Book - Atomic Habits Step:8
Published: 2018 & Pages: 320
10x Step Learning
Step-8
Habit Tracking
We have seen how to cultivate good habits. Now, in this final part, let’s explore how to stick to your positive intentions. Now in this final part, let’s explore how to stick to your positive intentions. One useful technique for making your new habits last is called habit tracking. Throughout history, many successful people have maintained their habits by keeping a record. Take Benjamin Franklin, for example. When he was just 20 years old, he used a notebook to track his progress with 13 personal virtues. These virtues were things like avoiding pointless chit-chat and always doing something productive. Every night, Franklin would note how well he did in each area.
You can follow Franklin’s example by using a simple calendar or diary. Cross off each day you stick with your chosen habits. It’s effective because tracking your habits becomes a satisfying habit in itself. The anticipation and satisfaction of marking each day as a success can keep you motivated.
Another helpful idea is to create a habit contract that comes with consequences if you don’t stay on course. Let’s look at Bryan Harris, an entrepreneur from Nashville, as an example. He took his habit contract very seriously. He, his wife, and his personal trainer signed a contract where he committed to reaching a weight goal of 200 pounds. He also listed specific habits that would help him get there, such as tracking his food intake daily and weighing himself weekly. There were penalties for not following these habits: $100 to his trainer if he didn’t track food intake, and $500 to his wife if he skipped weighing himself.
This approach worked not just because he didn’t want to lose money but also because he didn’t want to lose face in front of people who mattered to him. Humans are social creatures, and we care about what others think. Just knowing that someone is watching you can be a powerful motivator for success.
So, why not create your own habit contract? Even if it’s not as detailed as Bryan Harris’s, consider making an agreement with your partner, best friend, or coworker. Agree on consequences for failing to stick to your habits. This can greatly increase your chances of sticking to your habits. As we’ve seen, maintaining a positive habit, no matter how small, is a reliable way to achieve big things in life.
بسم اللہ الرحمان الرحیم،
اب ہم پڑھ چکے کہ اچھی عادات کیسے بنتی ہیں، اب ہم دیکھیں گے کہ اچھی عادات کو کیسے مستقل کیا جاسکتا ہے۔ اس کا طریقہ -ہیبٹ ٹریکنگ- کہلاتا ہے۔بنجمن فرینکلن ، جب وہ محض بیس سال کا تھا، تو اپنی نوٹ بک میں اپنی عادات کو تیرہ اچھی عادات کے تناظر میں نوٹ کرتا تھا۔اور ان میں فضول باتوں پرہیز، اور تخلیقی کام کرنا بھی شامل تھا۔اورفرینکلن ہر رات یہ عادات نوٹ کرتاتھا۔آپ بھی اپنی ڈائری لکھ سکتے ہیں، اور پھر جن عادات پر آپ کام کر رہے ہیں، انکو نوٹ کر سکتے ہیں۔اور یہ نوٹ بک لکھنا اپنے آپ میں ایک اچھی عادت بن سکتی ہے جو آپکی باقی اچھی عادات کی مدد کرے گی۔
ایک اور مددگار آئیڈیا- ہیبٹ کنٹریکٹ-ہے، اس کا مقصد اپنی عادت پر قائم رہنا ہوتا ہے۔ اور اگر اس میں غلطی کی جاےَ، تو پھر اس پر پینلٹی (جرمانہ) بھرنا پڑتا ہے۔مثلا -بریان ہیرس-نے اپنا وزن کم کرنے کیلئے اپنے کوچ، اور بیوی کیساتھ کنٹریکٹ کیا کہ اگر اس نے اپنے کھانے کے بارے میں نوٹس نہ لکھے تو اپنے کوچ کو سو ، ڈالر جرمانہ دے گا، اور اگر اپنے ہفتہ وار وزن کرنے میں ناکام رہا تو اپنی بیوی کو شاپنگ کیلئے پانچ سو، ڈالر دے گا۔ اس طرح اب اس کنٹریکٹ کے ذریعے اپنی عادت کو قائم رکھنا ضروری تھا، ورنہ پیسوں کا نقصان تو تھا ہی-اپنے جاننے والوں کے سامنے شرمندگی کا سامنا بھی کرنا پڑنا تھا۔اگر یہ احساس بھی ہو جاےَ کہ کوئی آپکو دیکھ رہا ہے تو ہم اپنی پرفارمنس بہتر کرنے کی کوشش کرتے ہیں۔
تو آپ اپنا -ہیبٹ کنٹریکٹ-بنا سکتے ہیں۔جیسے آپ اپنے دوست، پارٹنر یا آفس کے ساتھی کیساتھ کنٹریکٹ، کر سکتے ہیں۔ جہاں آپ کسی عادت کو پورا نہ کرنے کی صورت میں جرمانہ طے کر لیتے ہیں۔ اس سے یقینا آپ کا عادت پر قائم رہنے کا بہت زیادہ چانس رہے گا۔ اور ہم پہلے ڈسکس کر چکے کہ اچھی پازیٹو عادت کیساتھ ہم اپنی زندگی میں بڑی بڑی تبدیلیاں لاسکتے ہیں۔
10x Short Questions
1. What is the purpose of habit tracking?
To help make new habits last.
2. How did Benjamin Franklin track his habits?
He used a notebook to record his progress with personal virtues.
3. Why is habit tracking effective?
It becomes a satisfying habit itself and keeps you motivated.
4. What does the paragraph suggest about the benefits of using a simple calendar or diary for habit tracking?
It can help make habits more lasting and satisfying.
5. What did Bryan Harris do to ensure he stuck to his habit contract?
He signed a contract with his wife and personal trainer with specific habits and penalties for not following them.
6. Why did the habit contract work for Bryan Harris?
He didn’t want to lose money and didn’t want to lose face in front of people who mattered to him.
7. Why is it mentioned that humans are social creatures in the context of habit contracts?
Because caring about the opinions of others can be a strong motivator for success.
8. How can creating a habit contract with someone else improve your chances of sticking to your habits?
It introduces accountability and consequences for not following through.
9. What is the main idea of this paragraph?
The importance of habit tracking and habit contracts in maintaining positive habits.
10. What lesson can we learn from this paragraph about sticking to good habits?
Using techniques like habit tracking and contracts can help us stay on course and achieve significant goals in life.
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