Atomic Habits - James Clear Page 0,72

in a row or publish a couple of blog posts on time and letting one day slip doesn’t feel like much. Things are going well. It’s easy to rationalize taking a day off because you’re in a good place.

The greatest threat to success is not failure but boredom. We get bored with habits because they stop delighting us. The outcome becomes expected. And as our habits become ordinary, we start derailing our progress to seek novelty. Perhaps this is why we get caught up in a never-ending cycle, jumping from one workout to the next, one diet to the next, one business idea to the next. As soon as we experience the slightest dip in motivation, we begin seeking a new strategy—even if the old one was still working. As Machiavelli noted, “Men desire novelty to such an extent that those who are doing well wish for a change as much as those who are doing badly.”

Perhaps this is why many of the most habit-forming products are those that provide continuous forms of novelty. Video games provide visual novelty. Porn provides sexual novelty. Junk foods provide culinary novelty. Each of these experiences offer continual elements of surprise.

In psychology, this is known as a variable reward.* Slot machines are the most common real-world example. A gambler hits the jackpot every now and then but not at any predictable interval. The pace of rewards varies. This variance leads to the greatest spike of dopamine, enhances memory recall, and accelerates habit formation.

Variable rewards won’t create a craving—that is, you can’t take a reward people are uninterested in, give it to them at a variable interval, and hope it will change their mind—but they are a powerful way to amplify the cravings we already experience because they reduce boredom.

The sweet spot of desire occurs at a 50/50 split between success and failure. Half of the time you get what you want. Half of the time you don’t. You need just enough “winning” to experience satisfaction and just enough “wanting” to experience desire. This is one of the benefits of following the Goldilocks Rule. If you’re already interested in a habit, working on challenges of just manageable difficulty is a good way to keep things interesting.

Of course, not all habits have a variable reward component, and you wouldn’t want them to. If Google only delivered a useful search result some of the time, I would switch to a competitor pretty quickly. If Uber only picked up half of my trips, I doubt I’d be using that service much longer. And if I flossed my teeth each night and only sometimes ended up with a clean mouth, I think I’d skip it.

Variable rewards or not, no habit will stay interesting forever. At some point, everyone faces the same challenge on the journey of self-improvement: you have to fall in love with boredom.

We all have goals that we would like to achieve and dreams that we would like to fulfill, but it doesn’t matter what you are trying to become better at, if you only do the work when it’s convenient or exciting, then you’ll never be consistent enough to achieve remarkable results.

I can guarantee that if you manage to start a habit and keep sticking to it, there will be days when you feel like quitting. When you start a business, there will be days when you don’t feel like showing up. When you’re at the gym, there will be sets that you don’t feel like finishing. When it’s time to write, there will be days that you don’t feel like typing. But stepping up when it’s annoying or painful or draining to do so, that’s what makes the difference between a professional and an amateur.

Professionals stick to the schedule; amateurs let life get in the way. Professionals know what is important to them and work toward it with purpose; amateurs get pulled off course by the urgencies of life.

David Cain, an author and meditation teacher, encourages his students to avoid being “fair-weather meditators.” Similarly, you don’t want to be a fair-weather athlete or a fair-weather writer or a fair-weather anything. When a habit is truly important to you, you have to be willing to stick to it in any mood. Professionals take action even when the mood isn’t right. They might not enjoy it, but they find a way to put the reps in.

There have been a lot of sets that I haven’t felt like finishing, but I’ve never regretted doing the workout. There have