Good Habits have certain characteristics: 

• Obvious: Put your gym bag by the door so you see it first thing in the morning.
• Attractive: Listen to your favorite music while you work out.
• Easy: Start your day with a 10-minute walk.
• Satisfying: Write down your progress in a habit tracker.

Bad Habits can be broken down by making them:

• Invisible: Hide your cigarettes so you don't see them every time.
• Unattractive: Think about how bad your breath smells after you smoking.
• Difficult: Set a goal to work for 25 minutes, even if you don't feel like it.
• Unsatisfying: Remember how bad slacking off feels.

It's easy to get discouraged when you're trying to change your habits, especially if you don't see results immediately. But if you keep taking small steps forward, even if they're not huge, you'll eventually reach your goals.

For example: if you're trying to lose weight, you might be tempted to skip a workout or eat a unhealthy meal. But if you do that, you'll be setting yourself back. It's better to make small, healthy choices that will help you reach your goals in the long run.

If you can do an action in two minutes or less, tackle it at the moment — and don’t delay. 

The rule was created by David Allen in Getting Things Done & James Clear recommends it for habit building as well: When you start a new habit it should take less than two minutes to do.

Any habit can be scaled down into a 2-minute version:

• Read before bed each night becomes read one page;
• 30 minutes of exercise becomes take out my yoga mat;
• Fold the laundry becomes fold one pair of socks;

We will instinctively choose the path that requires least amount of work. This is a universal law that has huge implications in habit formation: 

• Create an environment where doing the right thing is as easy as possible.
• Reduce the friction associated with good behaviors. When friction is low, habits are easy.
• Increase the friction associated with bad behaviors. When friction is high, habits are difficult.