-When starting a new habit, scale it down to a two-minute version to reduce the amount of friction required to do it.

-"Read before bed each night" becomes "Read one page"

- "study for class" becomes " open my notes/ open up studying page"

-make your habit as easy to start as possible

-Once you've started doing the right thing, it is much easier to keep doing it

-Resisting temptations often does not feel enjoyable because in essence all you doing is nothing.

-Instead, make avoidance visible. Reward yourself for making the right decision. 

-Open a savings account and label it for something you want- maybe "Leather Jacket". Every time you pass on a purchase, put the same amount of money in the account.

-The immediate reward of seeing yourself save money toward the jacket feels a lot better than being deprived. You are making it satisfying to do nothing.

To change behavior 4 questions must be asked.

-How can i make it obvious?

-How can I make it attractive?

-How can I make it easy?

-How can I make it satisfying?

-Pair a habit you need to do with habit you should do

-Pair a habit you want to do with a habit you should do

-Reduce friction for behaviors you want to do, and increase friction for behaviors you want to avoid