Buugga Atomic Habits , oo uu qoray James Clear , waa mid ka mid ah buugaagta is-caawinta ee ugu caansan^{(popular self-help)} suuqa maanta. Si qoto dheer ugu quusan mayno nuxurka buuggan, laakiin maqaalkan waxaad ku baran doontaa sida looga faa'iidaysto Google Calendar si aad tallaabo uga qaaddo dabeecadaha muhiimka ah ee James uu ku iftiimiyay buugiisa.

Markaad dhammayso maqaalkan, waxaad yeelan doontaa nidaamka Google Calendar kaas^{(Google Calendar system)} oo kaa caawin doona inaad abuurto caadooyin cusub oo aad ku dhufato yoolalkaaga nolosha, oo soo afjari doonta caadooyinka xun xun ee dib kuu dhigaya.

Waa maxay Caadooyinka Atomiga?

Buuggiisa Atomic Habits , James Clear waxa uu si qoto dheer u galay cilmi-nafsiga ka dambeeya sababta ay dadka qaar u awoodaan in ay caadooyinka wanaagsan ku dhegaan, oo ay caadooyinka xun seexdaan.

Waxyaabaha ugu muhiimsan ee laga qaatay buugiisa is-caawinta waa:

• Guusha noloshu waxay ka timaaddaa horumaro yaryar oo korodhay oo waqti ka dib, oo ay abuureen caadooyin wanaagsan.
• Halkii aad diirada saari lahayd yoolalka sawirka weyn, diirada saara horumarinta hab dhaqan ku salaysan wax ku ool ah.
• Beddel^(Change) caadooyinka adiga oo falanqeynaya aqoonsigaaga "ku habboon", oo aad u habayso caadooyinkaaga si aad u taageerto aqoonsigaas - qofka aad rabto inaad noqoto.

Qaadashada ugu muhiimsan ee buuggani waa afarta sharci^{(Four Laws)} ee isbeddelka habdhaqanka^{(Behavior Change)} .

1. Si cad u samee^{(Make it obvious)} : Qor caadooyinkaaga jira, oo ay ku jiraan kuwa xunxun ee aad rabto in aad ka takhalusto, iyo kuwa cusub ee aad rabto in aad abuurto.
2. Ka dhig mid soo jiidasho leh^{(Make it attractive)} : La wadaag caado aad jeceshahay inaad sameyso ka dib caado aad u baahan tahay inaad sameyso laakiin laga yaabo inaadan aad ugu raaxaysan.
3. Samee mid fudud^{(Make it easy)} : Samee deegaankaaga si waxyaabaha ay ka midka yihiin samaynta quraac caafimaad qabta ay aad u sahlanaato in la sameeyo subaxdii, oo ku dar xasuusin kicin doona caadadaas.
4. Ka dhig mid qancisa^{(Make it satisfying)} : La soco caadadaada adigoo ka hubinaya jadwalka ama sabuuradda cad mar kasta oo aad dhammaystirto maalintaas.

Marka loo eego Clear , deegaankaagu waa sheyga muhiimka ah ee kobciya isbeddelka. Haddii aad isticmaasho Google Calendar maalin kasta, si kastaba ha ahaatee, waxaad u habayn kartaa qaab taageeraya dadaalkaaga ku wajahan isbeddelka dabeecadda.

1. U diyaargaroow caadooyinkaaga ^{(Habits Ready)}Google Calendar

Haddii aanad weli akhriyin buuggan (laakiin waa inaad!) Waxaan kugu socon doonaa tillaabooyin degdeg ah si aan u ururiyo caadooyinkaaga si aad ugu diyaargarowdo inaad ku shubto Google Calendar . 

Fikradda ayaa ah inaad u baahan tahay inaad ka shaqeyso liiskaaga "aqoonsiga" ilaa caadooyinka dhabta ah iyo inta jeer ee ay ku sugan yihiin. Tani waa qaybta "ka dhig mid cad" Xaashiyaha xaashida Google^{(Google Sheets)} - ka ayaa ah qalabka ugu fiican ee tan loo isticmaalo.

Samee saddex tiir oo la yiraahdo Aqoonsiga^(Identity) , Caadooyinka^(Habits) , iyo Joogtada^(Frequency) .

Buuxi^(Fill) xaashida faafinta adigoo isticmaalaya tusaalooyinka fudud ee sare hage ahaan. Tiirka aqoonsigu waa inuu noqdaa odhaahyo aqoonsi oo aasaas u ah aaminsanaanta togan ee aad ka leedahay qofka aad tahay qof ahaan. 

Tiirka Caadooyinka^(Habits) ayaa taxaya caadooyinka maalinlaha ah ee taageera aqoonsigaas togan. Ugu dambeyntiina, tiirka Frequency ayaa faahfaahin doona inta jeer ee aad qorsheyneyso inaad ku dhaqanto caadooyinkaas togan.

Fiiro gaar^(Note) ah: Habkani ma dabooli doono joojinta caadooyinka xunxun^{(stopping bad habits)} , sababtoo ah Google Calendar waa ugu horreyn qalabka aad isticmaali doonto si aad u dhiirigeliso oo aad u bilowdo caadooyinka wanaagsan. Akhri Caadooyinka Atomiga^{(Atomic Habits)} haddii aad xiisaynayso inaad barato sida loo joojiyo caadooyinka xun sidoo kale.  

2. Jadwalka caadooyinka^(Habits) sida Dhacdooyinka Jadwalka Google^{(Google Calendar)}

Liistada ku jirta hal gacan, ka gal Google Calendar^{(log in to Google Calendar)} (at calendar.google.com) koontadaada Google oo laga bilaabo maalinta usbuucan ee aad rabto inaad bilawdo caadada, samee dhacdo cusub. Tani waxay gaari doontaa qaybta "fududeynta" ee qorsheynta caadooyinka.

Xusuusinta asalka ah kuma furna Google Calendar , markaa waxaad u baahan doontaa inaad habayso faahfaahinta dhacdadan si aad ugu shaqeyso caadooyinkaaga.

Tusaale ahaan, haddii aan rabo inaan sameeyo saddex 60 loox oo ilbiriqsi ah maalin kasta, waxaan isku dayi doonaa inaan sameeyo waxa ugu horreeya subaxdii ka hor intaanan shaqada isu diyaarin. Tani waxay ka dhigan tahay inaan u baahanahay ogeysiis dhacdo maalin ah 6:30 caadadaas.

Si aad u hubiso in lagu xasuusiyay inaad tan samayso maalin kasta, deji soo noqnoqoshada soo noqnoqda ee hoos u dhaca (ku dhig “Ha ku celin” si caadi ah) inta jeer ee aad rabto inaad samayso caadadaas. 

Xaaladdan oo kale, waxaan rabaa inaan tan sameeyo maalin kasta ka hor inta aan shaqada isku diyaarin, markaa inta jeer ee saxda ah ee taasi waa in la dejiyo hoos u dhigista Maalin kasta oo shaqo^{(Every weekday)} ah .

Dooro inta jeer ee saxda ah ee caadadaada.

Marka xigta, waxaad u baahan doontaa inaad hesho xusuusin markuu wakhtigu yimaado. Ogeysiisyada ugu talagalka^(Default) ah waxay leeyihiin dib u dhac ku yimid iyaga. Si aad tan u xalliso, dhagsii ku dar ogeysiiska^{(Add notification)} oo dhig hindhisada 0 daqiiqo^{(0 minutes)} kahor dhacdada.

Ka shaqee mid kasta oo ka mid ah caadooyinka aad rabto si aad u hubiso inaad samaynayso usbuuc ama bil kasta, inta jeer ee aad qeexday. 

Tusaale ahaan, marka aan dhammeeyo dejinta hab-dhaqanka subaxnimo ee Google Calendar , jadwalka subaxdu wuxuu u eg yahay sidan:

Mid kasta oo ka mid ah caadooyinkan waxaa ka mid ah goobta si toos ah u soo noqnoqonaysa iyo ogeysiis loo habeeyey wakhtigaas subaxdii.

3. Samee ogeysiisyo cad oo aadan ka maqnaan karin^(Miss)

Waxa ugu weyn ee ku saabsan Google Calendar waa inaad hubiso in ogeysiisyadu ay ka dhacaan meel kasta oo aad joogto, hadday taasi ka shaqaynayso desktop-kaaga ama laptop-kaaga, ama marka aad ka maqan tahay kombiyuutarka oo aad siddo taleefankaaga.

Si aad u hubiso in aad popup ka heshay kombayutarka, gal Google Calendar oo dooro calaamada gear si aad u furto goobaha Google Calendar .

Ka dooro dejimaha Ogeysiinta^{(Notification)} ee dhinaca bidix, oo dhanka midig ku hagaaji dejinta soo socota:

• Ogeysiisyada^{(Notifications)} : Ogeysiinta Desktop
• Muuji ogeysiisyada hindhisada^{(Show snoozed notifications)} : 0 daqiiqo ka hor dhacdada
• Daar dhawaaqyada ogeysiinta^{(Play notification sounds)} : Dat
• I ogeysii kaliya haddii aan ku jawaabay "Haa" ama "Malaha"^{(Notify me only if I have responded “Yes” or “Maybe”)} : Naafo.

Ogeysiisyada soo booda ee Desktop^(Desktop) -ka ayaa halkan ku fiican, maadaama haddii kale ogeysiisyada riixi ay aadi doonaan Gmail . Ogeysiinta iimaylka, waxaad u badan tahay inaadan arkin iyaga wakhtiga aad u baahan tahay inaad sameyso caado. 

Marka xigta, waxaad u baahan doontaa inaad ku rakibto abka Google Calendar aaladdaada moobilka si aad sidoo kale u hesho ogeysiisyada dhacdada. Hubi inaad ku rakibtay Google Calendar Android kaaga^{(Google Calendar on your Android)} ama qalabkaaga iOS^{(on your iOS device)} . 

Fur abka, ka dooro hamburger “menu” ee dhanka bidix ee sare, oo dooro Settings .

In the settings menu, taabo Guud^(General) .

Liiska guud, dooro karti Ogeysiinta qalabkan^{(Notify on this device)} , ka dibna taabo ogeysiisyada jadwalka taariikhda^{(Calendar notifications)} .

Liiska Ogeysiinta^{(Notification)} , ku hagaaji dejinta soo socota:

• Muuji ogaysiisyada^{(Show notifications)} : Waa la dajiyay
• Digniin^(Alert) : la doortay
• U muuji sidii pop-up^{(Show as pop-up)} : Waa la dajiyay
• Cod^(Sound) : Dooro dhawaaq kasta oo digniin ah oo aad doorbidayso
• Iska daa ha qasin^{(Ignore Do not disturb)} : Ku hagaaji haddii aad rabto ogeysiisyada xitaa iyada oo aan waxba qabad lahayn.

Marka aad dhammayso, ma heli doontid xusuusin aad ku samayso caadooyinkaaga wanaagsan haddii aad ku shaqaynayso kombayutarkaaga ama aad sidato telefoonkaaga. Maadaama dadka intooda badan ay u isticmaalaan taleefankooda sida saacada alaarmiga, telifoonku waa hab fiican oo lagu helo xasuusinta caadada subaxda sidoo kale.

4. Ka dhig mid soo jiidasho^(Attractive) leh oo ku qanacsan Apps

Waxa ugu dambeeya ee aad u baahan doonto si aad u hubiso in lagugu dhiiri galiyay inaad samaysid caadooyinkan waa inaad ka dhigto mid soo jiidasho leh oo lagu qanco inaad dhegaysato xasuusinta Google Calendar halkii aad iska indho tiri lahayd.

Si aad uga dhigto mid soo jiidasho leh, waa inaad raacdaa caado aad ku leedahay^(have) dhacdo caado aad jeceshahay^(love) inaad samayso.

Tusaale ahaan, waxaan rabaa in aan garaaco qolka jimicsiga dhowr maalmood inta lagu jiro usbuuca. Waxaan kaloo rabaa inaan waqti la qaato xaaskeyga. Waxaan jecelnahay daawashada filimada Netflix si wadajir ah, markaa waxaan isku dhejiyaa hawshaas ka dib dhacdada jimicsiga. Maalinta xigta, waxaanu dalbanaa cunto Doordash caafimaad leh ka dib qolka jimicsiga sida abaal-marin hal mar todobaadkiiba si guul leh u shaqeeya usbuuca.

Sida cad, ma rabto inaad abuurto caadooyin soo jiidasho leh oo xun - sida sigaar cabista ama khamriga - abaal-marin ahaan. Laakin adoo raacaya caadooyinka adag ee wanaagsan oo leh caadooyin wanaagsan oo madadaalo leh, waxaad samaynaysaa caadooyinkaas adag kuwa soo jiidasho leh. Waxaad haysataa wax aad ku sugto ka dib!

Si aad caadooyinka dhamaystirka uga dhigto mid qancisa, waa fikrad wanaagsan inaad isticmaasho abka raad-raaca. App-ka raadraaca hadafkaygu waa Timecap , kaas oo diyaar u ah labada Android^{(available for both Android)} ama iPhone^{(for iPhone)} . Kani waa abka lacag-bixinta ah, laakiin waxa jira barnaamijyo kale oo badan oo raadraaca gool-raadinta oo bilaash ah^{(free goal-tracking apps)} .

Waxaa jira cilmi-nafsi badan oo cilmi-nafsi ah oo muujinaya ficilka hubinta caadooyinka la dhammeeyey ee shay sida app-raadiska ah ayaa qancinaya oo nagu dhiirigeliya. Tani waxay si gaar ah run u tahay haddii abka uu abuuro "xiriiro" xilliyo ah oo aad si guul leh u dhammaystirtay caadada marar badan oo isku xigta.

Bilow caadooyinka wanaagsan^{(Start Positive Habits)} oo naftaada horumari^{(Improve Yourself)}

Ha noqon sida dadka kale oo ka tanaasul dhammaan go'aamada sanadka cusub marka la gaaro toddobaadka saddexaad ee Janaayo^(January) . Markaad si dheeraad ah uga fikirto caadooyinka aad rabto inaad dhisto, oo aad isticmaasho aaladaha sida Google Calendar iyo apps raadinta, waxaad abuuri doontaa nidaam kugu ilaalin doona gaaritaanka caadooyinkaaga (iyo yoolalkaaga) si joogto ah.

Xusuusnow^(Remember) , guul kasta oo weyn oo nolosha ah waxay ka timaaddaa horumar aad u yar, oo korodhay waqti ka dib. Markaa dhis nidaamkaaga, oo bilow samaynta hagaajintaas.

How to Use Google Calendar Notifications to Support Atomic Habits

The book Atomic Habits, by James Clear, is one of the most popular self-help books on the market today. We won’t dive too deeply into the content of this book, but in this article you’ll learn how to utilize Google Calendar to take action on the key behaviors James highlights in his book.

When you’re done with this article, you’ll have a Google Calendar system that will help you create new habits to hit your life goals, and end bad habits that are holding you back.

What Is Atomic Habits?

In his book Atomic Habits, James Clear dives deeply into the psychology behind why some people are able to make good habits stick, and put bad habits to bed.

The key takeaways from his self-help book are:

• Success in life comes from small, incremental improvements over time, created by good habits.
• Rather than focusing on big-picture goals, focus on developing an effective habits-based system.
• Change habits by analyzing your “ideal” identity, and crafting your habits to support that identity – who you wish to become.

The most important takeaway of this book is the Four Laws of Behavior Change.

1. Make it obvious: Write down your existing habits, including the bad ones you want to get rid of, and the new ones you want to create.
2. Make it attractive: Pair a habit that you enjoy doing after a habit you need to do but may not enjoy quite as much.
3. Make it easy: Set up your environment so that things like making a healthy breakfast are very easy to do in the morning, and include reminders that’ll trigger that habit.
4. Make it satisfying: Track your habit by checking it off on a calendar or whiteboard whenever you complete it that day.

According to Clear, your environment is the key element that fosters change. If you use Google Calendar every day anyway, you can tailor it in a way that supports your efforts toward behavior change.

1. Get Your Habits Ready for Google Calendar

If you haven’t read this book yet (but you should!) I will walk you through quick steps to collect your habits in preparation for loading them into Google Calendar. 

The idea is that you need to work your way from your “identity” list to the actual habits and their frequency. This is the “make it obvious” part. A Google Sheets spreadsheet is the perfect tool to use for this.

Create three columns called Identity, Habits, and Frequency.

Fill out the spreadsheet using the simple examples above as a guide. The identity column should be personal identity statements that form the core positive beliefs you have about who you are as a person. 

The Habits column lists daily habits that support those positive identities. And finally, the Frequency column will detail how often you plan to practice those positive habits.

Note: This process will not cover stopping bad habits, because Google Calendar is primarily the tool you’ll use to encourage and initiate good habits. Read Atomic Habits if you’re interested in learning how to stop bad habits as well.  

2. Schedule Habits as Google Calendar Events

With your list in one hand, log in to Google Calendar (at calendar.google.com) with your Google account and starting with the day of this week that you want to start the habit, create a new event. This will achieve the “make it easy” part of habit planning.

Default reminders aren’t enabled in Google Calendar, so you’ll need to customize these event details to work for your habits.

For example, if I want to do three 60 second planks every day, I’ll try doing them first thing in the morning before I get ready for work. This means I need a day event notification at 6:30 for that habit.

To ensure you’re reminded to do this every day, set the dropdown recurring frequency (set to “Do not repeat” by default) to the frequency you want to do that habit. 

In this case, I want to do this every day before getting ready for work, so the right frequency for that is to set the dropdown to Every weekday.

Choose the right frequency for your own habit.

Next, you’ll want to receive a reminder when the time comes. Default notifications have a snooze delay added to them. To fix this, click Add notification and set the snooze to 0 minutes before the event.

Work through each of the habits you want to make sure you’re doing each week or month, on the frequency that you’ve defined. 

For example, once I’m done setting up my morning habit routine in Google Calendar, the morning schedule looks like this:

Each of these habits includes the automatic recurring setting and a notification configured for that time in the morning.

3. Set Up Clear Notifications You Can’t Miss

The great thing about Google Calendar is that you can make sure notifications occur wherever you are, whether that’s working on your desktop or laptop, or when you’re away from the computer and carrying your phone.

To ensure you get a pop-up on your computer, log in to Google Calendar and select the gear icon to open Google Calendar settings.

Select Notification settings from the left pane, and on the right adjust the following settings:

• Notifications: Desktop notifications
• Show snoozed notifications: 0 minutes before event
• Play notification sounds: Enabled
• Notify me only if I have responded “Yes” or “Maybe”: Disabled.

Desktop pop-up notifications are better here, since otherwise push notifications will go to Gmail. With email notifications, you’re more likely not to see them the moment you need to do the habit. 

Next, you’ll want to set up the Google Calendar app on your mobile device to receive event notifications as well. Make sure you’ve installed Google Calendar on your Android or on your iOS device. 

Launch the app, select the hamburger “menu” icon at the upper left, and select Settings.

In the settings menu, tap General.

In the General menu, select enable Notify on this device, and then tap Calendar notifications.

In the Notification menu, adjust the following settings:

• Show notifications: Enabled
• Alert: Selected
• Show as pop-up: Enabled
• Sound: Choose any alert sound you prefer
• Ignore Do not disturb: Adjust to whether you’d like notifications even with Do not disturb enabled.

Once you’re done, you’ll not receive reminders to do your positive habits whether you’re working on your computer or just carrying your phone. Since most people use their phone as their alarm clock, the phone is a great way to receive morning habit reminders as well.

4. Make It Attractive and Satisfying With Apps

The last thing you’ll need to ensure you’re driven to keep doing these habits is to make it attractive and satisfying to listen to your Google Calendar reminders rather than ignoring them.

To make it attractive, you should follow a habit you have to do with an event for a habit that you love to do.

For example, I want to hit the gym a couple of days during the week. I also want to spend time with my wife. We love watching Netflix movies together, so I pair that activity after the gym event. The next day, we order a healthy Doordash meal after the gym as a once-per-week reward for successfully working out that week.

Obviously, you don’t want to create attractive habits that are bad – like smoking or drinking alcohol – as a reward. But by following tough good habits with fun good habits, you’re making those more difficult habits more attractive. You have something to look forward to afterward!

To make finishing habits satisfying, it’s a good idea to use a goal-tracking app. My goal tracking app of choice is Timecap, which is available for both Android or for iPhone. This is a paid app, but there are plenty of other free goal-tracking apps out there.

There is a lot of psychological research that shows the action of checking off completed habits in something like a goal-tracking app satisfies and motivates us. This is especially true if the app creates “streaks” of periods where you’ve successfully completed the habit many times in a row.

Start Positive Habits and Improve Yourself

Don’t be like everyone else and give up all of your New Year’s resolutions by the third week of January. By giving more thought to which habits you want to establish, and using tools like Google Calendar and goal tracking apps, you’ll create a system that will keep you achieving your habits (and your goals) on a consistent basis.

Remember, every big accomplishment in life comes from very small, incremental improvements over time. So establish your system, and start making those improvements.

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