After decoding the first law, we are progressing towards the second law. Author James Clear has served some game changing tips and tricks along with scientific facts which will help you in escalating your habit game.

The captain of the ship- Dopamine

Suppose you want to lose weight and for a change you are serious about it! Go ahead and paste a poster of your favourite model wherever you sit or work. Every time you will look at the poster, dopamine will be released in your body. Interestingly, dopamine is released not only due to achievement of a reward but also by anticipating the reward. Whenever you will look at the poster anticipating a similar body, dopamine will be released in your body and this very dopamine will motivate you to act. (Here it is penned in simple terms although, the concept of the dopamine feedback loop is quite interesting and it is wonderfully elaborated by the author in the book.)

Find your tribe

We are influenced by people with whom we spend our maximum time. From an optimistic perspective, this can come to our aid. For instance, joining an art class where everyone matches your artistic vibes. Alone you might not feel very artistic but the constant influence of the people around you (in this case artists) will certainly feed your creativity. Here, your desired behaviour is normal and you already have a lot common with the group. If practicing sketches is something with which you struggle when alone, it will now become easier because of the right group of people.

The Pre-Game ritual

Before running a marathon, warming up is necessary. It not only helps you to get physically active but also mentally prepared. When you repeat certain actions often times your mind is aware of what comes next. Like a chain, one habit following another. Say, before playing a guitar you listen to music, your posture relaxed, your eyes closed. That is your ritual. So, the next time you are in your musical meditative state, your brain registers, okay we are listening to music and we are in a relaxed state. Well, that means it is time to play the guitar. Listening to music, that is your pre guitar ritual will get you mentally prepared for practising your guitar.

Highlight the negatives

For some people, criticism works better than motivation. You don’t hit the gym until a salesperson explicitly mentions why your size isn’t available for the only dress you liked in the store. And there, hidden in the criticism is your motivation to lose weight. Your brain registers that the negative outcome of bad eating habits or not exercising is less dressing options and humiliation. According to the author, you can take this a step further. Instead of making a mental note (which fades away like fog) make a physical list of all the negative impacts a certain habit can have on your life and make sure to paste it wherever you are ought to look at it least thrice a day. Every time you look at it, your mind notes how this particular habit will harm you. And every time you look, you will get a boost of motivation to do otherwise.

To summarise this blog…

It is not the reward, but the anticipation of it that propels us to act. In this process, dopamine is your ally.

Spending time with like-minded people is crucial for habit formation.

Rituals are cues. By engaging in rituals, habits can be executed better.

Highlighting the negative outcomes of an unwanted habit certainly helps in getting rid of it.

The second law of habit formation deals with much more than what is mentioned above. Make sure to get your copy of Atomic Habits Book today to build better habits and eventually a better life.

CHECK OUT ATOMIC HABITS HERE!