Introduction
- Most of our actions come from instinct, not our way of thinking. Those instincts are develop from what we do repeatedly throughout our life time. This is known as habits.
- Take for example when we come back from school and headed straight to gaming. Do we really need to think about it?
- Unfortunately we tend to developed bad habits than good ones. How do we do the opposite then?
- To me Atomic Habits acts as a blue print to change bad habits into a good ones. It consists of 4 stages:
The four stages of Atomic Habits
Cue (Make it Obvious)
- 📝 Change the Environment
- 📝 Make it Visible
Craving (Make it Attractive)
- 📝 Pair the habit with a favorite activity
Response (Make it Easy)
- 📝 Reduce Friction
- 📝 Slowly increase friction as you moved along
Reward (Make it Satisfying)
- 📝 Reward yourself after you've done your habit immediately
Breaking Bad Habits
- Apply the process of Atomic Habits in an opposite manner
Cue (Make it Not Obvious)
- 📝 Change the Environment
- 📝 Make it invisible
Craving (Make it Unattractive)
- 📝 Pair the habit with a unfavorited activity
Response (Make it Hard)
- 📝 Increase Friction
Reward (Make it Unsatisfying)
- 📝 Punish yourself after you've done your habit immediately
Examples of developing a good habit through the process of Atomic Habits
- Take for example you want to become healthier
Cue
- 🧠 Put all the healthy drinks and food in the refrigerator
- 🧠 Place an exercise machine in your house
Craving
- 🧠 Allow yourself to watch your favorite series as long as you are running on a treadmill
Response
- 🧠 Start by running 30 seconds a day then slowly increase to 1 hour. When the change is minimal enough, it becomes unrecognizable.
Reward
🧠 Buy yourself a favorite Pop Mart Figure when you complete the exercise
Look at how Social Media platforms uses the concepts of Atomic Habits here. Genius!!!
Reference
- Clear, J. (2018) Atomic habits: Tiny changes, remarkable results: An easy & proven way to build good habits & break bad ones. New York: Avery.
- Tulayapornchoti P. (2026 January, 22), Social Media: A lot worse than you think!, Quiet Horizon, https://myquiethorizon.com/2026/01/22/socialmedia/
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