Mirza Polat's Key Ideas from Atomic Habits
by James Clear

Every habit consists of four parts:

1. The cue (what triggers your desire to do something)
2. The craving (the desire for an action)
3. The response (the action)
4. The reward (the satisfaction you get from doing it)

To successfully build a good habit you need to use the four laws of habit building:

1. Make it obvious (Don't give your head time to reconsider. Make it obvious for yourself that the action is the right thing to do)
2. Make it attractive (Make ot clear for yourself why you want to do it. Understanding makes it far more attractive)
3. Make it easy (Just make it as easy as you can. Break your habit down in little and easy parts)
4. Make it satisfying (Give yourself a reward when you've done it)

Not sure what habits to change? Use a Habit Scoreboard.

Simply note down every action you take during the day. At the end of the day look through all your habits and assess whether you want to keep them in your life or of you want to do something else instead.

According to the four laws of habit building you can do the exact opposite to break a bad habit. This results in the four laws of breaking a habit:

1. Make it invisible
2. Make it unattractive
3. Make it difficult
4. Make it less rewarding

An implication-intention is a phrase that determines exactly what you want to do.F or example:

"I am going brush my teeth in the bathroom after taking a shower."

This helps you to make it clear to yourself what exactly you want to do.

Habit stacking means that you take a habit you already have (like eating breakfast) and stack another habit on top of it. This may look like:

"I am going to read one chapter of my new book after eating breakfast"

If something seems hard and unappealing to do, try setting a timer for two minutes and just do it for two minutes.

If you still don't want to do it after two minutes, stop. If you want to continue, go on!

That helps to to get started with your tasks and also to make a habit out of it.

Sometimes you simply can not do yout habit. Maybe you're sick or just not have time on that day. If so, never miss twice.

We don't want other people to think that we failed. This technique works very well if you have friends who can check your progress.

Tell a friend that you want to build a habit. That friend then asks you

Goldlock's Rule says that a habit should not be too easy, because otherwise you get bored, and not too hard, because then you get frustrated.

The trick is to hit the middle. This center is called Goldlock's Zone.

Your progress is not linear. But people often expect it to be. If you expect progress that comes instantly, you will be disappointed.

But if you manage to stay motivated and get 1% better every day, you will be much better someday than you had expected before. Keep going!