Have you ever tried to start a new habit? Or to stop a bad one? Did you succeed? The answer to that last question is most likely “no”. If so, don’t worry. It’s very hard to change your habits.
This year, instead of science, the PLP 10’s have a different class. That class is called PGP (Personal Growth Plan), but it’s basically a careers and self growth course. Anyway, we just finished our first ever PGP project. It was about habits, intentions, and success.
One of the main focuses of this project was the book “Atomic Habits” by James Clear. In the book, Clear writes about personal experiences and uses examples ranging from the British Cycling team, to military analysts, to Coca Cola sales, aiming to help teach the reader how to change their habits. The book is spit into 4 sections. One for each of the four laws of behaviour change that Clear talked about in the book (Make it obvious, Make it attractive, Make it easy, Make it satisfying). The book definitely helped me think of some ideas on changing my own habits, and I’ll certainly use some of the strategies I read about.
The first major assignment in this project was a Pop-Art image with symbols that represent me, and an intention statement. My intention statement was “My learning intentions for this year are to write down ideas even if they’re not the best, to work on my time management, and to balance my time doing enjoyable things with my time doing work.” On my Pop-Art that you can see below, the clock represents time management and I chose that because I frequently lose track of time, and don’t use time when I have it. The scale represents balancing my time by keeping each side equal. The paper and pencil represent writing down ideas and that’s important because I often find myself wasting time trying to come up with the perfect idea, and lose track of other good ideas.
The second and final major assignment in this project was to make an artifact relating to Atomic Habits. It could be anything! Some people made cakes, made album covers, and even redid their entire bedroom. I made a lock box challenge. It’s similar to an escape room, where you have a bunch of clues, and have to figure out the combination of numbers, letters, or shapes to unlock the door, but instead of trying to get out of a room, you’re trying to open a box with a reward on the inside. I chose to use four locks, each with a four digit number code. The clues all relate to key points throughout Atomic Habits and unlocking the locks represents working on good habits, and making bad habits more difficult, invisible, and unattractive. Click on the box below to see the clues I made, and try to solve them for yourself! (Some of the clues require a copy of Atomic Habits to answer)
As discussed in chapter 20 of Atomic Habits, the LA Lakers used a Career Best Effort (CBE) program in 1986. As an example, let’s say that a player had 11 points, 8 rebounds, 12 assists, 2 steals, and 5 turnovers, and played a total of 33 minutes in this imaginary game. The positive numbers (11 + 8 + 12 + 2) add up to 33. Then, we subtract the 5 turnovers (33–5) to get 28. Finally, we divide 29 by 33 minutes played. 28/33 = 0.848 Their CBE number here would be 848.
Let’s say I use the CBE program to keep track of my habits. I track the positive and negative actions and habits that I do after school for 1 week. I add up the amount of time I spent doing positive things (In minutes), and subtract the amount of time I spent doing negative things (In minutes). Then, I divide that by the amount of hours I have after school on each given day.
Let’s say that I had 3.5 hours on Wednesday. When I get home, I make and eat a healthy snack, which takes 15 minutes. After I’m done eating, I spend 20 minutes on my phone playing video games. Then, I do my math homework for half an hour. Then I get distracted by a notification on my phone, and spend another half hour watching YouTube videos. Then, I spend an hour and 15 minutes working on a Humanities project. Finally, I read for 40 minutes. What would my CBE number be to 4 decimal places?
What are the 4 laws of behaviour change (Make it ___, ___, ___, ___.)?
0. Powerful
1. Big
2. Attractive
3. Engaging
4. Obvious
5. Easy
6. Enjoyable
7. Different
8. Satisfying
9. Unique
On page 73, James clear mentions a simple equation written by Kurt Lewin in 1936: Behaviour is a function of the Person in their Environment, or B=f(P,E).
Suppose the function is B=P2+E, where P is the page page in the book, E is the year Kurt Lewin wrote it, and B is the answer to this clue.
Why small habits make a big difference. According to the 1% rule in chapter 1 of Atomic habits, if you get 1% better at something everyday for 1 year, you get ____ times better than where you started.
The driving question of this project was “How can small changes in my habits shape my success this year, and beyond?” A small change that I could make to shape my success would be to put a notification on my phone when I am on a game or YouTube for 1 hour. That would help me to not lose track of time, and I would have more time to do homework. I could make a cue and response system where my cue is the notification, and my response is to turn off my phone and start working. I think that would really help me, and I’m going to implement that into my daily life.