Atomic Habits_Part 5_Law 3 Make it easy
How to become 37.78 times better at anything | Atomic Habits summary (by James Clear)
https://youtube.com/clip/UgkxnZGRgdDpUmXhhgBHV96TL27LR8cN9QF4?si=zTWg61ucFS0sNnDJ
Topic: Law 3. Make it easy
Review Lesson 3_Law 2 Make it attractive
행동이 보상이 많을수록 습관이 될 때까지 반복할 가능성이 높아집니다.
(the 비교급 S+V, the 비교급 S+V) (rewarding, be likely to)
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한때 도파민은 단순한 쾌락에 불과하다고 여겨졌지만, 이제 우리는 도파민이 동기 부여, 기억력, 학습, 처벌, 자발적인 움직임 등 많은 신경 기능에 필수적이라는 것을 알게 되었습니다.
(It 가주어, that 진주어) (vital, neurological functions, motivation, memory, learning, punishment, voluntary movement)
It was once assumed that dopamine was just about pleasure, but now we know
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도파민 호르몬은 우리가 쾌락을 경험할 때뿐만 아니라, 결국 그것을 기대하게 될 때도 분비됩니다.
(수동태,not only A but also B) (release, pleasure, end up anticipating)
The hormone dopamine not only ___________________________________________________________________________
but also ____________________________________________________________________________
갈망이 우리가 행동을 취하게 만드는 원인입니다. (cause,take action)
The craving is in the first place.
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우리는 우리와 가장 가까운 사람들과 우리가 속한 그룹들로부터 영향을 받습니다.
(수동태) (influence, belong to)
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나쁜 습관을 고치기 위해 매력적이지 않게 만드세요. (5형식) (break a bad habit)
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*** 오답노트 (틀린 문장 영한 5번씩 쓰기)
Activity 1: Dictation
__________ __________ __________ it actually __________ to form a new habit?
During habit formation, the behaviour becomes increasingly __________ as it __________ __________ . As you repeat an activity, your brain changes in order to become __________ __________ at doing it. Long before neuroscientists dug into the process of forming habits, __________ __________ __________ __________ a powerful tool for establishing habits.
You activate particularly neural circuits __________ with habits every time you __________ them. So framing habit formation in terms of time is flawed. It should be framed in terms of the __________ of repetitions.
Reducing friction, the law of least effort.
__________ __________ energy required, __________ __________ __________ it is to happen. It takes almost no energy to get into the habit of reading one page of a book each day. Habits are __________ __________ __________ occur when they require __________ energy. __________ __________ the obstacle, __________ __________ friction there is between you and the desired outcome.
If you need to travel 20 minutes out of your way to go to your gym, chances are you will not. But if your gym __________ __________ on your commute to work, you will greatly __________ the friction. By __________ your good habits __________ __________ , you're __________ __________ __________ stick to them. Your life will be easier if you find ways to __________ friction __________ __________ trying to solve it. In order to build better habits, we have to find ways to __________ friction __________ __________ our good habits and __________ friction associated with our bad habits.
Priming the environment for use.
By __________ or __________ up your environment, you can __________ the __________ for future action.
For example, I will lay out my workout clothes the night before so when I get up I can get moving in the morning. Or to prepare a healthier breakfast, __________ the pan on the stove, cooking spray on the counter and __________ the ingredients the night before, again to __________ any __________ .
Using the two-minute rule to stop procrastinating
Using the two-minute rule can __________ you __________ small habits that will lead to __________ in bigger ones. Find a simple 2 minute version of your __________ habit. You want to scale down your __________ outcome.
Running a marathon becomes __________ on your shoes and __________ for two minutes. Reading an hour per day becomes __________ one page. You need to get the __________ anchored in place and then slowly __________ __________ the difficulty. After you've __________ the two-minute habit, you can __________ to the next phase.
To make something more __________ , think about ways you can create barriers of __________ between __________ and the bad habit. Make it __________ impractical __________ __________ .
If you want to watch less TV, __________ the TV after each use and put the remote in an __________ location. When you go shopping, __________ your credit cards under the seat of the car. If you have a bad habit of spontaneous spending, do anything you can to make your bad habits __________ __________ __________ occur.
Activity 2: Comprehension Questions
1. Why is habit formation better measured by repetitions rather than time?
2. How does friction affect habit formation?
3. What is an example of priming the environment for better habits?
4. What is the two-minute rule, and how does it help in forming habits?
5. How can you create friction to break bad habits?
1. According to the passage, what plays the biggest role in forming a habit?
a) The number of repetitions
b) The amount of time spent
c) Motivation levels
d) The time of day the habit is practiced
2. What does "reducing friction" mean in habit formation?
a) Making habits more challenging
b) Increasing the energy needed to complete a task
c) Making habits easier by removing obstacles
d) Avoiding new habits altogether
3. Which of the following is an example of "priming the environment" to develop a habit?
a) Setting an alarm to wake up earlier
b) Laying out workout clothes the night before
c) Watching TV after studying
d) Buying a book but never opening it
4. What is the purpose of the "two-minute rule"?
a) To stop bad habits immediately
b) To make a habit easier to start by scaling it down
c) To track habits over a long period
d) To increase the difficulty of habits right away
5. Which of the following is an example of increasing friction for a bad habit?
a) Buying more snacks to have easy access
b) Keeping your phone on your desk while studying
c) Unplugging the TV after each use
d) Setting reminders to check social media frequently
Activity 3: Summarize the what you’ve learned
Habit formation happens through __________, making behaviors more automatic.
Instead of measuring habits by __________, they should be measured by repetitions.
The law of __________ states that people choose the easiest option available.
The __________ rule helps build habits by starting with a small, easy version.
Making habits more __________, like placing workout clothes out, increases success.
The brain changes with repeated actions, strengthening __________ circuits.
Reducing __________ makes good habits easier, while increasing it makes bad habits harder.
Gradually increasing __________ allows habits to develop over time.
Creating __________, like unplugging the TV, helps stop bad habits.
Setting up an __________ in advance reduces effort and supports positive habits.
Assignment
1. Reflection & Habit Planning
Think of one good habit you want to build.
Answer the following questions:
What small action can you repeat every day to form this habit?
How can you reduce friction to make this habit easier?
What obstacles might stop you? How can you overcome them?
2. Two-Minute Rule Challenge
Choose a big habit you want to develop (e.g., studying for 2 hours).
Write a two-minute version of the habit that you can do every day.
Track your progress for one week and write a short reflection on whether this helped you build consistency.
3. Good vs. Bad Habits Activity
Make two lists: One for good habits you want to develop and one for bad habits you want to break.
For each good habit, write one way to reduce friction and make it easier.
For each bad habit, write one way to increase friction and make it harder to do.
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