Avi Jit's Key Ideas from Atomic Habits
by James Clear

(1) Make it Obvious

(2) Make it Attractive

(3) Make it Easy

(4) Make it Satisfying

• Habit Stacking: Use existing habits as cues for new ones. Example: "After I brush my teeth, I will meditate for 1 minute."

• Environment Design: Arrange your surroundings to make Cues for good habits more visible. Example: Keep healthy snacks visible and junk food out of sight.

• Temptation Bundling: Pair an action you want to do with an action you need to do. Example: Enjoy your coffee only after completing your run.

• Join a Culture: Where your desired behavior is the normal behavior. Example: If you want to be more productive, join a community of like-minded professionals.

• Two-Minute Rule: Start new habits by making them take less than two minutes to complete. Example: “Read a book” becomes “Read one page.”

• Reduce Friction: Make the desired behavior as easy as possible, by removing barriers. Example: If you want to exercise in the morning, lay out your workout clothes the night before.

• Immediate Rewards: Give yourself a small reward after completing your habit.

• Habit Tracker: Keep a visual record of your habits.

● Invert the Four Laws:

1. Make the Cue Invisible.

2. Make the Craving Unattractive.

3. Make the Response Difficult.

4. Make the Reward Unsatisfying.

● Identity Change: Your habits shape your identity, and vice versa. Focus on who you want to become, not just what you want to achieve.

● Plateau of Latent Potential: Habits often don't show results immediately; Patience is key as small changes build up over time.

● Goldilocks Rule: Humans experience peak motivation when working on tasks of the right size: neither too easy nor too hard.

• Start small: Focus on tiny, consistent improvements.

• System Over Goals: Focus on the system rather than just setting goals. Systems lead to continuous improvement.

• Daily Reset: If you miss a habit, reset and continue. Consistency over perfection.

• Be patient: Results take time, but small changes add up.

• Design your environment: Make good habits easy and bad habits hard.