Atomic Habits in Hindi

अच्छी आदतों को विकसित करने का और बुरी आदतों को छोड़ने का अचूक उपाय

A single habit is made of a cue, craving, response, and reward. And these components are formed according to the 4 laws of behaviour change:

Make it obvious – the habit needs to be effortless for us and require no active thinking. For example, when I had a hard time remembering to take my Vitamin D pills. I realised that the problem was that I kept these pills on the other side of the kitchen. Once I put them in the obvious spot that I couldn’t miss, I started taking them more regularly.

Make it attractive – if the habit is unattractive we likely won’t have enough willpower to do it over and over. Therefore, you should come up with some ways to make the habit attractive even if it’s something hard like going to a gym or studying for long hours. For me, it was restricting my fantasy audiobooks listen-time to when I was at the gym which made the whole workout thing much more pleasurable.

Make it easy – the less friction there is between you and the habit, the greater the chances are that you’ll actually do it. This applies to simple things like packing your gym bag a day before you want to go to the gym or preparing a healthy meal to make sure that you don’t order another takeaway.

Make it immediately satisfying – our brain rewards immediate returns so it’s good to come up with something simple that brings us joy right after we perform our habit. Every time I go to the gym, I hop into a pool and spend 10 to 20 minutes in a spa. I know that it sounds a bit excessive but this little routine makes me much more optimistic about spending an hour or two in the gym.