DIBACAIN: Fokus Ke 1%, Dapet Hasil 300% — Atomic Habits (James Clear)

Who missed reading this? Crazy, crazy. I can't wait for this episode because the book we're talking about today is a book that you all requested a lot, Atomic Habits. In front of me now there are some props that we will review one by one. One, two, three, four. What is the use? Just wait while we discuss the four main principles of the book Atomic Habits that can help all of you to make better habits.

to improve our lives and ultimately can make us closer to our goals. The whole of this book, Atomic Habits, is based on one principle that I think we all need to know. 1% progress. Growth or 1% development every day. What does it mean? Guys, we don't have to aim too far for, "Wow, today I want to be able to master this right away." "Next week I can master this right away." No, no, no, no.

We start with small incremental things that are atomic. 1% every day, if we are consistent for 365 days, you can see in this graph, after 1 year, it means we experience an increase of 37 times. On the contrary, if we do 1% less than it should be, we will experience a decrease to almost zero.

This is why it is important for us to be able to repeat good habits 1% every day so that next year we will meet again friends who have experienced 37 times improvement. Of 300 pages, I think this is what we can repeat. Number 1, make it obvious. Number 2, make it attractive. Number 3, make it easy. And number 4, make it satisfying. What does it mean? We do it one by one.

If you want to have a healthier lifestyle, for example, don't say you want to eat more vegetables. Why?

because it's not clear enough for your brain to understand it. The way to make it obvious is to eat more vegetables instead of more measured things. For example, from eating three times a day, at least once a day I will eat all vegetables and not fried food. With this method,

the good habits are very clear, so the size is clear. If we can't make a clear goal of habits, what happens is, we think we've eaten a piece of vegetable, that's it, I've eaten vegetables. Or I just eat vegetables in the form of juice.

We have eaten vegetables. If we keep looking for reasons, we will eventually be satisfied with small things. Eating vegetables, one piece is enough to eat. Finally, friends, in a week or two weeks, we don't feel the impact on our lives. And because we don't feel the impact, we become lazy to work. That's why we need to make it obvious, measured, and recorded. That's why I recommend all of you to track your habits.

Note down your habits, friends. By using what? The simplest is using Post-it notes. I have a friend who lost more than 10 kg in 3 months. This is what he did, friends. He took a Post-it, he stuck it on the glass in the room, then every morning he weighed his body weight.

For example, today is the first day, he weighed his body weight at 75 kg. Then he ate healthy, right, friends? One meal a day, he ate all the vegetables. He weighed again the next morning, woke up at 75 kg, so it went up to 75.2 kg. Oh my God, I've eaten vegetables, but how can I gain weight? Why? This gives an alarm to his mind for

"I ate vegetables during the day, but I ate it at night, I repaid my debt, I ate a lot of meat." By tracking our habits, it will help us to make these new habits more frequent and better repeated. The next way, you can use an application.

There are several apps that I want to recommend. The first one is Strize, if it's on iPhone. Then there's Habitika. Actually, this is my favorite. Why? Because it's on Android and iPhone. And it looks like playing games, like playing RPG, guys.

So we do our habit, our habit of habit, it's really fun in the game. Or lastly, if you don't really like the style of the game, but you still want to take the best, you can try the app called Snap Habit. So friends, what does make it obvious mean? Friends, make sure our habit is written, there is a size.

When we want to work, how many times we work, and we record it. So that we know every day whether we have worked or not.

Okay, team productive. What does it mean to make it attractive? The simple thing is that our new habits must be married, must be found in something that we also like to work on, so that it becomes something that we can enjoy. For example, still related to a healthy life, for example, surveys show that for people to stay healthy, they must walk at least 10,000 steps a day.

So that we are not bored, our 10,000 steps, for example, in the form of running in the morning, what can we do while running in the morning? For example, do you like listening to podcasts? Good! You run in the morning while listening to podcasts, it becomes something enjoyable, right? Or for friends who are in a relationship here, we can use our morning exercise, either in the morning or in the morning, together with the partner, to be

quality time session. In that way, we will create a new habit, we will marry it with something we like, so that the way we live it will be something that is fun.

Productive team, make it easy. What does it mean? Your new habit that you want to try, there must be obstacles, obstacles that make you lazy, that make you lazy. Well, when we get used to this new habit, we have to find ways to fight the laziness. I have a story against laziness that I experienced myself and made my life much better. Back then, friends, to be able to drink water, for me, this is something that is difficult.

Even there was a time when I was focused, since I've been working for 8 hours, I only drank 2 glasses of water. And 2 small glasses. Even though we need at least 2.5-3 liters of water per day. My first PR is to find out what the problem is. What makes me lazy to drink water?

it turns out the distance from my seat to the dispenser is one. Second, it turns out the glass I use is too small, so I just drink a little, right, it's over, then I'm lazy to refill again. So if possible, I want to reduce the amount of how many times I refill in one day. The solution is in front of you. I want to challenge you now. Challenge time! How many milliliters is this glass?

Try to guess 100, 200, 300, 500. 3, 2, 1, go! If you guess 500, good! I will prove it here, friends. Visually, it looks like it can't fit, but if we run it, it fits 500 ml. Well, once I drink it, there's still a lot left. I just close it,

And this really helps me to be able to drink 2-3 liters a day. Because once I fill it up, it becomes a lot and I don't need to go back and forth. This is the point, we realize that everyone is different. What makes you lazy, what makes you hard to work on that habit? Find and find the solution.

I have a second story for you guys. Last December I did a medical checkup and the results made me quite nervous. Some numbers made me feel like, "Wow, if I don't change my lifestyle, I won't change my diet, it will be dangerous in the next few years." So I have to eat healthy.

But the biggest difficulty that makes me lazy is cooking, buying ingredients, resetting the recipe, cutting it, it's done cooking, it has to be washed again, the plates and everything. Just think about it, friends, you're tired, do it even more tired because there's an additional 1-2 hours to cook once. How do I fight this laziness? Well, the simplest way for me is to buy catering.

I don't need to be confused anymore. The food is already there, whatever happens and I already paid, I have to eat. Too bad if not. If we can fight the hunger by making our habits easier for us to do, we can be more consistent. And that's what's important.

Making your new habit something rewarding, something that makes you smile, something that makes you happy, so that you don't have to wait for this moment. For example, if James Clear said, "What is immediately rewarded is repeated. What is immediately punished is avoided." What we can directly feel, the pleasure, the reward, we will repeat it.

On the contrary, what we can directly feel, the difficulty or the punishment, we will avoid. The practice is like this, friends. For example, you want to be more diligent in the gym. In my case, what I do is when I want to go to the gym, I have made this into a fun ritual.

Usually after 40-50 minutes of gym, I take a shower, clean up, then I go to my favorite coffee shop, drink my favorite espresso, read a book, talk to people, refresh, then I go back to work.

50 minutes is actually one of the parts that makes you feel tired, annoyed, and lazy. But because it becomes an interesting ritual before and after, when it becomes an interesting series, we also get to work on our habits more comfortably. Well, friends, that's it for now.

four important principles that I got from this book Atomic Habits, I hope all of you whatever you are planning, good habits that you are trying to grow can be done for a year in the future so that

When we meet again, when we see this video again, we are 37 times better than we are today. That's all the episodes read this time. If you find it useful, help share it with friends who may need it too. And you can tag me on Instagram @feleksandro. That will be my fuel to continue making content. So what?

You can feel it, right? The atmosphere changes, the lights are better, the lighting is better, the sound is better. All of this is because of thanks to all of you who watch and don't skip the ads. So we can use it to improve in the form of gears and better tools. Thank you, friends. See you again in the next episode of Dibacain. I'm Ruby. Salam Produktif!