Lukas Hoi's Key Ideas from Atomic Habits
by James Clear

1. Cue: A trigger that gets you to act
2. Craving: a desire you want to fulfill
3. Action: the action of the habit itself
4. Reward: the positive feeling you get from completing the habit

Alter your environment to make good habits easy and bad habits hard: put your running shoes right next to the bed for example. Also have a detailed plan of action called an implementation intention. 

Link an important but unappealing behavior to something you enjoy doing: like listening to your favorite music while doing your chores. This will release dopamine in the brain and you will actually enjoy the new behavior. 

• reduce friction for good habits (e.g.: keep that plate of fresh fruit right in the middle of the desk)
• build up friction for bad habits (e.g.: unplugg your TV and put the batteries out of the remote when you want to reduce your TV-time)
• Break each new habit down into something you can do in 2 minutes: read one paragraph or do 5 push-ups. 

Attach some form of immediate gratification to habits with a deleayed return to make them satisfying. 

You could put 5$ into your piggy bank for each day not smoked. 

• Track your habits (paper or app)
• Form a habit contract with someone you respect