If you can do an action in two minutes or less, tackle it at the moment — and don’t delay. The rule was created by David Allen in Getting Things Done & James Clear recommends it for habit building as well: When you start a new habit it should take less than two minutes to do.Any habit can be scaled down into a 2-minute version:<ul><li>Read before bed each night becomes read one page;</li><li>30 minutes of exercise becomes take out my yoga mat;</li><li>Fold the laundry becomes fold one pair of socks;</li></ul>

The 2-Minute Rule

Habits exist in order to help us do repetitive things automatically.PROBLEM PHASE:1 - Cue: the cue triggers the brain to a certain behavior, like you walk into dark room.2 - Craving: this is the motivation behind the habit, like you want to be able to seeSOLUTION PHASE:3 - Response: this is the action to perform, like you flip the light switch.4 - Reward: it has two purposes - to satisfy us and to teach us, like you satisfy your craving to see.

The 4 Steps of Habit Change

Good Habits have certain characteristics: <ul><li>Obvious: Put your gym bag by the door so you see it first thing in the morning.</li><li>Attractive: Listen to your favorite music while you work out.</li><li>Easy: Start your day with a 10-minute walk.</li><li>Satisfying: Write down your progress in a habit tracker.</li></ul>Bad Habits can be broken down by making them:<ul><li>Invisible: Hide your cigarettes so you don't see them every time.</li><li>Unattractive: Think about how bad your breath smells after you smoking.</li><li>Difficult: Set a goal to work for 25 minutes, even if you don't feel like it.</li><li>Unsatisfying: Remember how bad slacking off feels.</li></ul>

Good & Bad Habits

Your actions define who you are. Our habits are a reflection of our identity. The more we repeat a behavior, the more we reinforce the identity associated with that behavior.For example: if you make your bed every day, you are reinforcing the identity of someone who is organized and tidy. If you exercise regularly, you are reinforcing the identity of someone who is fit and healthy.James Clear argues that the best way to change our identity is to focus on changing our habits. By starting with small, easy habits, we can gradually build up a new identity that is more aligned with our goals.

Habits Shape Your Identity

“If you can get 1 % better each day you will end up 37 times better by the time you’re done. If you get worst 1% every single day end up reaching nearly 0"

It's easy to get discouraged when you're trying to change your habits, especially if you don't see results immediately. But if you keep taking small steps forward, even if they're not huge, you'll eventually reach your goals.For example: if you're trying to lose weight, you might be tempted to skip a workout or eat a unhealthy meal. But if you do that, you'll be setting yourself back. It's better to make small, healthy choices that will help you reach your goals in the long run.

Walk Slowly, But Never Backward

We will instinctively choose the path that requires least amount of work. This is a universal law that has huge implications in habit formation: <ul><li>Create an environment where doing the right thing is as easy as possible.</li><li>Reduce the friction associated with good behaviors. When friction is low, habits are easy.</li><li>Increase the friction associated with bad behaviors. When friction is high, habits are difficult.</li></ul>

The Law Of Least Effort

“A habit needs to be enjoyable for it to last.”What is instantly rewarded is done again. what instantly punished is ditched.To get a habit to stick You need to feel instantly successful, even if in a small way.

Bad habits are not easy to break, especially if you find them satisfying. But it is possible. Read here how.

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How To Break Bad Habits

The #1 New York Times bestseller. Over 3 million copies sold! Tiny Changes, Remarkable Results No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results. If you're having trouble changing your habits, the problem isn't you. The problem is your system. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you'll get a proven system that can take you to new heights. Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field. Learn how to: • make time for new habits (even when life gets crazy); • overcome a lack of motivation and willpower; • design your environment to make success easier; • get back on track when you fall off course; ...and much more. Atomic Habits will reshape the way you think about progress and success, and give you the tools and strategies you need to transform your habits--whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, or achieve any other goal.

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The #1 New York Times bestseller. Over 10 million copies sold! Tiny Changes, Remarkable Results No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results. If you're having trouble changing your habits, the problem isn't you. The problem is your system. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you'll get a proven system that can take you to new heights. Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field. Learn how to: <ul><li>make time for new habits (even when life gets crazy);</li></ul><ul><li>overcome a lack of motivation and willpower;</li></ul><ul><li>design your environment to make success easier;</li></ul><ul><li>get back on track when you fall off course;</li></ul>...and much more. Atomic Habits will reshape the way you think about progress and success, and give you the tools and strategies you need to transform your habits--whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, or achieve any other goal.

James Clear is the author of "Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones" He writes about habits, decision-making, and continuous improvement at jamesclear.com. His website receives millions of visitors each month and hundreds of thousands subscribe to his popular email newsletter.His work has appeared in the New York Times, Entrepreneur, Time, and on CBS This Morning. He is a regular speaker at Fortune 500 companies and his work is used by teams in the NFL, NBA, and MLB. Learn more at jamesclear.com

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