Chapter 10 – How to Make Good Habits Easy
James Clear yahan aik golden rule deta hai:
“Jitni habit easy hogi, utni hi zyada follow hogi.”
Log aksar kehte hain:
- “Main lazy hoon”
- “Mere andar discipline nahi”
- “Mujh se routine follow nahi hota”
Lekin reality yeh hai:
❌ Masla insan ka nahi
✅ Masla system ka hota hai
Rule: Reduce Friction (Rukawat Kam Karo)
Agar koi kaam mushkil lagta hai → hum use avoid karte hain
Agar koi kaam easy lagta hai → hum use repeat karte hain
🎓 Student Example
Agar student ko:
- book bag se nikalni ho
- phir cupboard se copy dhoondni ho
- phir pen dhoondna ho
To study automatic delay ho jati hai.
✔ Solution:
- Raat ko hi book table par rakh do
- Pen copy open kar ke rakh do
Bas!
Subah sirf bethna hai.
🏫 School Example
Agar school me:
- Homework checking mushkil
- Attendance process slow
- Records scattered
To teachers bhi frustrate ho jate hain.
✔ Solution:
- Simple format
- Same place registers
- Fixed routine
Easy system = disciplined school
🧠 2-Minute Rule (Extremely Powerful)
James Clear kehta hai:
“Koi bhi habit shuru karni ho, use 2 minute ka bana do.”
Examples:
- “Roz 1 ghanta parhna” ❌
- “Sirf 2 minute book kholna” ✅
- “Roz exercise” ❌
- “Sirf shoes pehnna” ✅
Kyunkay:
👉 Start jeet gaya = habit jeet gayi
🔥 Real Story
Ek student ne rule banaya:
“Main sirf book kholunga, parhna zaroori nahi.”
95% cases me:
Book khulne ke baad → 30 min parhai ho jati thi.
Start is everything.
🏠 Parents ke liye Lesson
Agar bacha namaz ya parhai avoid karta hai:
❌ “Zabardasti”
✔ “Sirf start karwao”
Jaise:
- Wuzu karwa do
- Jai namaz bicha do
Baaki kaam habit khud complete karwa leti hai.
Chapter 11 – How to Make Bad Habits Difficult
Ab aate hain bad habits todne par.
James Clear ka rule:
“Bad habit ko chhorna ho to uska rasta mushkil bana do.”
🚫 Inversion of Law
Good habit:
- Easy
- Attractive
- Obvious
Bad habit:
- Mushkil
- Boring
- Hidden
📱 Mobile Addiction Example
Agar mobile:
- Pocket me
- Bed ke paas
- Charging side table par
To scrolling automatic hogi.
✔ Solution:
- Mobile doosre room me charge
- Password parent ke paas
- Silent mode + app lock
Bad habit khud weak ho jati hai.
🎮 Gaming Example (Students)
Agar game:
- One click par open
- WiFi on
- Friends online
To addiction strong.
✔ Solution:
- Game uninstall
- WiFi limited time
- Login password change
🍟 Junk Food Example
Agar chips:
- Ghar me
- Table par
- Easily available
To control mushkil.
✔ Solution:
- Junk food ghar me hi na lao
- Fruits samne rakho
🧠 Self-Control Ka Secret
James Clear bolta hai:
“Strong log temptations resist nahi karte,
wo temptations se door rehte hain.”
Matlab:
- Apni willpower test mat karo
- Apna environment smart banao
🏫 School Level Application (Very Important)
Agar aap chahte ho:
- Students disciplined hon
- Teachers focused hon
- Parents trust karein
To school ka system easy + clean hona chahiye:
✔ Clear rules
✔ Simple routines
✔ Visual reminders
✔ Positive reinforcement
Identity Shift (Silent Power)
Har habit ke peeche aik identity hoti hai:
- “Main weak student hoon”
- “Main late aata hoon”
- “Main maths me acha nahi”
Bad habits todne ka best tareeqa:
“Apni pehchan badlo.”
Example:
- “Main parhta hoon”
- “Main disciplined student hoon”
- “Main time ki qadr karta hoon”
Choti habits → nayi identity → strong future
Parents + Teachers Combined Message
Agar aap bacha change karna chahte ho:
❌ Lecture kam
✅ System strong
Bacha system follow karta hai, baat nahi.
Part 5 Summary (One Look)
✔ Good habits ko easy banao
✔ 2-minute rule follow karo
✔ Start pe focus rakho
✔ Bad habits ka rasta mushkil banao
✔ Environment control karo
✔ Identity ko positive banao
“Bad Habits Kyun Nahi Chhutti? – Atomic Habits Part 5”
Script (Short):
“Masla willpower ka nahi…
Masla environment ka hota hai.
Good habits easy bana do…
Bad habits mushkil.
Phir dekho kaise zindagi change hoti hai.”