krishnakiran.com
ATOMIC HABITS
FOR PEOPLE IN TECH
LOS ANGELS, CA
TIJUANA , MEXICO
IMAGINE YOU TAKE A PLANE FROM NEW YORK TO
LOS ANGELES
IF YOU GIVE A TINY TILT BY JUST 3.5 DEGREES,
YOU END UP AT TIJUANA, MEXICO.
THE SAME GOES FOR HABITS
"TINY CHANGES CHANGE THE TRAJECTORY OF
YOUR LIFE".
krishnakiran.com
KEY IDEA #1: THE 1% RULE.
1% BETTER EVERYDAY = 37 TIMES
BETTER IN A YEAR
1% WORSE EVERYDAY = ALMOST ZERO
krishnakiran.com
KEY IDEA #2:
SMALL CHANGES APPEAR TO MAKE NO DIFFERENCE TILL
YOU CROSS THE VALLEY OF DISAPPOINTMENT.
krishnakiran.com
KEY IDEA #3:
FORGET GOALS,
INSTEAD
BUILD SYSTEMS.
YOU DONT RAISE TO THE LEVEL OF YOUR GOALS.
YOU FALL TO THE LEVEL OF YOUR SYSTEMS.
krishnakiran.com
PROBLEMS WITH GOALS
#1 WINNERS AND
LOSERS HAVE
THE SAME
GOALS
#2 ACHIEVING A
GOAL IS ONLY A
MOMENTARY
CHANGE.
#4 GOALS ARE
AT ODDS WITH
LONG-TERM
PROGRESS.
#3 GOALS
RESTRICT
YOUR
HAPPINESS
THE PURPOSE OF SETTING GOAL IS TO
WIN THE GAME.
THE PURPOSE OF BUILDING SYSTEMS US TO
CONTINUE PLAYING THE GAME.
krishnakiran.com
KEY IDEA #4:
FOCUS NOT ON WHAT YOU WANT
TO ACHIEVE,
INSTEAD
FOCUS ON WHO YOU WISH TO BECOME.
krishnakiran.com
THREE LAYERS OF BEHAVIOR CHANGE
#1 OUTCOME
MY GOAL IS TO LOOSE
WEITGH
MY GOAL IS TO WRITE
A BOOK
#2 PROCESS
BUILD NEW HABBIT
I GO TO GYM EVERYDAY.
I WRITE EVERY MORNING.
#3 IDENTITY
I AM AN ATHLETE.
TRUE BEHAVIOR
CHANGE IS IDENTITY
CHANGE
I AM A WRITER.
krishnakiran.com
OUTCOME FOCUS
VS
IDENTITY FOCUS
THE GOAL IS NOT BE READ A BOOK,
THE GOAL IS TO BECOME A READER.
THE GOAL IS NOT TO RUN A MARATHON,
THE GOAL IS TO BECOME A RUNNER.
THE GOAL IS NOT TO LEARN GUITAR,
THE GOAL IS TO BECOME A MUSICIAN.
krishnakiran.com
THE TWO STEP PROCESS
TO CHANGE YOUR IDENTITY
#1 DECIDE THE
TYPE OF PERSON
YOU WANT TO BE.
#2 PROVE IT TO
YOURSELF WITH
SMALL WINS.
krishnakiran.com
KEY IDEA #5:
HABIT BUILDING HAS 4 STAGES
CUE
1
CRAVING
2
RESPONSE
3
REWARD
4
TIME
IF A BEHAVIOR IS WEAK IN ANY OF
THE 4 STAGES, IT WILL NOT
BECOME A HABIT.
krishnakiran.com
THE HABIT LOOP
THE BEHAVIORS THAT LOOP
BECOME HABITS
CUE
CRAVING
REWARD
RESPONSE
THE HABIT LOOP EXAMPLE
CUE
YOUR PHONE BUZZES
WITH A NOTIFICATION.
REWARD
YOU SATISFY YOUR
CRAVING TO READ THE
MESSAGE.
CRAVING
YOU CRAVE TO KNOW
WHAT IT IS.
RESPONSE
YOU GRAB YOUR PHONE
AND READ THE TEXT.
KEY IDEA #6:
THE FOUR LAWS OF BEHAVIOR CHANGE
CUE
#1 MAKE IT
OBVIOUS
CRAVING
#2 MAKE IT
ATTRACTIVE
REWARD
RESPONSE
#4 MAKE IT
SATISFYING
#3 MAKE IT
EASY
RULE #1 MAKE IT OBVIOUS
krishnakiran.com
RULE #1 MAKE IT OBVIOUS
EVERY HABIT IS INITIATED BY A CUE.
MAKE CUE'S TO GOOD HABITS OBVIOUS
AND STAND OUT.
1.
2 COMMON CUE'S
TIME
(AT 6 AM, I WILL
WRITE MORNING
JOURNAL)
LOCATION
(WHEN I SEE STAIRS, I WILL
USE THEM INSTEAD OF THE
LIFT. )
krishnakiran.com
KEY IDEA #7:
USE THE HABIT STACKING FORMULA
“AFTER [CURRENT HABIT], I WILL [NEW HABIT].”
E.G #1- AFTER I TAKE OFF MY WORK SHOES, I WILL
IMMEDIATELY CHANGE INTO MY WORKOUT
CLOTHES.
E.G #2- AFTER I FINISH MY STANDUP UPDATE, I
WILL IMMEDIATELY THANK THE PEOPLE WHO
HELPED ME YESTERDAY.
E.G # 3- AFTER I TAKE A PLATE TO SERVE MYSELF
FOOD, I WILL ALWAYS START FIRST WITH SERVING
MYSELF VEGGIES.
krishnakiran.com
KEY IDEA #8:
MOTIVATION IS OVERRATED;
YOUR ENVIRONMENT MATTERS MORE
DESIGN YOUR ENVIRONMENT FOR SUCCESS.
MAKE CUES OF GOOD HABITS VISIBLE.
FOR EXAMAPLE:
IF YOU WANTO TO PRACTICE GUITAR MORE OFTEN,
PLACE IT IN THE MIDDLE OF YOUR LIVING ROOM
IF YOU WANT TO DRINK MORE WATER, FILL UP FEW
WATER BOTTLES AND PUT IN IN PLACES YOU HANG
OUT AT HOME.
IF YOU WANT TO TAKE YOUR VITAMINS EVERYDAY,
PUT IT NEXT TO YOUR WATER BOTTLE.
krishnakiran.com
RULE #2 MAKE IT
ATTRACTIVE
krishnakiran.com
RULE #2 MAKE IT ATTRACTIVE
KEY IDEA #9:
USE TEMPTATION BUNDLING
PAIR AN ACTION YOU WANT TO DO
WITH AN ACTION YOU NEED TO DO.
FOR EXAMAPLE:
AFTER I RESOLVE 2 TICKETS (NEED), I WILL
BROWSE INSTAGRAM FOR 15 MINS(WANT).
AFTER MY LUNCH BREAK, I WILL
DO DEEP WORK (NEED).
AFTER MY DEEP WORK, I WILL
CHECK THE LATEST ON MY FAVORITE SPORTS
(WANT).
krishnakiran.com
KEY IDEA #10:
JOIN A CULTURE WHERE YOUR
DESIRED BEHAVIOR IS THE NORM.
1.
WE IMITATE HABITS OF
#3 THE
POWERFUL
#1 THE CLOSE
E.G YOU ARE
LIKELY TO GET
OBESE IF YOUR
BEST FRIEND IS
OBESE.
YOU ARE LIKELY
TO BE FIT, IF
YOUR PARTNER IS.
#2 THE MANY
(OUR TRIBE)
E.G WE DEVELOP
HABITS THAT
ARE PRAISED BY
OUR CULTURE OR
TRIBE.
LIKE READING,
MUSIC.
E.G KIDS COPY
PARENTS AND
TEACHERS.
WE COPY OUR
MANAGERS
BEHAVIORS.
KEY IDEA #11:
CREATE A MOTIVATION RITUAL.
DO SOMETHING YOU ENJOY RIGHT
BEFORE A DIFFICULT HABIT.
E.G. IF YOU ENJOY COFFEE, GET A CUP
BEFORE YOUR DEEP WORK SESSION.
RULE #3 MAKE IT EASY
krishnakiran.com
RULE #3 MAKE IT EASY
KEY IDEA #12:
THE NUMBER OF TIMES YOU
PERFORMED A HABIT IS
MORE IMPORTANT THAN
THE AMOUNT OF TIME YOU HAVE
BEEN PERFORMING THE HABIT.
SO, IF YOU DON'T HAVE TIME FOR A 30 MIN
WORKOUT ON ONE DAY, INSTEAD OF SKIPPING
THAT DAY, JUST DO 5 MINS WORKOUT.
krishnakiran.com
RULE #3 MAKE IT EASY
KEY IDEA #13:
HUMAN BEHAVIOR FOLLOWS
LAW OF LEAST EFFORT.
SO, IF YOU WANT TO IMPROVE YOUR DIET,
CHOP UP A TON OF VEGETABLES AND FRUITS ON
WEEKEND.
IF YOU WANT TO EXERCISE IN MORNING, SETUP
YOUR GYM CLOTHS, BAG, SHOES AT NIGHT.
PRIME YOUR ENVIRONMENT TO MAKE
FUTURE ACTIONS EASIER.
krishnakiran.com
RULE #3 MAKE IT EASY
KEY IDEA #14:
STOP PROCASTINATING USING
THE TWO MINUTE RULE.
WHEN YOU START A NEW HABIT IT
SHOULD TAKE < 2 MINS TO DO.
"READ BEFORE BED EACH NIGHT" BECOMES "READ ONE
PAGE."
"DO 30 MINS YOGA" BECOMES "TAKE OUT MY YOGA
MAT"
"RUN 3 MILES" BECOMES "TIE MY RUNNING SHOES."
krishnakiran.com
RULE #3 MAKE IT EASY
KEY IDEA #15:
TAKE ONETIME ACTIONS THAT
LOCK IN GOOD HABITS.
UNINSTALL GAMES, SOCIAL MEDIA APPS.
REMOVE TV FROM YOUR BEDROOM.
TURN OFF NOTIFICATIONS.
CUT YOUR NETFLIX & CABLE.
BUY SMALLER SIZE PLATES TO REDUCE YOUR
CALORIC INTAKE.
ENROLL IN AUTOMATIC INVESTMENTS/SIP.
krishnakiran.com
RULE #4 MAKE IT
SATISFYING
krishnakiran.com
RULE #4 MAKE IT SATISFYING
KEY IDEA #16:
WHAT IS IMMEDIATELY REWARDED IS
REPEATED.
WHAT IS IMMEDIATELY PUNISHED IS
AVOIDED.
TO GET A HABIT TO STICK, YOU NEED TO FEEL
IMMEDIATELY SUCCESSFUL. EVEN IF ITS IN A
SMALL WAY.
FIRST 3 RULES INCREASE THE ODDS YOU TAKE
ACTION THIS TIME.
THE FOURTH RULE INCREASES THE ODDS THAT
YOU WILL REPEAT IT NEXT TIME.
krishnakiran.com
RULE #4 MAKE IT SATISFYING
KEY IDEA #17:
THE MOST SATISFYING FEELING IS
THE FEELING OF MAKING PROGRESS.
VISUAL HABIT TRACKERS SHOW
PROGRESS AND MAKE YOUR HABIT
SATISFYING.
MARKING X ON A CALENDAR IS SIMPLE VISUAL
TRACKER.
THE GOAL IS TO NOT BREAK THE CHAIN.
NEVER MISS TWICE. ON DAYS YOU ARE SHORT ON
TIME, JUST DO IT FOR 2 MINS.
krishnakiran.com
RULE #4 MAKE IT SATISFYING
KEY IDEA #18:
GET AN ACCOUNTABILITY PARTNER.
WE CARE DEEPLY ABOUT WHAT OTHERS THINK OF
US. WE DON'T WANT OTHERS TO HAVE A LESSER
OPINION OF US.
ACCOUNTABILITY PARTNER CREATE IMMEDIATE
COST TO INACTION.
SOCIAL CONTRACT :KNOWING SOMEONE IS
WATCHING IS A POWERFUL MOTIVATOR.
E.G TOM FRANK, WANTS TO WAKE UP AT 5:55 AM
EACH MORNING. IF HE DOES NOT WAKE UP, HE HAS
SET A AUTOMATIC TWEET POST - "ITS 6:10 AND
I'M NOT UP BECAUSE I AM LAZY. REPLY TO THIS
TWEET FOR $5 VIA PAYPAL(LIMIT 5).
TO BREAK A BAD HABIT
USE INVERSION.
CUE
#1 MAKE IT
INVISIBLE
REWARD
#4 MAKE IT
UNSATISFYING
CRAVING
#2 MAKE IT
UNATTRACTIVE
RESPONSE
#3 MAKE IT
DIFFICULT
I RUN CAREER ACCELERATOR
BOOTCAMP.
A TRIBE OF GROWTH SEEKERS
CHECKOUT WHAT MY
STUDENTS SAY...
KRISHNAKIRAN.COM
NEXT COHORT STARTS
AUG 2
REVIEWS FROM PAST COHORT
“ THERE ARE NO QUICK TRICKS HERE, INSTEAD
THERE ARE SUBTLE CHANGES IN WAY OF
THINKING AND THAT MAKES THE CAREER
GROWTH LONG LASTING AND SUSTAINABLE. ”
" IMPLEMENTING EVEN 10% OF THE
IDEAS RIGOROUSLY WILL ENSURE WE
REACH OUR POTENTIAL "
REVIEWS FROM PAST COHORT
" WHAT I REALLY LIKED ABOUT THE
BOOTCAMP, IS THE ACTIVITY BASED
LEARNING AND THE SPECIAL ATTENTION
KRISHNA GIVES TO ANSWER EVERY
QUESTION "
“ THE BOOTCAMP DEMYSTIFIED CAREER
ACCELERATION BY INTRODUCING A
FRAMEWORK THAT WILL RUN FASTER AND
FASTER AS YOU APPLY IT TO YOUR DAILY
WORK ”
REVIEWS FROM PAST COHORT
" KRISHNA'S BOOTCAMP IS SYSTEMATIC WHERE YOU LEARN
HOW TO DO PROJECT ESTIMATES, HOW TO DO DESIGN A
PROJECT, HOW TO GET A PROMOTION FASTER AND I
WOULD HIGHLY RECOMMEND KRISHNA BOOTCAMP
SOFTWARE ENGINEER, MANAGERS "
" THE EXPERIENCE AND EXPERTISE OF SUCH A
GROUP COMBINED WITH KRISHNA'S INSIGHTS ARE
NOTHING LESS THAN A GOLDMINE OF CAREERIMPACTING INFORMATION. WILL RECOMMEND
THIS PROGRAM TO ANYONE IN A HEARTBEAT! "
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