“The 1st Law of Behavior Change is make it obvious.”

One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking. The two most common cues are time and location. Creating an implement...

The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game. True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refinement and continuous improvement.

Habits are the c...

The upside of habits is that we can do things without thinking. The downside is that we stop paying attention to little errors.

"Habits + Deliberate Practice = Mastery”

Reflection and review is a process that allows you to remain conscious of your performance over time. The tighter we...

The Goldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities.

The greatest threat to success is not failure but boredom.

As habits become routine, they become less interesting and less satisfying. We get...

Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. You get what you repeat.

If you find yourself struggling to ...

4 simple steps:

1. How can I make it obvious?

2. How can I make it attractive?

3. How can I make it easy?

4. How can I make it satisfying?

The ultimate purpose of habits is to solve the problems of life with as little energy and effort as possible. A habit is a behav...

The 2nd Law of Behavior Change is make it attractive. The more attractive an opportunity is, the more likely it is to become habit-forming. Habits are a dopamine-driven feedback loop. When dopamine rises, so does our motivation to act. It is the anticipation of a reward—not the fulfillment of it—...

The inversion of the 4th Law of Behavior Change is make it unsatisfying. We are less likely to repeat a bad habit if it is painful or unsatisfying. An accountability partner can create an immediate cost to inaction. We care deeply about what others think of us, and we do not want others to have a...

What about environment?Environment is the invisible hand that shapes human behavior. Small changes in context can lead to large changes in behavior over time. Every habit is initiated by a cue. We are more likely to notice cues that stand out. Make the cues of good habits obviou...

We tend to imitate the habits of three social groups: the close (family and friends), the many (the tribe), and the powerful (those with status and prestige).

One of the most effective things you can do to build better habits is to join a culture wh...

Decisive moments set the options available to your future self. A habit must be established before it can be improved.

Habits can be completed in a few seconds but continue to impact your behavior for minutes or hours afterward.

Many habits occur at decisive moments—choices that are l...

The inversion of the 3rd Law of Behavior Change is make it difficult. A commitment device is a choice you make in the present that locks in better behavior in the future. The ultimate way to lock in future behavior is to automate your habits. Onetime choices—like buying a better mattress or enrol...

The inversion of the 2nd Law of Behavior Change is make it unattractive. Your habits are modern-day solutions to ancient desires. The cause of your habits is actually the prediction that precedes them. The prediction leads to a feeling. Highlight the benefits of avoiding a bad habit to make it se...

The inversion of the 1st Law of Behavior Change is make it invisible. Once a habit is formed, it is unlikely to be forgotten. People with high self-control tend to spend less time in tempting situations. It’s easier to avoid temptation than resist it. One of the most practical ways to eliminate a...

Named after the economist Charles Goodhart, Goodhart’s Law states, ‘When a measure becomes a target, it ceases to be a good measure. One of the most satisfying feelings is the feeling of making progress. A habit tracker is a simple way to measure whether you did a habit—like marking an X on a cal...

If you’re having trouble determining how to rate a particular habit, ask yourself: ‘Does this behavior help me become the type of person I wish to be? Does this habit cast a vote for or against my desired identity?

With enough practice, your brain will pick up on the cues that predict certa...

The secret to maximizing your odds of success is to choose the right field of competition. Pick the right habit and progress is easy. Pick the wrong habit and life is a struggle. Genes cannot be easily changed, which means they provide a powerful advantage in favorable circumstances and a serious...

The 4th Law of Behavior Change is make it satisfying. We are more likely to repeat a behavior when the experience is satisfying. The human brain evolved to prioritize immediate rewards over delayed rewards. The Cardinal Rule of Behavior Change: What is immediately rewarded is repeated. What is im...

Changing our habits is challenging for two reasons: (1) we try to change the wrong thing and (2) we try to change our habits in the wrong way.

There are three layers of behavior change:

1. Change in your outcomes.

2. Change in your processes.

3. Change in your identity. ...