kerin kenang's Key Ideas from Atomic Habits
by James Clear

If you want to increase chance of behavior changes, you need to make it interesting. The purpose is to learn how to make the habits irresistible by connecting the habits that you want to build with your current habits. The formula is:

• After I [current habits], I will [habit you need]

Or

• After I [habit you need] I will [current habit]

For example:

If you want to watch youtube video but you need to call your parent.

1. After I watch this video, I will call my parent; or
2. After I call call my parent, I will watch this video

Human behavior follows the law of "as little effort as possible". We naturally more likely to choose option that demands least amount of work. To build habits we need to decrease the obstacle that related to good habit. The less obstacle, the easier you build your habit.

For example:

If you want to eat healthier, prepare your fruits on the weekend, put it in the container and place it on your kitchen counter where it is accessible for you to grab some fruit.

We more likely to repeat our behavior if it satisfying. Human brain develop to prioritize immediate reward than delayed reward. Therefore, if you want your habit stick, you need to feel the immediate success, even if it's a small success.

For example:

If you succeed exercising 5 times a week, the reward you give is a massage that is considered luxurious and beneficial for body care.