3.10 - Atomic Habits: How Small Changes Create Big Impact in Your Life
In today's episode, Tatjana interviews Gwenda about her favorite book ATOMIC HABITS and they talk about how small changes create a big impact in your life.
Follow G+T Conversations on Instagram @GTconversations [https://www.instagram.com/gtconversations/] and join the conversation.
G+T Catch-up:
* It's the season finale :) We loved having more guests on the show and will continue having guests in season 4 (send us your recommendations)
* Some of our favorite episodes: Menopause with Rachel Kurian [https://open.spotify.com/episode/3KvScJBKLIUeBRRV28cpUm?si=151b6f0b7e81481b]and 72 hours in Mumbai [https://open.spotify.com/episode/5ESReEUVBSWVkLbH5tpUVf?si=bb73768e24e54da0].
* Gwenda and Tatjana had a very productive annual goal sessions. You can listen to our goalsetting episode [https://open.spotify.com/episode/0x3aLR5OhrpCZZUcyRDGQi?si=ee5ac768fde343d9] from season 1.
Some of the things we mentioned in this episode:
* Gwenda's favorite book of all times: ATOMIC HABITS [https://jamesclear.com/atomic-habits]
* Gwenda's elevator pitch for Atomic Habits: it's the one book that will change your life! It's science-backed with lots of practical examples. You can implement the concepts right away while reading the book.
* We all have habits whether we consciously implement them or just follow a certain way of doing things.
* Habits create discipline and discipline = freedom.
* Habit Stacking: add a new habit on top of an existing habit to increase the chances of sticking to it (example: After journaling in the morning, I read 10 pages.)
* Accountability partners help you stick to your habits (example: join a book club if you want to read more)
* Tiny habits and small changes can create a big impact in your life.
* Small habits compound over time, creating a powerful cumulative effect. 1% improvements daily can lead to significant progress, while 1% declines can have the opposite effect.
* While setting your big annual goals, think of 2-3 small daily habits that you can implement to achieve those goals (example:
* Ali Abdaal: How to Be Effortlessly Disciplined: 5 Mindset Shifts [https://www.youtube.com/watch?v=Zz59q8wHECk&ab_channel=AliAbdaal]
* Don't try to implement too many new habits at the time. Focus on 2-3 new habits at a time, and after a few months, those habits become second nature (like brushing our teeth in the morning) and you can start working on a new set of tiny habits.
* The Habit Loop: 1. Cue (a trigger that initiates a behavior), 2. Craving (the motivation behind the habit), 3. Response (the habit or action itself), 4. Reward (the benefit that reinforces the habit).
* The 4 Laws of Behavior Change: 1. Make it obvious - use cues to remind you of the habit (example: leaving your gym clothes out), 2. Make it attractive - link habits to rewards or things you enjoy (example: pairing workouts with listening to a favorite podcast), 3. Make it easy - reduce friction and lower barriers to entry (example: starting with just two minutes of exercise), 4. Make it satisfying - provide immediate gratification or a sense of accomplishment (example: buy yourself flowers on the way back from the gym).
* Never miss two days in a row.
* Don't have a zero day [https://www.youtube.com/watch?v=1-VFShuFJXQ]: do the bare minimum (example: you might have missed the gym, but instead of doing nothing -aka having a zero day- you do 10 push-ups at home).
* 1% better every day
* Progression > Perfection
* Measure your progress (example: habit tracker, fitness tracker, reading list, etc)
* Atomic habits are an investment into the future to become the best version of yourself
* Replace bad habits by replacing them with good habits (example: instead of scrolling on your phone at night, read 10 pages of your current book)
Follow G+T Conversations on Instagram @GTconversations [https://www.instagram.com/gtconversations/]. You can also connect with us on our personal accounts
@gwendaschobert [https://www.instagram.com/gwendaschobert/] and @craving_expat_life [https://www.instagram.com/craving_expat_life/].
Tune in every Friday for a new episode.
* G+T Conversations is created using Spotify for
Podcasters. The music is Motivating Indie Rock (30s) by UNIVERSFIELD (https://freesound.org/s/755863/, License: Attribution 4.0) and Fifties Stomp Clap Loop 115BPM.wav by waggstar (https://freesound.org/s/698782/, License:
Creative Commons 0).
