeat a behavior when the
experience is satisfying
 The human brain evolved to prioritise immediate
rewards over delayed rewards
 To get a habit stick you need to feel immediately
successful – even if it’s in a small way
 Habit-Tracker is a simple way to measure habit
 Habit tracking is obviously beneficial – builds visual
cues that can trigger a repeat of habit
 Habit tracking is motivational as it shows progress
 Habit tracking is satisfying as it can becomes a form
of reward
 Don’t break the chain. Never miss twice. If you miss
one day get back on track quickly
 Atairport, Men used to urinate
outside the pot and that increased
the cleaning cost. A small
suggestion of adding a cue reduced
the cost by 8%. The cue- they
sticked a small fly at the center of
the toilet pod. Men started aiming
at the fly sticker thus reducing the
spillage and reducing the cost.
 The more the cues, the more the trigger
chances and more the behavior you get.
 Ex: How many cues a smoker gets around.
At car, after food, after tea, before
washroom etc.
 So your job is to minimise the cue for bad
habits and maximise the cues for good
habits.
A simple of one word - change
from "Have to" to “Get to” can
make massive shift in the way we
view each event.
 CHANGE :
 I have to go to work- to I get to go
to work
 I have to take care of children- to I
get to take care of children
 What is immediately rewarded is
repeated, what is immediately
punished is stopped.
 So in office, praise the person right away
and immediately tell them it is wrong so
others don’t repeat it.
What are the core values that
drive my life and work?
How am I living and working
with integrity right now?
How can I set higher standards
in future?
 Inhabit formation we will reach a point of
boredom
 Stepping up when it is annoying / painful or
boring to do is what makes the difference
between a professional and amateur
 Professionals stick to a schedule and work
towards it with a purpose ; amateurs get
pulled off course by the urgencies of life
 The only way to become excellent is to be
endlessly fascinated by doing the same thing
over and over again.
 You have to fall in love with boredom.