Atomic Habits — Part 8

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The content and format of this video are quite meaningful. I have benefited a lot from watching a few episodes. Although the content shared by reading and the full English expression may result in such videos not having high traffic on entertainment platforms, I believe that such creations will be very rewarding for both the audience and the up. I’d better ask the up owner to continue to persevere ~ [call]
这样的视频内容和形式挺有意义的，看了几期，受益匪浅。虽然读书分享的内容和全英的表达可能导致这样的视频在娱乐平台上不会有很高的流量，但相信这样的创作对于观众和up双方都会很有收获。还是请up主继续坚持下去呀～[打call]
So beautiful! Hello treasure blogger.
好美呀！宝藏博主你好。
My sister has a nice voice. I listen to [Star Eyes] when I sleep.
姐姐声音好听睡觉的时候都放着听[星星眼]

Transcript

0:00And this is the topic that we're going to discuss today.
0:02We are on Chapter 8
0:04How to Make a Habit Irresistible
0:05Atomic Habits by James Clear.
0:07And in this episode I'm going to talk about
0:09where motivation comes from
0:11as well as introduce the frameworks and
0:14theories behind it.
0:15And at the end of the video
0:16I will tell you how I dealt with my
0:18resistance to handling the backlog as well as how I
0:23eventually motivated myself to actually commit
0:26to doing what I should do.
0:27First, framework
0:28this chapter is called
0:30How to Make a Habit Irresistible
0:32and the behavioral law behind it is
0:34"make it attractive."
0:35There are four behavioral laws in total.
0:38and each of them correspond to one
0:40of the four steps in the habit loop.
0:42If you're not familiar with the framework
0:44I would recommend you to check (out)
0:45one of my previous videos
0:46on chapter 3 of Atomic Habits.
0:48It introduces the habit loop
0:50as well as what the 4 laws are,
0:52so that you can get a better sense of how
0:53this piece of the puzzle fits into the bigger picture.
0:56A brief review: there are four steps in the habit loop.
0:58There's cue, craving,
1:00response, and reward.
1:02We are on the second step which is the craving.
1:05The secret behind motivation lies in this one
1:08chemical that most of us are probably
1:10already familiar with: dopamine.
1:12We commonly associate dopamine with
1:14love or attraction
1:15but actually it has
1:17a much broader application than just
1:19romantic attraction.
1:21It is the main driving force behind actions.
1:23It determines our motivation to do certain
1:25physical acts as well as other
1:28non-physical acts such as learning or memorizing.
1:31It's extremely powerful
1:32and let's start with a familiar example.
1:34If you've ever had a crush on someone,
1:36you're probably familiar with the feeling of
1:39feeling butterflies in your stomach
1:41when you see that person.
1:42And even when you're not
1:43interacting with that person,
1:45when you think about him or her
1:47you also have this warm fuzzy feeling
1:49that makes you want to see them again.
1:51This is the feeling of anticipation,
1:53and because of this anticipation to see them again
1:56it might motivate you to do certain actions like
1:58messaging the person
1:59and arrange a next meetup or
2:02talk to her friend
2:02incessantly about what this person's like
2:04and how amazing he or she is.
2:06And this is contrasted with how you feel toward
2:08someone that you don't care so much about
2:10like a friend's friend
2:12that you met at a party
2:13you enjoy their company but
2:15once the party ends and everyone goes home
2:17you don't really think back on that
2:18interaction so much.
2:20The similarity between these two scenarios
2:23is that
2:23if the interaction itself is enjoyable
2:26in both situations, you experience a dopamine rise.
2:29But the big difference here is that
2:31in the first scenario,
2:32you do have anticipation
2:34the thought of that person
2:35increases your dopamine level;
2:37dopamine is released
2:38both when you're in anticipation of something
2:40and when you're actually experiencing
2:43a certain event.
2:43In the second situation
2:45the thought of that person
2:46doesn't induce any kind of changes.
2:48This is why some people really
2:50enjoy planning out a trip in the future or
2:53making a to-do list of things that
2:54they want to achieve.
2:55And it's because the anticipation of those
2:58events happening triggers this release of dopamine.
3:01Scientists call the pleasure that you experience
3:03when anticipating the event "wanting"
3:05and the pleasure that you experience when
3:08experiencing the event "liking".
3:11These two
3:12concepts are very similar and are always confused
3:14but they're not the same.
3:15Here's a small example.
3:17I don't like eating chips
3:18I always say that
3:19but what I actually mean is that I don't want
3:21chips but I do like them
3:22when I walk down the aisle in a
3:24grocery store and see bags of chips
3:26I feel no impulse to buy them.
3:28But whenever I put a chip in my mouth and actually
3:30taste it, I do enjoy it.
3:32This is very interesting because even though I
3:34enjoy the taste of chips
3:35I don't anticipate eating them
3:37a single cue
3:38of bags of chips in the grocery store
3:40doesn't trigger any kind of response in me.
3:42I don't experience any dopamine rise
3:44because of that, I never feel the urge to buy chips.
3:47Desire is important because
3:49without desire, action dies.
3:51This is how a habit is formed.
3:52Anticipation of a reward drives you to action.
3:56The first time
3:56that you ever experience an unexpected reward,
3:59your brain lights up when you receive the reward.
4:02This is a signal for your brain to look
4:04for what happened
4:05and try to make sense of the situation
4:07find out what happened right before it
4:08so that it can repeat the behavior again
4:10in order to get the same reward.
4:12And as you repeat the same behavioral pattern,
4:15and consistently get the same reward
4:17then your dopamine level rises
4:19not when you receive that reward
4:21but when you anticipate that reward to happen.
4:24When you actually receive the reward,
4:25your dopamine level stays put
4:27because you already knew what's going to happen.
4:29But if you delay a reward,
4:31your dopamine level drops initially but rises back up.
4:35This is your brain's way of saying: See!
4:37I was right in expecting that reward to happen.
4:41So don't forget to repeat the behavior again.
4:43The takeaway from that example
4:45is that: anticipation of a reward drives us to action,
4:49and by making a behavior more attractive
4:52we're more likely to engage in that behavior.
4:55This is a very informative insight that we can
4:58use to our advantage
4:59in shaping the behavior of other people
5:01as well as ourselves.
5:03For example,
5:04ABC, which is a popular TV channel in America
5:08uses this phrase called T.G.I.T
5:11meaning "thank god it's Thursday"
5:13The original phrase TGIF
5:15thank god it's Friday
5:16is a very common phrase that people use
5:19to mean that
5:19oh finally it's a weekend
5:21I don't have to work anymore.
5:22So ABC channel
5:23appropriated this message and changed it a little bit
5:26to fit with their marketing strategy.
5:29So what they are doing with TGIT
5:31is that they bundle
5:32the behavior that they want to encourage
5:35which is for viewers to watch their shows.
5:37And every Thursday the company will release
5:39three shows: Grey's Anatomy,
5:41Scandal and How to Get Away with Murder
5:44and they brand it with TGIT
5:46and encourage people to
5:47make some popcorn and pour themselves some wine
5:50while they enjoy the shows.
5:51And now these shows are household names.
5:53The brilliance of this
5:54marketing idea is that
5:55over time people began to associate
5:57the reward which is feeling relaxed and entertained
6:00with the cue of turning on an ABC TV show.
6:03This strategy of combining what you want to do
6:06and what you need to do
6:07is called temptation bundling
6:09and the psychology theory behind it is called
6:10Premack's Principle
6:12which says more probable behaviors will reinforce
6:15less probable behaviors.
6:16In other words, it means that
6:17even if you don't particularly want to do a Behavior A
6:20if you bundle it with a desirable Behavior B
6:23you will be conditioned to do A
6:25as long as you also get to do B along the way.
6:28If you want to level up the game,
6:30the author here suggests this
6:32more advanced technique
6:33of combining temptation bundling with
6:35habit stacking
6:36which is a technique that we talked about
6:38in chapter 5
6:39and if you want to
6:40learn more about what habit stacking means
6:41and how to implement it
6:43feel free to check out my previous video
6:45chapter 5 of Atomic Habits.
6:47So here is the habit stacking
6:48plus temptation bundling formula:
6:501. After [Current Habit], I will [Habit I Need].
6:542. After [Habit I Need], I will [Habit I Want].
6:58and here I want to elaborate on the second one
7:00because I have more
7:01personal experience with it.
7:02I think by far the best way to implement 2
7:05is by using Pomodoro Method
7:08which is basically the idea of working for 25
7:10minutes and taking a 5 minute break.
7:12During these 5 minutes, you're free to
7:15spend the time however you want and engage in your
7:16favorite activities.
7:17and this is exactly the strategy that I implemented
7:20that got me through law school
7:22as well as the bar exam.
7:23One last comment I'd like to make on this chapter
7:25is that some people try to
7:27encourage good behaviors and eliminate bad ones
7:29through abstinence or dopamine fasting
7:32which means that they stay away from
7:34activities that they really desire to do
7:35and they try to
7:37block themselves from "temptation."
7:40And this is a much inferior strategy compared to
7:43what we just discussed.
7:44Let's say you enjoy playing
7:46video games and every time you feel the
7:47urge to play video games,
7:49you just force yourself to not do it.
7:51That does not take away the craving.
7:53It simply takes you through
7:54this emotional roller coaster
7:56in that you feel the strong desire
7:57to play video games but you get disappointed because
8:00you aren't able to do it.
8:01And the next time whenever
8:03some cue in your environment
8:04triggers that desired of playing video games again,
8:06you don't really want to play it and then you
8:08feel the frustration again
8:09just not self-friendly .
8:11Temptation bundling is
8:13a stepping stone toward actually engaging in those
8:16behaviors that will benefit us
8:18long term because it combines two things:
8:20one thing is the thing that you need to do
8:23something that provides you with long term benefits
8:25but doesn't give you any seemingly short-term gains.
8:27And the other thing is something that you want to do
8:30and this is something that gives you
8:31short term benefit.
8:32The long term consequence is unclear
8:34Even though you tend to do the bundle of
8:37actions because of the short term reward
8:39eventually with a long enough time span
8:42the long term benefits of the thing that
8:44you need to do will really manifest.
8:45And you will be able to sustain
8:47the behavior that you need to do.
8:50and this is true for working out or even
8:52for my case, posting content
8:54And this is my question for you:
8:55What is one activity that you really
8:57really enjoy doing?
8:59How can you bundle that with something that is
9:02beneficial long-term but you really don't want to do?
9:05Please leave a comment.
9:06I'm excited to hear from you
9:07and if you find the video content to be helpful
9:09please like, subscribe,
9:11and feel free to share with someone
9:13that you want to develop better habits with.
9:14This is Selina.
9:15Thank you for watching
9:16and I will see you again next time.

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