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How to Make Your Future Habits Easy

https://jamesclear.com/reset-the-room

jamesclear.com

How to Make Your Future Habits Easy
This article is an excerpt from Atomic Habits, my New York Times bestselling book. While researching Atomic Habits, I came across a story that immediately struck me with its simplicity and power. It was the story of Oswald Nuckols, an IT developer from Natchez, Mississippi, and his simple strategy for making future habits easy.

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Priming the Environment

Priming the Environment
Whenever you organize a space for its intended purpose, you are priming it to make the next action easy. This is one of the most practical and simple ways to improve your habits.

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Ideas to prime your environment

Ideas to prime your environment
  • To draw more: Put your pencils, pens, notebooks, and drawing tools on top of your desk, within easy reach.
  • To exercise more: Set out your workout clothes, shoes, gym bag, and water bottle ahead of time.
  • To improve your diet: Chop up a ton of fruits and vegetables on weekends and pack them in containers, so you have easy access to healthy, ready-to-eat options during the week.

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Make bad behaviors difficult

Make bad behaviors difficult

If you watch too much television, unplug it after each use. Only plug it back in if you can say out loud the name of the show you want to watch. (Which prevents you from turning on Netflix and “just finding something” to watch.) This setup creates just enough friction to prevent mindless viewing.

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The Habits Scorecard: Use This Simple Exercise to Discover Which Habits You Should Change

The Habits Scorecard: Use This Simple Exercise to Discover Which Habits You Should Change

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This article is an excerpt from Atomic Habits, my New York Times bestselling book. The Japanese railway system is regarded as one of the best in the world. If you ever find yourself riding a train in Tokyo, you'll notice that the conductors have a peculiar habit.

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Key Ideas

Pointing and calling our habits

Pointing-and-calling is so effective because it raises the level of awareness from a nonconscious habit to a more conscious level. 

The more automatic a behavior becomes, the less...

The Habits Scorecard

... for discovering which habits to change:

  • Make a list of your daily habits.
  • Decide which is a good habit, a bad habit, or a neutral habit, by how they will benefit you in the long run.
  • There is no need to change anything at first, simply acknowledge what is actually going on.

Change and awareness

Changing a behavior always starts with awareness. 

Focus on recognizing your habits and acknowledge the cues that trigger them, which makes it easier to discover which habits you should change and respond in a way that benefits you

The Ultimate Habit Tracker Guide

The Ultimate Habit Tracker Guide

https://jamesclear.com/habit-tracker

jamesclear.com

This article includes an excerpt from Atomic Habits, my New York Times bestselling book. If you want to stick with a habit for good, one simple and effective thing you can do is keep a habit tracker. Here's why: Elite performers will often measure, quantify, and track their progress in various ways.

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Key Ideas

Habit tracking

Is a simple and effective thing to do if you want to stick with a habit for good. No matter the format (calendar, journal, app), it provides immediate evidence whether you are making progress or...

The power of habit tracking:

  1. It creates a visual cue that can remind you to act.
  2. It is motivating to see the progress you are making. You don't want to break your streak.
  3. It feels satisfying to record your success in the moment.

To make habit tracking easier:

  1. Manual tracking should be limited to your most important habits. 
  2. Record each measurement immediately after the habit occurs. 

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The Habit Loop: 5 Habit Triggers That Make New Behaviors Stick

The Habit Loop: 5 Habit Triggers That Make New Behaviors Stick

https://jamesclear.com/habit-triggers

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In my book New York Times bestselling book Atomic Habits, I explain that the process of building a habit can be divided into four simple steps: cue, craving, response, and reward. The image below shows the habit loop and how these four factors work together to build new habits.

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The Habit Loop

The Habit Loop

The cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and, ultimately, becomes associated with the cue.

Together, these fo...

5 primary ways that a new habit can be triggered

  • Cue 1: Time - Most common way to trigger a new habit
  • Cue 2: Location - Most powerful driver of mindless habits and also the least recognized
  • Cue 3: Preceding Event - Many habits are a response to something else that happens in your life
  • Cue 4: Emotional State - emotional state is a common cue for bad habits
  • Cue 5: Other People - people you surround yourself with can play a role in your habits and behaviors.