How to become 37.78 times better at anything | Atomic Habits summary (by James Clear) (3) Cómo ser 37,78 veces mejor en cualquier cosa | Resumen de Atomic Habits (por James Clear) (3) Come diventare 37,78 volte più bravi in qualsiasi cosa | Riassunto di Atomic Habits (di James Clear) (3) 何事も37.78倍うまくなる方法｜アトミックハビットのまとめ（ジェームス・クリア著） (3) 무엇이든 37.78배 더 잘하는 방법 | 원자 습관 요약 (제임스 클리어 저) (3) (3) Jak stać się 37,78 razy lepszym w czymkolwiek | Podsumowanie Atomic Habits (autor: James Clear) (3) Como tornar-se 37,78 vezes melhor em qualquer coisa | Resumo dos hábitos atómicos (por James Clear) (3) Как стать в 37,78 раза лучше во всем | Краткое изложение "Атомные привычки" (автор Джеймс Клир) (3) Herhangi bir şeyde nasıl 37,78 kat daha iyi olunur | Atomik Alışkanlıklar özeti (James Clear tarafından) (3)

been using this book to build systems  around my habits the past few months. ここ数ヶ月、この本を使って自分の習慣にまつわるシステムを構築している。

After you read the book maybe your approach will  be different than mine or better, or maybe there この本を読んだら、もしかしたらあなたのアプローチは私とは違うものになるかもしれないし、より良いものになるかもしれない。

are some parts I completely missed or could  improve upon so do let me know in the comments. が、私が完全に見落としている部分や改善できる部分もあるので、コメントで教えてほしい。

The Good habits I wanted to develop were  more consistent workout and reading routines. 私が身につけたかった良い習慣は、より一貫したワークアウトと読書の習慣だった。 Labie ieradumi, ko vēlējos attīstīt, bija konsekventāki treniņi un lasīšanas rutīnas.

The Bad habit I wanted to eliminate was becoming  distracted and overconsuming social media 私がなくしたいと思っていた悪い習慣は、注意散漫になり、ソーシャル・メディアを過剰に消費することだった。 Sliktais ieradums, ko vēlējos novērst, bija novērsties un pārmērīgi izmantot sociālos medijus.

First I completed the Habit scorecard. This gave  me a good idea of habits I could try to eliminate, まず、習慣スコアカードを完成させた。これによって、私が排除しようと思える習慣がよくわかった、 Vispirms es aizpildīju ieradumu novērtējuma karti. Tas man deva labu priekšstatu par ieradumiem, kurus es varētu mēģināt novērst,

but more importantly it gave me  an idea of daily habits I was

already doing that I could  stack my new habits with. 新しい習慣を積み重ねることができる。

Ultimately, when you find the habits you  want to work on. you want to be pushing

Desired good habits towards this side of the  spectrum, and bad habits towards this side.

For the working out habit. Par treniņu ieradumu.

The first step was to make the cues more obvious,  and I had a few tools I could use from the book.

In this case I used what James Clear  calls the implementation strategy.

I will workout at 6am in the living room. Es trenēšos plkst. 6 no rīta viesistabā.

Next I tried as best I could to design my  environment conducive to this new habit.

I took my dumbbell set out of the  closet, and put them in the living room. Es paņēmu hanteļu komplektu no skapja un novietoju tos viesistabā.

I also found a few pictures of  healthy physiques on the internet Es arī atradu dažus veselīgas miesas veidošanas attēlus internetā.

and put them in places around the house  as cues that would remind me of the habit.

Next, I moved on to the craving phase.

To increase dopamine and motivation I  bundle the workout with listening to Lai palielinātu dopamīna līmeni un motivāciju, es treniņu apvienoju ar klausīšanos

some of my favorite podcasts. I also implement  reprogramming my brain. I tell myself repeatedly

I don't “have to do a workout” but that “ I  get to build strength and a healthier body”

That subtle shift in mindset has gone a long way. Šī smalkā domāšanas veida maiņa ir bijusi ļoti nozīmīga.

Ideally, joining a gym, or finding a  group to workout with would be even better

to strengthen this habit,  but unfortunately all gyms

are closed where I live, so I'm kind of  on my own for now with these two tools.

Next, making it easy.

Using the 2 minute rule, to make  sure I don't end up like most people

starting a new habit, that  try to do too much too soon. sākt jaunu ieradumu, mēģināt izdarīt pārāk daudz un pārāk ātri.

I want my habit to not feel like a challenge  at all. My 2 minute rule was putting on my

workout clothes and stretching. If that was the  only thing I accomplished then that was fine,

because I showed up. But you will quickly find  that once you are there, you are now motivated to

get the workout done. It is weird but the  motivation seems to come after you get started.

My mindset is focused on small 1 percent  changes compounding into meaningful results

AND that my systems will get me to the results,  not vague goals. Remembering that my main focus

at this point is just making sure I show  up and start anchoring this habit in place. Šobrīd es tikai gribu būt pārliecināts, ka es parādīšos un sāku nostiprināt šo ieradumu.

Once you are consistently showing  up, increase the progression.

To decrease friction, I made the rule  that I'm not allowed to check my phone

until the workout was complete. If I get  distracted by emails or social media,

It is one excuse and one step of friction  between myself and the workout getting completed. Tas ir viens attaisnojums un viens solis berzes starp mani un treniņa pabeigšanu.

Lastly, this was a game changer for me,  priming the environment. When I place my shoes,

yoga mat and dumbbells out the night before I  skyrocket my show up and workout percentage. la esterilla de yoga y las mancuernas la noche anterior, dispararé mi porcentaje de aparición y entrenamiento. jogas paklājiņš un hanteles iepriekšējā vakarā, pirms es raķete manu parādīties un treniņu procentus.

As soon as I place these  items out the night before,

I feel like the ritual has begun and the workout  is already complete because I have zero excuses.

So with those 3 phases of the loop  systemized to get me to show up.

I only had the last phase of the loop left to  tackle. To make sure I keep repeating the habit. Sólo me quedaba por abordar la última fase del bucle. Para asegurarme de seguir repitiendo el hábito. Man bija palicis tikai pēdējais cilpas posms. Lai pārliecinātos, ka es turpinu atkārtot ieradumu.

I use both of these tools somewhat  together to close out the loop.

I use a habit tracker, crossing the  day off the calendar becomes the reward

and it forces me to not want to break  the chain. I also take a of picture of

the calories I burnt and send the picture  to my partner, and that feels satisfying.

Mindset wise, I begin with identity and I  remind myself after each workout that “I Domātprieks, es sāku ar identitāti un pēc katra treniņa atgādinu sev, ka "Es...

want to become the kind of person that enjoys  fitness and doesn't miss workouts” I don't

put all my focus on outcomes such as I want  to be 10kg lighter by such and such a date.

I also remind myself that I need to  be patient for results and that I'm

probably still somewhere in this Valley of  disappointment before I will see results!

So that is my personal  system for morning workouts.

I went through the same process with the  reading habit, with a few minor changes.

I used the habit stack. After [making  a coffee] I will [read for 90 minutes] Es izmantoju ieradumu kaudze. Pēc [kafijas pagatavošanas] es [lasīšu 90 minūtes].

… making a coffee was my trigger cue for reading.

My one space one use rule was reading on  the balcony of my apartment.

One of the best parts of my day  is a nice cup of coffee in the

morning. So this was the perfect  thing to bundle the habit with.

Remembering how dopamine raises in anticipation  of a reward and not the reward itself. I wanted

this dopamine spike for wanting coffee to  start becoming associated with reading.

My 2 minute rule was to read 1 page of The  Daily Stoic by Ryan Holiday. Super simple,

again in the beginning all I was concerned  with was showing up and getting this habit

anchored. Then I slowly built up  the habit to around 90 minutes.

For the bad habit I was trying to eliminate

To make the habit invisible, I started  by making my phone as boring as possible,

which required deleting a lot of apps.

I use the reprogramming tool, to  highlight the unattractive side of

overconsuming social media. Telling myself  things like… … consuming is the easy and

lazy option of the masses ,producing  things is difficult but rewarding. Do I

want to be a consumer or a producer? Random  scrolling through feeds is for losers. So vēlaties būt patērētājs vai ražotājs? Nejaušīga ritināšana pa kanāliem ir paredzēta neveiksminiekiem. Tātad .

try to paint your bad habit in a light that  makes it super unattractive to keep doing. mēģiniet parādīt savu slikto ieradumu tādā gaismā, lai to turpināt darīt būtu ļoti nepievilcīgi.

To increase friction, I left my phone out of  sight whilst working in a drawer in another room. Lai palielinātu berzi, atstāju tālruni ārpus redzesloka, kamēr strādāju atvilktnē citā telpā.

To make it unsatisfying, I have an accountability  partner, I get my partner to enforce this Lai padarītu to neapmierinošu, man ir atbildības partneris, es iegūstu savu partneri, lai to īstenotu.

habit. The punishment is If she sees me using  social media during work time, I owe her $10.

So that is how I have been using this  fantastic book guys with great results

so far, and I hope this summary has helped you to  better understand the concepts within this book.

Go out and grab a copy of this book if you  haven't already, you are going to take in the

knowledge at a much deeper level, from all the  stories and examples that James Clear goes over

some advanced techniques, not in this summary  that will help you strengthen your habits.

Thankyou for watching. See you in the next video.