THE ART OF ROUTINE TRANSFORMATION

How to Hack Your Brain and Trade Bad Habits for Good Ones.

Published on November 9, 2024

Credit: Lala Azizli

The truth is that the world is filled with quick fixes and overnight success stories, but real life may be a bit different and this clash can lead to frustration.

Making real and sustainable changes is not easy, it can’t be done overnight and there are as many ways as humans in the world. However, there is one book that has some of the answers you may be looking for. Atomic Habits, by James Clear, invites the reader to join the journey of self-exploration and the intricate mechanisms of habit formation to lead a more balanced life. Read on to create a life aligned with your deepest aspirations!

Habit loop

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Think of your habits as a well-oiled machine, operating on a loop that powers your daily routines. In Atomic Habits, James Clear unpacks this mechanism, revealing four crucial components: cue, craving, response, and reward. Picture this: the cue triggers your brain, signaling it’s time for action. Next comes the craving, that irresistible urge driving you to fulfill the habit. Then, it’s all about your response, your actions, your movements.

Finally, the reward, the sweet satisfaction that seals the deal. Understanding this loop system is like holding the keys to your behavioral kingdom. It empowers you to identify what triggers your habits, paving the way for intentional change.

Small steps, big impact

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Small, but mighty, that’s the essence of atomic habits. James Clear champions the idea that big changes don’t always require monumental efforts. Instead, he advocates for the power of small adjustments, akin to atomic particles, yet capable of creating seismic shifts over time. It’s all about embracing the philosophy of kaizen, continuous improvement through small, incremental steps. Think of it as the butterfly effect of behavioral change. By focusing on these tiny tweaks, you’re not just transforming a habit, you’re shaping your entire trajectory, one atomic shift at a time.

Habit stacking

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If you juggle too many habits at once and struggle to find your balance, habit stacking is probably the best weapon you can use to build consistency. James Clear introduces this concept, where new habits piggyback on existing ones, forming a chain reaction of positive behaviors. It’s like laying one brick upon another, gradually constructing the foundation of your desired lifestyle. By adding new habits seamlessly into your routine, you eliminate the guesswork and resistance, making changes feel almost effortless. With habit stacking, every move you make becomes a stepping stone toward your best self.

Identity-based habits

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The author challenges you to shift your focus from what you do to who you are. It’s a profound exploration into the power of identity-based habits, that is, transformative behaviors rooted in your sense of self.

Picture this: instead of setting goals based on outcomes, you’re crafting habits that align with the person you aspire to be. It’s a subtle yet deep shift, akin to flipping a switch in your mindset.

By embodying the identity of someone who embodies the habits that you seek, you’re not just changing behaviors, you’re embracing a whole new way of being.

Environment design

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Your environment is more than just a backdrop, it’s the stage upon which your habits unfold. Think of your surroundings as the silent architect of your daily life, influencing your choices and nudging you towards certain actions.

By strategically designing your habitat for success, you’re creating an ecosystem that fosters desired behaviors and minimizes distractions. It’s about curating a space that speaks to your goals, where every corner whispers encouragement and every object catalyzes positive change. With environment design, you’re not just a passive observer of your habits, but the master of your domain.

Plateau of latent potential

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Now, when you feel like you’re stuck in a rut, tirelessly toiling towards your goal with little to show for it, you may be actually standing on the verge of a breakthrough. The concept of plateau of latent potential describes the point where progress seems stagnant, and results are elusive, yet beneath the surface, seismic shifts are underway.

It is the calm before the storm, where consistent effort lays the groundwork for monumental transformation. By trusting the process and persisting through the plateau, you’re priming yourself for the moment when all your hard work pays off.

Habit tracking

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Progress is not just measured in leaps and bounds but in the steady rhythm of daily habits. To see progress, tracking your habits can be an effective tool. Journaling is key to monitoring progress and staying accountable.

Habit trackers act as a roadmap of your journey, guiding you through the twists and turns of behavioral change. By recording your habits, you gain valuable insights into your patterns and progress, empowering you to course-correct and stay on track.

Continuous improvement

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Life is a journey of perpetual growth and the field of habit-creating is no exception. James Clears champions the philosophy of continuous improvement. It’s about embracing the process, not just the final destination, and perceiving each day as an opportunity to grow.

If you can commit to small, consistent improvement, every step of the way will lead you to a better self. You’re cultivating a mindset of resilience and adaptability. It’s a journey marked by setbacks and triumphs, but through it all, you emerge stronger and wiser!

Find your sweet spot

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James Clear introduces yet another concept that can help you find balance as the key to sustainable changes: the Goldilocks rule. This rule states that your brain will allow a challenge but only if it happens within a rational area of difficulty. Too much challenge leads to frustration and too little leads to boredom.

Seek activities that stretch your abilities beyond your comfort zone and you’ll be fostering a mindset of growth and mastery. Push yourself while still honoring your limits, ensuring that every step forward brings you closer to your fullest potential.

The four laws of behavior

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The four laws of behavior constitute the main concept in the book and serve as a masterful blueprint for habit formation. Creating a new habit is a process and, as such, it involves several steps all happening at the same time.

The laws behind incorporating a new habit are, as discussed in this article, to make it obvious, to make it attractive, to make it easy, and to make it satisfying. Each of them will provide you with a guide on the path to a positive change. Follow them and watch your habits and your life transform before your eyes!

ROYAL EXPRESSIONS

Are You Into British English? Bob’s Your Uncle! Here Are 10 Expressions

Published on November 9, 2024

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Speaking the same language doesn’t always guarantee effective communication. For example, the elderly and the young share a language but not a code. In the case of our fellow English speakers across the Atlantic, some words and phrases are quite specific to their culture. Have you ever heard someone say "Bagsy!" or what about "pulling a blinder"? In this article, we’ve gathered 10 British expressions and we’ll tell you all about their origins. Are you ready? Read on!

Bagsy

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Claiming the front seat or the first spot in line can be a messy business, especially when you are a kid. In American English, we call it "dibs." But in British English, the equivalent expression is "bagsy."

You don’t need to be a kid to use this expression, but it's more commonly heard among them in scenarios like claiming the last piece of cake, or that special seating in the front. Shotgun! Dibs! Bagsy! However you say it, claim away!

Pull A Blinder

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Our article aside, whatever it is one is pulling, it must be really hard to do if one is blind, don’t you think? Well, that is basically the essence behind this British expression.

"Pulling a blinder" describes the result of achieving something that is deemed impossible or difficult but without any kind of effort at all. Skill might be important, but according to this expression, the X factor is good luck, and the person saying this is a bit skeptical about the achievement. Have you ever used it?

Bob's Your Uncle!

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This quirky phrase has a quirky backstory, and we’re here to tell you about it! Similar to "et voilá," this phrase is used when you get something done and want to celebrate. For example: "Just press that blue button, create an account, and Bob’s your uncle! You’re on social media!"

Now, as for the backstory, this phrase is believed to have originated in the 19th century, when the British Prime Minister Robert "Bob" Cecil appointed his nephew as Irish Secretary. This led people to believe that having an Uncle Bob makes everything easier and achievable.

Take The Mickey

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Yes, you read that right, this expression mentions Mickey. But it has nothing to do with Walt Disney’s Mickey Mouse. This playful expression means to tease or make fun of someone, often in a good-natured way.

Lighthearted and mildly irritating as it can be, this expression is a variation of a Cockney rhyme called "Mickey Bliss," but we won’t get into the euphemism behind it. You might hear it as "taking the mick" or even "taking the mickey out of someone."

A Botch Job

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Imagine you have to paint your walls and ask a friend to join you in the task, only to find that the walls end up looking like a Pollock painting gone wrong! That is "a botch job".

The word "botch" has been in use since the Middle Ages to refer to the action of repairing something without much skill. Over time, it evolved to mean both a task done badly in a hurry and its obvious disastrous consequences. Have you ever done a botch job?

Full Of Beans

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We all know that person who, no matter the time of the day, is always full of energy, coming up with new plans, constantly coming and going, always on the move. Well, for the British, that person is "full of beans."

The origins of this expression go back to the 14th century, and its original version was "full of prunes." As for the use of beans, it refers to the food horses were fed back then. When they had their portion of beans for the day, they became quite energetic, hence this fun phrase was coined!

Give Me A Tinkler

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The full expression is actually "give me a tinkler on the blower," and it is naturally used in colloquial, informal British English. Now, as for the meaning, it means to call someone on the telephone.

The main component of this phrase is the word "tinkle" which comes from Middle English and refers to a succession of ringing sounds." In that sense, the meaning of the word evolved in such a manner that it came to refer to the sounds made by the phone.

Brolly

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The United Kingdom is known for many things, but one stands out the most: the rain! Gray, rainy days are so common that they came up with a quick way to refer to the only object that keeps us protected, the umbrella.

In British English, nobody asks for an umbrella; they ask for the "brolly." This short version of "umbrella" dates back to the 1870s, when it was recorded in Hotten’s Slang Dictionary. So, as you can imagine, this is also a colloquial term. Whenever you visit London, this term will surely come in handy!

Budge up

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You’re meeting with some friends in the park, ready to chat and share. The sittings are limited and sharing now refers to the bench too. In that case, British people don’t say "scoot over," or "move over." Instead, they say "budge up."

The origins of this expression are unknown, but it is a relatively recent one as it can be traced to the mid-20th century.

Dog's Dinner

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Nobody thinks dog food is particularly appetizing, but the meaning behind this expression takes that feeling to the next level. Similar to "dog’s breakfast," this expression refers to something that is a mess or a fiasco and it dates back to the beginning of the 20th century.

However, there is an alternative meaning: it also refers to someone dressed in a smart and fancy manner. In the UK, the latter is the more frequent meaning, but you can use it in either context. Choose your own adventure!