Atomic Habits_Part 4 Law 2 Make it attractive
How to become 37.78 times better at anything | Atomic Habits summary (by James Clear)
https://youtube.com/clip/UgkxDC1l75A-FCQuYTqPenThipCod9V6NART?si=DT77MVjM0NqKGO_s
Topic: Law 2. Make it attractive
Key Vocabulary
Dopamine
Temptation bundling
Craving
Anticipation
Motivation
Reward
Craving
Examples:
The strategy helped me to form a good habit.
The coach encouraged us to stack habits.
It 가주어 + to부정사 진주어:
Examples:
It is crucial to understand how rewards work.
It is challenging to form habits without motivation.
cf) it ~ that 강조 구문: 문장에서 주어, 목적어, 부사를 강조하고 싶을 때 사용한다. 단, 동사는 강조할 수 없다.
Examples:
It was habit stacking that helped me build a routine.
It is motivation that drives people to succeed.
When we ___________ ___________ be rewarded, we take action. ___________ ___________ ___________ an action is, ___________ ___________ ___________ we ___________ to repeat it until it becomes a habit.
Hence, the first step to forming good habits is to ___________ them ___________ ___________ . Understanding how dopamine affects your body will help you.
Dopamine. Our motivation levels are affected by dopamine, a hormone and neurotransmitter. We ___________ more ___________ to act when our dopamine levels ___________ . By ___________ dopamine, scientists can pinpoint the exact moment at which craving occurs.
It was once assumed that dopamine was just about pleasure, but now we know it's vital to many neurological functions, including motivation, memory, learning, punishment, as well as voluntary movement. The hormone dopamine is released ___________ ___________ when we experience pleasure, ___________ ___________ when we anticipate it.
… …
Using social media, eating junk food, and taking drugs are all associated with high levels of dopamine and a highly habit forming. Think about it before going on a vacation. Sometimes the thinking and anticipation of the vacation is better than the actual vacation. Seeing the junk food you desire surges dopamine, not after eating it. … …
The craving is what ___________ us ___________ ___________ ___________ in the 1st place. Making a habits attractive ___________ vital because it is the expectation of a rewarding experience that ___________ us ___________ ___________ .
Here you can use a strategy known as temptation bundling.
The temptation bundling process ___________ a habit ___________ ___________ by combining an action we ___________ ___________ ___________ ___________ one that we want to do. For example, you could bundle watching Netflix something you want to do with working out something you need to do. ___________ ___________ applies a psychology principle ___________ as Pre Max principle, ___________ by Professor David Primack. The Primack principle states more probable behaviours will reinforce less probable behaviours. In other words, even if you're not ___________ ___________ ___________ ___________ some exercise, you become conditioned to do it because you get to do something else you really enjoy.
Group influence.
We are continually wondering “what will others think of me and altering our behaviour based on the answer.”
We ___________ ___________ ___________ the people closest to us and the groups that we belong to. If you're trying to build a good habit, one of the best ways to reinforce the habit is to find and become part of a culture where that habit is the norm. If you want to get into better shape, surround yourself with fit people. If you want to read more, join a book club.
Primal motivators: the source of cravings in your normal everyday life.
You wouldn't say something to yourself like I want to eat pizza because I need to consume this food to survive. Surface level cravings are merely manifestations of our deeper underlying motives, and these underlying motives guide our behaviour.
… …
Online platforms and products do not invent new motivations, but rather appeal to the underlying motives of human nature that we already have to gain our attention.
Reprogramming your brain to enjoy hard habits.
You can make hard habits more attractive if you can learn to associate them with a positive experience.
By highlighting the benefits of a habit rather than its downsides, you can quickly reprogram your mind and make it seem more appealing. For example, fitness equals health and well-being and not fatigue. Cleaning the house and environment conducive to Peace of Mind and not wasted time, saving money, future financial freedom and not sacrifice.
Make it unattractive to break a bad habit. Do the same, but highlight the benefits of not doing that habit to make it as unattractive to keep doing as possible.
Comprehension Questions
Why is it important to make habits attractive?
How does temptation bundling work?
Why is environment design helpful for creating good habits?
Write a short essay (150–200 words) on the topic:
Describe one habit you want to form and how you can make it attractive. Use 5형식 동사 + 목적어 + to부정사 and It 가주어 + to부정사 in your essay.
______________________________________________________________________________
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Activity 1: Vocabulary and Grammar Practice
Key Vocabulary
Dopamine
Temptation bundling
Craving
Anticipation
Motivation
Reward
Craving
Grammar Focus
5형식 동사 + 목적어 + to부정사:Examples:
The strategy helped me to form a good habit.
The coach encouraged us to stack habits.
It 가주어 + to부정사 진주어:
Examples:
It is crucial to understand how rewards work.
It is challenging to form habits without motivation.
cf) it ~ that 강조 구문: 문장에서 주어, 목적어, 부사를 강조하고 싶을 때 사용한다. 단, 동사는 강조할 수 없다.
Examples:
It was habit stacking that helped me build a routine.
It is motivation that drives people to succeed.
Practice #1 (괄호 안의 단어를 활용하여 문장을 완성하세요.)
The teacher __________ (encourage / students / develop good study habits).
__________________________________________________________________________________
My friend __________ (remind / me / take a break every hour).
__________________________________________________________________________________
The book __________ (help / me / understand habit formation).
__________________________________________________________________________________
It __________ (be / important / set clear goals).
__________________________________________________________________________________
It __________ (be / difficult / break a bad habit once it is formed).
__________________________________________________________________________________
The teacher __________ (encourage / students / develop good study habits).
__________________________________________________________________________________
My friend __________ (remind / me / take a break every hour).
__________________________________________________________________________________
The book __________ (help / me / understand habit formation).
__________________________________________________________________________________
It __________ (be / important / set clear goals).
__________________________________________________________________________________
It __________ (be / difficult / break a bad habit once it is formed).
__________________________________________________________________________________
Practice #2 영작 연습 문제
부모님은 나에게 규칙적인 생활 습관을 가지도록 도와주셨다. (have a regular lifestyle)
__________________________________________________________________________________
친구들은 내가 운동하도록 동기 부여해 준다.
__________________________________________________________________________________
좋은 습관을 유지하는 것은 쉽지 않다. (maintain)
__________________________________________________________________________________
목표를 설정하는 것은 성공에 매우 중요하다. (set goals)
__________________________________________________________________________________
다음 문장을 It 가주어 + to부정사 또는 It that 강조구문을 사용하여 다시 작성하세요.
Setting clear goals is important.
__________________________________________________________________________________
The habit loop influenced my daily routine.
__________________________________________________________________________________
Understanding the reward system is necessary.
__________________________________________________________________________________
Motivation helped me stick to my routine.
__________________________________________________________________________________
부모님은 나에게 규칙적인 생활 습관을 가지도록 도와주셨다. (have a regular lifestyle)
__________________________________________________________________________________
친구들은 내가 운동하도록 동기 부여해 준다.
__________________________________________________________________________________
좋은 습관을 유지하는 것은 쉽지 않다. (maintain)
__________________________________________________________________________________
목표를 설정하는 것은 성공에 매우 중요하다. (set goals)
__________________________________________________________________________________
다음 문장을 It 가주어 + to부정사 또는 It that 강조구문을 사용하여 다시 작성하세요.
Setting clear goals is important.
__________________________________________________________________________________
The habit loop influenced my daily routine.
__________________________________________________________________________________
Understanding the reward system is necessary.
__________________________________________________________________________________
Motivation helped me stick to my routine.
__________________________________________________________________________________
Activity 2: Reading Comprehension and Dictation
When we ___________ ___________ be rewarded, we take action. ___________ ___________ ___________ an action is, ___________ ___________ ___________ we ___________ to repeat it until it becomes a habit.
Hence, the first step to forming good habits is to ___________ them ___________ ___________ . Understanding how dopamine affects your body will help you.
Dopamine. Our motivation levels are affected by dopamine, a hormone and neurotransmitter. We ___________ more ___________ to act when our dopamine levels ___________ . By ___________ dopamine, scientists can pinpoint the exact moment at which craving occurs.
It was once assumed that dopamine was just about pleasure, but now we know it's vital to many neurological functions, including motivation, memory, learning, punishment, as well as voluntary movement. The hormone dopamine is released ___________ ___________ when we experience pleasure, ___________ ___________ when we anticipate it.
… …
Using social media, eating junk food, and taking drugs are all associated with high levels of dopamine and a highly habit forming. Think about it before going on a vacation. Sometimes the thinking and anticipation of the vacation is better than the actual vacation. Seeing the junk food you desire surges dopamine, not after eating it. … …
The craving is what ___________ us ___________ ___________ ___________ in the 1st place. Making a habits attractive ___________ vital because it is the expectation of a rewarding experience that ___________ us ___________ ___________ .
Here you can use a strategy known as temptation bundling.
The temptation bundling process ___________ a habit ___________ ___________ by combining an action we ___________ ___________ ___________ ___________ one that we want to do. For example, you could bundle watching Netflix something you want to do with working out something you need to do. ___________ ___________ applies a psychology principle ___________ as Pre Max principle, ___________ by Professor David Primack. The Primack principle states more probable behaviours will reinforce less probable behaviours. In other words, even if you're not ___________ ___________ ___________ ___________ some exercise, you become conditioned to do it because you get to do something else you really enjoy.
Group influence.
We are continually wondering “what will others think of me and altering our behaviour based on the answer.”
We ___________ ___________ ___________ the people closest to us and the groups that we belong to. If you're trying to build a good habit, one of the best ways to reinforce the habit is to find and become part of a culture where that habit is the norm. If you want to get into better shape, surround yourself with fit people. If you want to read more, join a book club.
Primal motivators: the source of cravings in your normal everyday life.
You wouldn't say something to yourself like I want to eat pizza because I need to consume this food to survive. Surface level cravings are merely manifestations of our deeper underlying motives, and these underlying motives guide our behaviour.
… …
Online platforms and products do not invent new motivations, but rather appeal to the underlying motives of human nature that we already have to gain our attention.
Reprogramming your brain to enjoy hard habits.
You can make hard habits more attractive if you can learn to associate them with a positive experience.
By highlighting the benefits of a habit rather than its downsides, you can quickly reprogram your mind and make it seem more appealing. For example, fitness equals health and well-being and not fatigue. Cleaning the house and environment conducive to Peace of Mind and not wasted time, saving money, future financial freedom and not sacrifice.
Make it unattractive to break a bad habit. Do the same, but highlight the benefits of not doing that habit to make it as unattractive to keep doing as possible.
Comprehension Questions
Why is it important to make habits attractive?
How does temptation bundling work?
Why is environment design helpful for creating good habits?
Assignment
Write a short essay (150–200 words) on the topic:
Describe one habit you want to form and how you can make it attractive. Use 5형식 동사 + 목적어 + to부정사 and It 가주어 + to부정사 in your essay.
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________