Atomic Habits Chapter 3 Flashcards

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Questions and Answers

What is habit memory?

A habit is just a memory of the steps you previously followed to solve a problem in the past with as little energy as possible.

What is the definition of a habit?

A behavior that has been repeated enough times to become automatic.

The four steps of the habit loop are: cue, craving, _____, and reward.

response

What are cues in the context of habits?

Triggers the brain to initiate a behavior. Signup and view all the answers

What is a cue?

The first indication and notice that we're close to a reward. Signup and view all the answers

What are cravings?

The motivational desire to take action to achieve the rewards of a habit. Signup and view all the answers

What influences the transformation from cue to craving?

Dependent on the thoughts, feelings, emotions of the observer. Signup and view all the answers

How can one disrupt cravings?

Use mindfulness to analyze the craving sensations. Signup and view all the answers

What is mindfulness?

A mental state achieved by focusing one's awareness on the present moment while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations. Signup and view all the answers

What does mindfulness allow us to do regarding our habits?

See what we truly get from our habits and to delay automatic habit behaviors (actions). Signup and view all the answers

What is the response in terms of habit loops?

The actual habit you perform in response to the cue/craving. Signup and view all the answers

What affects response actions?

Dependent on how motivated you are and the friction associated with the action. Signup and view all the answers

What do response actions deliver?

The rewards. Signup and view all the answers

What are rewards in the context of habits?

The end goal of every habit. Signup and view all the answers

What are the two reasons for rewards?

<ol> <li>They satisfy us, 2. They teach us.</li> </ol> Signup and view all the answers

What are the two phases of the habit loop?

<ol> <li>Problem phase - cue and craving, 2. Solution phase - response and reward.</li> </ol> Signup and view all the answers

What is the 1st law of behavior change?

Make it obvious (cue). Signup and view all the answers

What is the Habit Loop?

An endless feedback loop that is running constantly in our brain. Signup and view all the answers

What is the 2nd law of behavior change?

Make it attractive (craving). Signup and view all the answers

What is the 3rd law of behavior change?

Make it easy (response). Signup and view all the answers

What is the 4th law of behavior change?

Make it satisfying. Signup and view all the answers

Study Notes

Habit Memory and Definition

A habit is a memory of previously followed steps to solve a problem with minimal energy.
A habit is defined as a behavior that becomes automatic after repeated performance.

Habit Loop

The habit loop consists of four steps:
- Cue: Trigger that initiates a behavior.
- Craving: Motivational desire driving action towards habit rewards.
- Response: The actual behavior performed in response to cue/craving.
- Reward: The end goal of every habit, providing satisfaction and learning.

Cues and Cravings

Cues are the first indication of proximity to a reward.
Cravings depend on the observer's thoughts, feelings, and emotions.
Mindfulness can help analyze and disrupt cravings by focusing on the present moment and acknowledging feelings.

Mindfulness

Achieving mindfulness involves awareness of the present, leading to an understanding of the true benefits from habits.
It allows individuals to delay automatic habit behaviors, promoting conscious action.

Response Actions

Response actions rely on motivation levels and the friction associated with taking action.
These response actions ultimately provide the rewards desired.

Rewards and Their Importance

Rewards satisfy individuals and also serve as teachers for future behavior.
The habit loop has two phases:
- Problem Phase: Involves cues and cravings.
- Solution Phase: Involves responses and rewards.

Laws of Behavior Change

The four laws of behavior change guide the formation of habits:
- 1st Law: Make it obvious (Related to cues).
- 2nd Law: Make it attractive (Related to cravings).
- 3rd Law: Make it easy (Related to responses).
- 4th Law: Make it satisfying (Related to rewards).

Habit Loop Dynamics

The habit loop acts as an endless feedback loop, continuously influencing thoughts and behaviors.

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Description

Test your knowledge with these flashcards based on Chapter 3 of 'Atomic Habits'. Explore key concepts like habit memory, definitions of habits, and the four steps of the habit loop. Perfect for reinforcing important ideas in habit formation.