Your actions define who you are. Our habits are a reflection of our identity. The more we repeat a behavior, the more we reinforce the identity associated with that behavior.For example: if you make your bed every day, you are reinforcing the identity of someone who is organized and tidy. If you exercise regularly, you are reinforcing the identity of someone who is fit and healthy.James Clear argues that the best way to change our identity is to focus on changing our habits. By starting with small, easy habits, we can gradually build up a new identity that is more aligned with our goals.

Habits Shape Your Identity

Habits exist in order to help us do repetitive things automatically.PROBLEM PHASE:1 - Cue: the cue triggers the brain to a certain behavior, like you walk into dark room.2 - Craving: this is the motivation behind the habit, like you want to be able to seeSOLUTION PHASE:3 - Response: this is the action to perform, like you flip the light switch.4 - Reward: it has two purposes - to satisfy us and to teach us, like you satisfy your craving to see.

The 4 Steps of Habit Change

“If you can get 1 % better each day you will end up 37 times better by the time you’re done. If you get worst 1% every single day end up reaching nearly 0"

Good Habits have certain characteristics: <ul><li>Obvious: Put your gym bag by the door so you see it first thing in the morning.</li><li>Attractive: Listen to your favorite music while you work out.</li><li>Easy: Start your day with a 10-minute walk.</li><li>Satisfying: Write down your progress in a habit tracker.</li></ul>Bad Habits can be broken down by making them:<ul><li>Invisible: Hide your cigarettes so you don't see them every time.</li><li>Unattractive: Think about how bad your breath smells after you smoking.</li><li>Difficult: Set a goal to work for 25 minutes, even if you don't feel like it.</li><li>Unsatisfying: Remember how bad slacking off feels.</li></ul>

Good & Bad Habits

“A habit needs to be enjoyable for it to last.”What is instantly rewarded is done again. what instantly punished is ditched.To get a habit to stick You need to feel instantly successful, even if in a small way.

It's easy to get discouraged when you're trying to change your habits, especially if you don't see results immediately. But if you keep taking small steps forward, even if they're not huge, you'll eventually reach your goals.For example: if you're trying to lose weight, you might be tempted to skip a workout or eat a unhealthy meal. But if you do that, you'll be setting yourself back. It's better to make small, healthy choices that will help you reach your goals in the long run.

Walk Slowly, But Never Backward

If you can do an action in two minutes or less, tackle it at the moment — and don’t delay. The rule was created by David Allen in Getting Things Done & James Clear recommends it for habit building as well: When you start a new habit it should take less than two minutes to do.Any habit can be scaled down into a 2-minute version:<ul><li>Read before bed each night becomes read one page;</li><li>30 minutes of exercise becomes take out my yoga mat;</li><li>Fold the laundry becomes fold one pair of socks;</li></ul>

The 2-Minute Rule

We will instinctively choose the path that requires least amount of work. This is a universal law that has huge implications in habit formation: <ul><li>Create an environment where doing the right thing is as easy as possible.</li><li>Reduce the friction associated with good behaviors. When friction is low, habits are easy.</li><li>Increase the friction associated with bad behaviors. When friction is high, habits are difficult.</li></ul>

The Law Of Least Effort

Bad habits are not easy to break, especially if you find them satisfying. But it is possible. Read here how.

problemsolving

Problem Solving

health

Health

communication

Communication

personaldevelopment

Personal Development

How To Break Bad Habits

The #1 New York Times bestseller. Over 3 million copies sold! Tiny Changes, Remarkable Results No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results. If you're having trouble changing your habits, the problem isn't you. The problem is your system. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you'll get a proven system that can take you to new heights. Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field. Learn how to: • make time for new habits (even when life gets crazy); • overcome a lack of motivation and willpower; • design your environment to make success easier; • get back on track when you fall off course; ...and much more. Atomic Habits will reshape the way you think about progress and success, and give you the tools and strategies you need to transform your habits--whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, or achieve any other goal.

habits

Habits

timemanagement

Time Management

books

Books

The #1 New York Times bestseller. Over 10 million copies sold! Tiny Changes, Remarkable Results No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results. If you're having trouble changing your habits, the problem isn't you. The problem is your system. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you'll get a proven system that can take you to new heights. Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field. Learn how to: <ul><li>make time for new habits (even when life gets crazy);</li></ul><ul><li>overcome a lack of motivation and willpower;</li></ul><ul><li>design your environment to make success easier;</li></ul><ul><li>get back on track when you fall off course;</li></ul>...and much more. Atomic Habits will reshape the way you think about progress and success, and give you the tools and strategies you need to transform your habits--whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, or achieve any other goal.

James Clear is the author of "Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones" He writes about habits, decision-making, and continuous improvement at jamesclear.com. His website receives millions of visitors each month and hundreds of thousands subscribe to his popular email newsletter.His work has appeared in the New York Times, Entrepreneur, Time, and on CBS This Morning. He is a regular speaker at Fortune 500 companies and his work is used by teams in the NFL, NBA, and MLB. Learn more at jamesclear.com

James Clear

Atomic Habits

Did you know that guilt can affect your health? Negative emotions and thoughts will elevate your adrenaline and cortisol. These are stress hormones that cause our bodies to respond when we encounter threats. But when high levels of these hormones last too long, we get high blood pressure, a rapid heartbeat and inflammation. Don’t do this to yourself! <ul><li>If you’re struggling with this issue , particularly relating to writing, here are 13 ways on how to deal with guilt: </li></ul>

Guilt

<ul><li>And base them on analysis rather than hope or guesswork.</li><li>Setting unrealistic — or unexamined — goals is a huge barrier to success.</li><li>Make your goals small and then hit them out of the park.</li></ul>

1)Make sure your writing goals are reasonable. 

<ul><li>Writing is time-consuming and make sure you allow yourself a reasonable amount of time to get the job done.Instead, as the old expression goes, “under promise and over deliver.”</li><li>Track how long it takes you to write and build in plenty of extra time for researching (first) and editing (later.) </li></ul>

<ul><li>Striving for perfection is totally unrealistic. And, most important, mistakes help us learn. You will learn far more from every screw-up than you will from any laudatory achievement</li><li>Allow yourself to see how a mistake that made you feel guilty has helped you become a better, more skillful writer. Remind yourself that today is a great day to make mistakes. </li></ul>

3)Appreciate the mistakes you make

<ul><li>These people will always find more than one way to make you feel guilty. </li><li>If this person is your boss, seriously think about looking for another job. The market currently favours job seekers over employers.</li></ul>

4)Avoid people who blame, shame and judge. 

<ul><li>You are you. This makes you different from everyone else around you. Decide how much time you’re able to spend researching, writing or editing and start smaller than that. Yes, smaller.</li><li>Even a five-minute-a-day writing habit is infinitely superior to a no-writing-per-day habit. (And five minutes a day is also superior to 35 minutes once a week, even though the volume of time is exactly the same.)</li></ul>

5)Don’t accept the standards and expectations of other people

<ul><li>If you think guilt is stopping you from writing, consider whether the real problem might be fear. Or impatience. Or anger</li><li>Deal with the real problem and the guilt should dissolve.</li></ul>

6)Look for the emotions beneath the guilt. 

<ul><li>If you’ve made a mistake, then apologize for it and figure out how to avoid repeating the problem in the future. Everyone makes mistakes. We’re all human beings.</li></ul>

7)Stop magnifying your guilt. 

<ul><li>We’re all different and we all have our own strengths and weaknesses. Looking at what another person can accomplish will not help you in the least</li><li>Break the bad habit of comparing yourself to others and, instead, focus on competing against the old you</li><li>Did you used to be able to write a 500-word article in 60 minutes? Try to do it in 45. Or 30. That’s the only type of comparison that’s going to be meaningful and useful to you.</li></ul>

8)Stop comparing yourself to others

<ul><li> If you feel guilty about your lack of productivity, you’re not going to be productive at all — you’re far more likely just to be busy.</li><li>Productivity means doing what you really need to do to reach your goals</li></ul>

9)Understand the difference between “busy-ness” and being truly 

<ul><li>I’ve always loved the quote (that’s been attributed to a wide variety of writers): “I believe in inspiration and I see that it’s available at 9 am every day.</li><li>Set up the conditions under which creativity can thrive.</li></ul>

10)Understand that while you can’t force creativity, you need to

<ul><li>Most guilt simply makes us feel bad about ourselves. Instead, figure out how to build a sustainable writing process, so that you can do what you say you’re going to do. </li></ul>

11) Make changes, instead of wallowing in guilt

<ul><li>Of course, you’re responsible for your actions but they don’t make you a bad person. Or a bad writer. In fact, the belief that you’re bad is precisely what contributes to your “bad” behavior.</li><li>Change and learning occur when you recognize you’ve made a mistake, and when you develop a strategy for correcting the problem. An attitude of self-compassion will help (while guilt will usually interfere.)</li></ul>

12)Stop calling yourself a bad person (or a bad writer). 

<ul><li>Torturing yourself won’t make you a better person. Learning will. You may resist examining what you did wrong but performing a thorough analysis of your mistakes is what will help you to stop repeating them.</li><li>Remind yourself: I don’t need to do good all the time to be a good person. </li></ul>You’re a smart, capable person. If you learn how to deal with guilt, you’ll become a much more effective writer.

13)Ask yourself, “what can I learn from this situation?” 

If you’ve never learned how to deal with guilt, make doing so one of your most important goals for 2022…...

productivity

Productivity

writing

Reading & Writing

How to deal with guilt in 13 ways | Publication Coach

Finally, after years of thinking I was merely odd, I have a diagnosis: I'm a "precrastinator".We precrastinators don't put things off until the last minute (well, actually, in other moods, we do that, too, but never mind). Instead, we do things sooner than they really need to be done, even if it costs us more time and energy that way, simply for the feeling of having them over with. I sometimes worry that that'll be my epitaph: "He crossed a lot of items off his to-do list."

What Is A Precrastinator

In the experiment that inspired the term, US researchers gave participants the choice of carrying one of two heavy buckets to the end of an alleyway. One bucket was positioned closer to the finish line, but most people chose the other bucket – the one nearer to them – even though they had to carry it farther, which meant expending more effort. The reason, according to the study's authors, was that the task they'd been given weighed on their minds; they wanted rid of it. "By picking up the near bucket, they could check that task off their mental to-do lists more quickly than if they picked up

And yet those emails do need to be answered, living rooms do need tidying. The best solution I've discovered is to stick to a simple rule: don't clear the decks first, clear them second. If your job permits it, schedule a daily deck-clearing hour – but at 4.30pm, not 9am. Switch your weekends around so that chores get done last (but assign a specific time, otherwise they won't get done at all). And whenever you catch yourself thinking, "Let me just get these little things out of the way first", consider the possibility that you'd be better off not bothering. Some don't need doing at all, while

'The special danger of precrastination is that, unlike procrastination, it doesn't feel naughty,' says Oliver Burkeman

This column will change your life: precrastination

A freelance business owner can find it difficult to unplug and unwind when on vacation. There always seem to be deadlines to meet, emails to answer, clients to manage and marketing to do. This is all driven by the fear that you'll lose work or clients if you slow down. Time off means a loss of money and day-to-day business admin piling up. However, taking time off is vital to avoid burnout.

Taking time off is essential

Build vacation into your schedule ahead of time. Then, block out the time you'll dedicate to vacation and plan around it when scheduling client work.

Plan ahead

If your time off will impact regular client schedules, notify your clients a few weeks in advance. Tell your clients you're taking time off. For example, "I wanted to give you a heads up that I will be taking some time off next month and will be unavailable from [date to date]. In the meantime, please keep sending work my way - I have the capacity for 1-2 projects a week before I take off."

Tell your clients early

For freelancers, time off work is time not making money. However, it doesn't mean you shouldn't take a vacation - it means you need to budget for it. For example, it could mean raising your rates and taking on more assignments in the months leading to your vacation. Set up a business account for your freelance income, then schedule regular automatic payments to your personal account so that you have a regular "paycheck". Build some savings in for a cushion.

Budget for your vacation

Without burning yourself out, front-load your work so that you can fit all your projects early. This is easiest when planning ahead and communicating with clients early so that they have a chance to send projects your way. It might mean doubling up on work for a few weeks, but it keeps your income steady.

Get ahead on your work

A key to freelance survival is setting expectations up front. Learn to say no to work opportunities scheduled on your vacation, and communicate with clients to set deadlines that work for both of you.  During a vacation, refrain from checking in on email or following up on work.

Set boundaries for yourself

Consider hiring a subcontractor to keep things moving when you have busy seasons where you don't want to say no to work. If you want to subcontract work during your vacation, start the hiring process early as it can take time to onboard the right people.

Consider subcontracting work

Create a few mantras to help ground you in reality.<ul><li>Your clients will be there when you return.</li><li>You have found work before, and you can find more when you return.</li><li>Vacation is essential. It makes you better at your work.</li></ul>

Work on your mindset

If you can't afford an extended vacation, start small with a few days or a long weekend. Stepping back to unwind will give your mind and body a chance to recharge and allow you to return with a fresh perspective and renewed energy.

Start small

Here are 8 tips for how to unplug on vacation when you run a freelance business.

career

Career

Here’s how to take time off as a freelancer

Consider it done! is a research paper written by E. J. Masicampo and Roy F. Baumeister. The authors state that once we commit to a particular plan of action to complete a task, we think less about that task. We have, on average, about 15 ongoing goals and projects at any given time, each goal with its own set of milestones. We also know unfinished goals can be a burden, so we offload them onto a to-do list. We feel relieved from the need to hold on to it mentally.

The science behind to-do lists

To-do lists are effective to keep us aware of our goals. Simply maintaining awareness of our goals helps us to feel disciplined. But there is a downside too. To-do lists are not enough to help us commit to the work. A to-do list can be a way of postponing work. It is too easy to constantly order the easiest work while the more complex or undesirable tasks stay on the list. This happens because we don't specify when and how to do it.

The benefits and disadvantages of to-do lists

When we plan to complete a task, <ul><li>we ease the stress we may feel to remind ourselves that we need to constantly do this thing.</li><li>we have to figure out what actions we need to take to finish the task and how and when to do them.</li></ul>When we imagine the plan, it seems easier and likelier to happen. Even if we have not started on it, we feel we know how to attain success.

Why we feel that to-do lists help 

Making a to-do list takes effort, so use one for new and difficult tasks, not for daily tasks like clearing your inbox or getting dressed. It is useful to move more of your tasks into the "automatic" space so that you need to spend less effort thinking about them. The key is to establish routines. If something is showing up regularly on your to-do list, it may be because you find it effortful.

How to manage to-do lists

Make the things you do more fun, such as listening to a podcast while you jog.Remind yourself why you are doing this important work. For example, instead of putting off your research project, think of the people you will help.

Inspire yourself

It involves a vicious cycle of tension, release, and reward.

Why We Continue to Rely on (and Love) To-Do Lists

If you want to accomplish anything in life, whether it’s acing a test, writing a book, or starting a business, momentum is everything. We all know how good it feels to get excited about something new. Maybe you want to form a daily walking habit, or maybe you want to start writing articles after putting them off for many years.
You get started, and after a few weeks, you get stuck. You want to go for a walk, but you got in a fender bender on your way to the supermarket. Or you want to write, but you just can’t find a good way to end the story you’re working on.

Momentum Matters

Sometimes you just have to be strategic about skipping things. Especially if you want to make progress in life. Both our time and energy are limited, and it’s easy to lose sight of what really matters.
You want to skip some things because you don’t want to expend more energy on things than necessary. Life and work are already hard. Why make it harder for yourself by being so rigid? You want to be flexible and adapt to what comes your way. And sometimes, the best way to make progress is to decide NOT to do something.

Making Things Effortless

If you want to accomplish anything in life, whether it’s acing a test, writing a book, or starting a business, skipping some tasks is crucial.

If You're Not Skipping Some Tasks, You're Making Life Harder

I'm always searching on play store some productivity apps which can help me to improve my efficiency in my work.Today I mention here some apps hope that will helpful for you.<ol><li class="ql-align-justify"><a href="https://play.google.com/store/apps/details?id=cc.forestapp">Forest:Stay focused </a></li></ol>Break phone addiction, eliminate distractions, and maximise productivity easily...2.<a href="https://play.google.com/store/apps/details?id=com.thehimalayanmeditation.englishmeditation">Himalyan Meditetion</a>Powerful Meditations, Mindfulness, Heartfulness and Soulfulness for everyone...3.<a href="https://play.google.com/store/apps/details?id=com.gethabitcoach.android2">Mentorist:Skills from books</a>.Start learning skills today. Put the best book summaries into action. Habits...4.<a href="https://play.google.com/store/apps/details?id=alex.education.a_brain">ABrain:Improve your Memory</a>App for training your brain skills. Memory, attention, reaction...

Top Productivity Apps.

<a href="https://play.google.com/store/apps/details?id=com.YaroslavGorbach.delusionalgenerator">Master of communication</a>Exercises to teach you how to talk to anyone...If you want next part on "Best Productivity Apps"then comment below.

Demand For Next Part In Comment Section......

Top Most🔥🔥 Productive Apps 🔥🔥for you

Productivity Apps

Think about the last task you completed. Did it take you around the time you’d estimated? Probably not. 
Our perceptions of our available time, our abilities, and any roadblocks we may hit are greatly skewed. This is a phenomenon called the planning fallacy and it happens to professionals at all levels and in every occupation. What can we do along the way to keep us on target and help us meet our goals?

The Planning Fallacy

Research shows that we often underestimate the time and obstacles involved in completing a task even when it directly contradicts our past experiences. 
This can be explained by our optimism bias — our natural tendency to believe that the future will somehow be better than the past.

Optimism Bias

<ul>
<li>The next time you find yourself struggling to estimate, ask: How much time and effort have similar tasks required in the past?</li>
<li> Schedule buffer time: Keep in mind that there will always be factors outside of your control, and moreover, you may very well be overestimating your capabilities.</li>
<li>Commit early and publicly: Give yourself a little bit of external commitment pressure in order to not leave all of your work to the last minute.</li>
<li>Assume the worst: Start by imagining what will go wrong before it actually does. By doing so, you’ll be better able to foresee potential (if unlikely) issues. And you’ll be equipped to develop a suitable backup plan as a preventative measure.</li>
</ul>

Overcome the Planning Fallacy

It’s called “the planning fallacy” and we all fall victim to it.

Understand yourself and those around you.

psychology

Psychology

This Is Why You Keep Missing Deadlines

<ul><li>Not doing something will always be faster than doing it. </li><li>This statement reminds of the old computer programming saying, “Remember that there is no code faster than no code.”</li></ul>

Saying No

<ul><li>We agree to many requests not because we want to do them, but because we don't want to be seen as rude, arrogant, or unhelpful. </li><li>Often, you have to consider saying no to someone you will interact with again in the future.</li></ul>

Why We Say Yes

<ul><li>Saying no saves you time in the future.</li><li>Saying yes costs you time in the future.</li><li>No is a form of time credit. You retain the ability to spend your future time however you want.</li><li>Yes is a form of time debt. You have to pay back your commitment at some point.</li><li>No is a decision. Yes is a responsibility.</li></ul>

Difference Between Yes And No

<ul><li>Saying no is an important skill to develop at any stage of your career because it retains the most important asset in life: your time. </li><li>As the investor Pedro Sorrentino put it, “If you don’t guard your time, people will steal it from you.”</li></ul>

The Role Of No

<ul><li>Upgrading your no doesn't mean you'll never say yes.</li><li> It just means you default to saying no and only say yes when it really makes sense.</li><li> To quote the investor Brent Beshore, “Saying no is so powerful because it preserves the opportunity to say yes.”</li></ul>

Upgrading Your No

<ul><li><a href="https://deepstash.com/idea/262067/stop-doing-whats-not-working">This is similar to the well-known “Hell Yeah or No” method from Derek Sivers.</a></li><li>If someone asks you to do something and your first reaction is “Hell Yeah!”, then do it. If it doesn't excite you, then say no.</li></ul>

When To Say No

<ul><li>More effort is wasted doing things that don't matter than is wasted doing things inefficiently. </li><li>And if that is the case, elimination is a more useful skill than optimization.</li></ul>

The Power Of Saying No

"There is nothing so useless as doing efficiently that which should not be done at all."

The Ultimate Productivity Hack is Saying No

The cycle of "One Day" is the reason I am not at my goal weight, not at the skill level, not at my fill-in-the-blank. One day I will go to the gym, one day I will get my degree, one day I will change to that career track. So start today, you might fail, give yourself grace, and get started that day again! How do we break it?

Breaking The Cycle Of One Day

I find that so much about understanding life is about knowing where you stand inside of it. Gaining a perspective will elevate you to a better place. The biggest perspective change I had was with death 💀. Let's think about time as money 💰The reality is, we are withdrawing from our bank account on day 1. Every single day we are just given an allowance. As the bank account gets smaller. When I finally realized this / accepted it. I gained a lot of perspective. I do not want to get to the end of my life to find out that I spent it on all of the wrong things.

Step One - Gaining Some Perspective

So often we make decisions in the MOMENT rather than making decisions ahead of time. I find that we make BETTER decisions ahead of time because we are not going to "cave" or "change our minds".

Step Two - Make the Decision BEFORE the moment

Having a person that knows your goals and will ask you about them spurs you to accomplish them.

Step Three - Get Accountable

Substituting our distractions with other things that improve our life I have found to aid me in motivating me to change what I spend my time on. The biggest change I made by far was switching all of my social media to LinkedIn. I find that there is a community of people building, inspiring, growing, and supporting others. Joining that during my "downtime" really helped me to start pushing myself.

Step Four - Replace Distractions

People make all of the difference in our life. From what we do or do not do. To what we believe we can or can not accomplish. Find a community of people that inspire you, challenge you, elevate you. Then make sure you be that to someone else one day 😊

Final Thought - Get a Community

The "One Day" cycle is a dangerous lie that we tell ourselves. It's a lie that we can wake up from 10 years later and realize we never really did anything that we really wanted to.

The "One Day" cycle is a dangerous lie that we tell ourselves. It's a lie that we can wake up from 10 years later and realize we never really did anything that we really wanted to. 

The cycle of "One Day" is the reason I am not at my goal weight, not at the skill level, not at my fill-in-the-blank. One day I will go to the gym, one day I will get my degree, one day I will change to that career track. How do we break this cycle of "One Day". Rather than focusing on the future efforts WE BELIEVE are going to happen, how do we shift into working at the moment to get our goals and our vision for our life accomplished? So let us break down a few elements that I think can go into

Breaking the Cycle of "One Day"

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