Kya aap kabhi mehsoos karte hain ki aap bas zindagi mein behte ja rahe hain, lekin us insaan ke kareeb nahi aa rahe jise aap banna chahte hain? Yeh aksar Naye Saal ke aas-paas hota hai, jab aap sochte hain sab bure aadatein chhod denge aur achhi aadatein shuru karenge. "Is baar alag hoga," aap apne aap se kehte hain. "Is baar main un cheezon ko zaroor karunga/jungi jo main keh raha hoon." Lekin kuch hi dino mein aap wapas wahi par aa jaate hain, bina kisi sudhaar ke. Toh sawaal yeh hai, aap kaise woh insaan ban sakte hain jo aap khud se umeed karte hain? Kaise aap is bandhan se azaadi paa sakte hain?

Bure aadaton se chutkara paane aur jo aadatein aap chahte hain unhe asaan aur automatic banane ke liye, James Clear ki kitab "Atomic Habits" in sab sawalon ka jawab deti hai. Hum is kitab ka ek detailed visual summary karne wale hain, aur habit loops, dopamine spikes, aur apne environment ko priming karne jaise topics par gehraai se jaayenge. Aur video ke end tak zaroor rukiye, jahan hum sab kuch ek saath milakar samjhayenge aur main aapko step by step batane wala hoon ki maine is kitab ka apni aadaton ke saath kaise istemal kiya hai, aur aap kaise ise apni aadaton par lagu kar sakte hain.

Mujhe ummeed hai ki yeh summary aapko inspire karegi ki aap is kitab ka ek copy khariden, kyunki yeh kitab sabke bookshelf par hone layak hai! Chaliye shuru karte hain. Sochiye ek plane New York se Los Angeles ke liye udan bhar raha hai. Takeoff se pehle, aap plane ko sirf 3 degrees ya lagbhag 80 inches se thoda sa adjust karte hain. Agar aap seedhi line mein udte rahe... toh aap apne intended destination Los Angeles se zyada Tijuana, Mexico ke kareeb pahunch jaayenge. Hamari aadaton ke liye bhi yahi baat hai. Hamari aadaton mein choti choti badlav...

Aapki aadatein aapki zindagi ke trajectory ko aise badal sakti hain jise hum tab tak nahi samajhte jab tak kai saalon baad peeche dekhte hain. Yeh badlaav acche aur bure dono tarikon se ho sakte hain. Aap apni aadatein hain. The Power of Atomic Habits: "Aapki daily habits mein chhoti si badlav aapki zindagi ko ek bilkul alag destination ki taraf le ja sakti hai."

Massive action vs 1% improvements: Hum aksar khud ko samjha lete hain ki bade safalta sirf bade kadam uthane se hi milti hai kisi bhi goal ko pursue karte waqt. Hum ummeed karte hain ki hum koi quantum leap ya momentous improvement karenge jo doosron ka dhyan kheech sake. Lekin asal mein, woh chhoti chhoti improvements, jo pehle nazar nahi aati, wahi incredible change create karti hain.

Aayiye thoda aur gehraai se dekhte hain: agar aap har din 1% behtar hote hain, toh ek saal baad aap lagbhag 38 guna behtar ho jaate hain. Aur agar aap har din 1% bura hote hain, toh ek saal baad aap zero ke kareeb pahunch jaate hain! Aapki aadatein aapke khilaf kaam kar sakti hain, jaise stress ya negative self-talk ke roop mein. Ya phir yeh aapke liye kaam kar sakti hain, jaise gyaan, productivity, skills aur relationships ke roop mein.

"Success is the product of daily habits—not once-in-a-lifetime transformations."

The Truth About Progress: Jab aap apne jeevan mein koi bhi kaam shuru karte hain, toh hum sochte hain ki kya hona chahiye: linear progress. Lekin asal mein kya hota hai, yeh dekhte hain. Shuruaat mein, hamari progress mein chhote chhote changes itne nazar nahi aate. James Clear is graph ke is hissa ko “the valley of disappointment” kehte hain. Aapne itna kuch kiya hai! Itna mehnat kiya hai, lekin aapko koi results dikhayi nahi dete! Yahaan par zyada tar log fail hote hain aur apni purani routines mein wapas chale jaate hain.

Kisi bhi compounding process ke sabse powerful outcomes der se milte hain, isliye patience ki zaroorat hoti hai. Goals vs Systems: “Goals ko bhool jao, instead systems par dhyan do.” Ek goal woh result hai jo aap achieve karna chahte hain. Systems un processes se sambandhit hote hain jo results tak le jaate hain. Conventional wisdom yeh kehti hai ki jo bhi hum zindagi mein chahte hain—jaise achhi sehat, successful business banana, ya parivaar ke saath zyada samay bitana—uske liye specific aur realistic goals set karna best tarika hai. Lekin agar aap apne goals ko puri tarah se nazarandaaz karke sirf apne systems par dhyan den, toh kya aap ab bhi successful honge? Lekhak ka kehna hai ki aap honge.

Yahan kuch problems hain sirf goals hone par. Successful aur unsuccessful log dono ke paas wahi goals hote hain, isliye goal hi winners aur losers ko differentiate nahi kar sakta. Ek goal achieve karna sirf aapki zindagi ko ek samay ke liye badalta hai. Goals ek either-or conflict create kar sakte hain. Ya toh aap goal achieve karte hain aur successful hote hain, ya nahi aur aap fail hote hain, chahe aap sahi direction mein progress hi kar rahe ho. Jab aap ek goal achieve kar lete hain, toh aap kya karte hain uske baad? Agar aapka goal local marathon run karna tha, toh shayad usse complete karne ke baad aapki motivation jaldi fade ho jaayegi aur aap purani routines mein wapas chalay jaayenge.

“Goals are good for setting a direction, but systems are best for making progress.”

A SYSTEM OF ATOMIC HABITS: Aapki aadatein badalne ki samasya aap nahi hain. Aap itni der se wahi buri aadat kyun dohra rahe hain, yeh isliye nahi ki aap badalna nahi chahte, balki isliye ki aapke paas badlav ke liye galat system hai. Atomic habits chhoti routines aur behaviors hote hain jo milkar incremental positive change create karte hain.

Outcomes over time. Badi breakthroughs zyada dhyan attract karti hain, lekin jo sach mein maayne rakhta hai, wo hai chhoti chhoti daily decisions aur actions jo hum lete hain. “Jaisay atoms molecules ke building blocks hain, waisay atomic habits remarkable results ke building blocks hain.” Behavior change ke 3 layers hain. Pehli layer hai outcomes ko badalna. Jo result hai. Weight lose karna, book likhna, season jeetna. Outcomes wahi hain jo aapko milte hain. Dusri layer hai aapka process badalna. Jo aap karte hain.

Naya workout routine, rozana reading habit develop karna. Aur teesri layer hai apni identity ko badalna. Jo aap maante hain. Aapki worldviews aur aap apne aur dusron ke baare mein kaise sochte hain. Zyada tar log outcomes par dhyan dete hain, lekin habits badalne ka sabse achha tarika hai un logon par focus karna jo aap banna chahte hain, na ki un results par jo aap chahte hain. Goal sirf ek instrument seekhna nahi hai, balki ek musician banna hai. Goal sirf marathon daudna nahi hai, balki ek runner banna hai. Jab aapki zindagi mein jo kuch aap chahte hain, wo aapki identity ka hissa ban jaata hai, tab sab kuch badal jaata hai.

Tabhi aapke behaviors naturally change honge. Jab aap khud se aur dusron se kehte hain, “Main ek runner hoon.” Aap chahte hain ki aap us identity par khara utarain. Har baar jab aap workout karte hain, yaad rakhein, aap ek athlete hain. Har baar jab aap ek line code likhte hain, aap ek coder hain. Har baar jab aap apni team ko guide karte hain, aap ek leader hain.

Habit Loop
Ek habit tab hoti hai jab kuch itni baar dohraaya jaata hai ki wo automatic ban jaata hai. Ant mein, hum chahte hain ki hamare habits hamari zindagi ke problems ko sabse kam effort ke saath solve karein.

Ek habit tab banti hai aur reinforce hoti hai jab ek continuous feedback loop ka istemal hota hai: Cue + Craving + Response + Reward. Jo habits stick karte hain, unhe banane ka key hai feedback loops create karna jo continuously improve hote rahein.

Cue: Phone ka buzz.
Craving: Yeh jaan’na hai ki kisne message kiya.
Response: Phone uthaana.
Reward: Yeh jaan'ne ka problem solve ho gaya ki kisne message kiya.

Cue: Kaam par dimaag blank ho jaata hai.
Craving: Frustration ko door karna hai.
Response: Social media check karna.
Reward: Kam frustration mehsoos karna.

Waqt ke saath, rewards cues ke saath associated ho jaate hain.

Toh, is example mein, social media check karna aapke dimaag ke blank hone se juda ho jaata hai. Aur phir Facebook check karna Instagram check karne ka cue ban jaata hai, jo YouTube check karne ka cue ban jaata hai. Aur isse pehle ki aap jaan’ain, aapka dimaag ka blank hona 20 minutes ka bekaar ka waqt ban jaata hai. Aur jitna aap in habit loops ko dohraate hain, wo utne hi strong aur automatic hote jaate hain.

Cues asal mein kuch bhi ho sakte hain. Ek smell, ek sound, ek sight, ek vyakti, ek location, etc. Koshish karein ki aap apni daily life mein koi bhi cues sochhein jo aapke good ya bad habit loops ko shuru kar rahe hain.

To influence the habit loop to work for us, this book explains four laws.

Law 1: Make it obvious
Aapke kaafi habits itne automatic hain ki aap unhe notice bhi nahi karte. Sabse pehle, aapko apne habits ke baare mein aware hona padega, tabhi aap unhe badal paayenge. Iske liye aap Habit Scorecard bana sakte hain.

Aapko apne daily behaviors ko likhna hai, subah uthne se lekar raat tak. Aapka scorecard kuch aisa dikh sakta hai:

Jis hisaab se yeh aapko un logon mein badalne mein madad karega jo aap banna chahte hain, har habit ko positive (+), negative (-), ya neutral (=) ke roop mein categorize karein. Is stage par hum kuch badalne ki koshish nahi kar rahe, sirf yeh dekh rahe hain ki hamari daily life mein kya ho raha hai.

“Jab tak aap anjaane ko jaane hue nahi banate, yeh aapki zindagi ko control karega aur aap isse taqdeer samjhenge.” — Carl Jung

Vagueness habit formation mein ek badi samasya hai, aur studies ne dikhaya hai ki aksar log habit par stick nahi kar paate, iska reason motivation ki kami nahi hota.

Lekin clarity ki kami ki wajah se. “Ek din, main fit ho jaunga” kehna asan hai, lekin yeh itna vague hai ki koi momentum nahi milta. Aapko ek time aur ek jagah ki zarurat hai. Sabse aam cues—time aur location—aapko apne goals achieve karne mein madad karte hain.

Apni intention ko clearly state karein is formula ka istemal karke: "Main behavior time par is location par karunga."

Yeh ek bad example hai: “Main is mahine zyada padunga.”

Aur yeh ek achha example hai: “Main har din subah 6 baje spare bedroom mein 15 minutes tak ek kitab padunga.”

Ek aur achha tareeka habit shuru karne ka hai Habit stacking.

Habit stack karne ke liye, ek desired habit ko ek existing habit se jodiye is formula ke hisaab se: “After [current habit], I will [new habit].”

Jaise, “After I brush my teeth, I will stretch for 5 minutes.” Aap habits ko sath mein stack kar sakte hain, jaise ki, “After I finish brushing my teeth, I will meditate for 10 minutes, phir main apne din ki planning karunga, uske baad social media check karunga.”

Agar aap isse consistently practice karte hain, toh ek “chain of habits” zyada der tak chalti hai. Sahi trigger ka chunav karna bahut zaruri hai. AAPKO EK TRIGGER CUE KI ZARURAT HAI.

Tumhara trigger hona chahiye; kuch aisa jo tum din mein bina fail kiye automatic karte ho, jaise uthna, apna alarm band karna ya daant saaf karna. James Clear kehte hain ki kitab mein motivation kaafi overrated hai. Tum apne vyavhaar ko behtar tareeke se shape kar sakte ho apne environment ko design karke. Humare environment ka hamare willpower ya motivation par zyada prabhav hota hai. Positive habits ko negative environment mein pakadna mushkil hota hai. “Environment woh invisible haath hai jo insani vyavhaar ko shape karta hai.”

Habit banane ke liye tumhe apne aas-paas ka space (ghar/kam) dobara design karna hoga taaki 1 - desired habits ke cues ko dekhna aasaan ho jaaye aur 2 - bura habits ko chhupana ho jaye. Agar tumhe zyada paani peena hai, toh cues ko visible aur obvious banao. Ghar ke aas-paas paani ki bottles rakh do jahan tumhe unhein dekhne ka mauka mile. Agar tumhe zyada padhai karni hai, toh kitab ko aise jagah rakho jahan tum usse dekh sako. Agar tumhe guitar mein behtar banna hai, toh use almirah mein chhupane mat do. CONTEXT HI CUE HAI. Environment mein maujood objects hamare vyavhaar ko tay nahi karte; balki unse hamara rishta tay karta hai.

Aisa sochna band karo ki tumhara environment sirf objects se bhara hua hai. Isse aise socho jaise yeh rishtey se bhara hua hai. Living room ka couch ek vyakti ke liye har raat ek ghanta padhne ka sthal hai. Dusre ke liye, couch woh jagah hai jahan woh Netflix dekhte hain, pizza khate hain aur kaam ke baad relax karte hain. Agar tumhara couch ke saath rishta relaxation ka hai, toh uss environment mein kisi kaam se judi task karna mushkil ho sakta hai. Apne ghar mein alag alag activities ke liye alag zones banane ki koshish karo.

Author “One space, One use” ka mantra istemal karte hain. Agar tum kisi bura habit ko khatam karne ki koshish kar rahe ho, toh tum sirf self-control par short-term mein hi rely kar sakte ho. Bura habits ko unke source se kaatna zyada reliable solution hai, aur bura habit khatam karne ka ek practical tareeqa yeh hai ki usse invisible bana do. Apne environment se usse hata do. Jaise agar tumhe kaam karne mein dikkat ho rahi hai, toh apna phone doosre kamre mein rakh do kuch ghanto ke liye. Agar tum wazan kam karna chahte ho, toh junk food ko nazar se door rakho ya apne ghar se hata do

Law 2: Isse Aakarshak Banao. Jab humein inam milne ki ummeed hoti hai, toh hum action lete hain. Jitna zyada rewarding koi action hoga, utna hi hum usse dohraane ke liye prabhavit honge, jab tak yeh habit nahi ban jaata. Isliye, achhe habits banane ka pehla kadam unhe zyada aakarshak banana hai.

Dopamine kaise aapke sharir ko prabhavit karta hai, yeh samajhna madadgar hoga. DOPAMINE AUR FEEDBACK LOOPS. Hamari motivation levels dopamine, ek hormone aur neurotransmitter, se prabhavit hoti hain. Jab hamare dopamine levels badhte hain, toh hum action lene ke liye zyada motivated hote hain. Dopamine ko measure karke...

Scientists ab bilkul yeh jaan chuke hain ki cravings kab hoti hain. Pehle yeh samjha jata tha ki dopamine sirf pleasure se juda hai, lekin ab humein pata hai ki yeh kai neurological functions ke liye zaroori hai, jaise motivation, memory, learning, punishment, aur voluntary movement. “Gambling addicts ko bet lagane se pehle dopamine spike hota hai, jeetne ke baad nahi.” Chaliye, dopamine spikes ke baare mein aur gehraai se samajhte hain. Social media ka istemal, junk food khana, aur drugs lena sab high levels of dopamine se juda hua hai aur yeh bahut hi habit forming hote hain.

Dopamine hormone sirf tab release nahi hota jab hum pleasure experience karte hain, balki jab hum iski anticipation karte hain. Sochiye, vacation par jaane se pehle ka waqt. Kabhi-kabhi vacation ka sochna aur uski anticipation actual vacation se bhi zyada achha hota hai. Jo junk food aapko pasand hai, usse dekhne par aapka dopamine surge hota hai, khane ke baad nahi. Drug addicts ko drugs dekhne par dopamine badhta hai, lekin unhe lene ke baad nahi. Craving hi humein pehle kadam uthane par majboor karti hai. Apni aadatein attractive banana zaroori hai kyunki yeh ek rewarding experience ki ummeed hoti hai.

Yeh humein action lene par majboor karta hai. Yahan aap ek strategy istemal kar sakte hain jise temptation bundling kehte hain. Temptation bundling ka process ek habit ko zyada attractive banata hai jab hum ek aise action ko combine karte hain jo humein karna hai aur ek aise action ke saath jo humein karna chahiye. Misal ke taur par, aap Netflix dekhne (jo aap karna chahte hain) ko workout karne (jo aapko karna hai) ke saath bundle kar sakte hain. Temptation bundling ek psychology principle par based hai jise Premack's Principle kehte hain. Yeh principle professor David Premack ne develop kiya tha aur iskehta hai, "Zyada probable behaviors kam probable behaviors ko reinforce karengi."

Dusre shabdon mein, agar aap kisi exercise ka intezaar nahi kar rahe hain, to bhi aap ise karne ke liye conditioned ho jayenge kyunki aapko kuch aur karne ko milega jo aapko sach mein pasand hai.

Group Influence
“Hum baar-baar sochte hain, ‘Dusre mere baare mein kya sochenge?’ aur iska jawab milne par apna behavior badalte hain.” Hum un logon se prabhavit hote hain jo hamare sabse kareeb hote hain aur un groups se jinke hum sadasya hote hain. Agar aap ek nayi habit banana chahte hain, to habit ko reinforce karne ka ek behtareen tareeqa yeh hai ki aap ek aisi culture dhundhein jahan woh habit aam ho.


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