9. The Crowd is Important.

Keystone habits are usually small and result in a “win” for you, which snowballs into greater habit formation and control. 

👉As an example, dieters who keep a food journal are more successful at losing weight.

5 main categories of cues:

- location

- time

- emotional state

- other people

- action immediately preceding the cue

👉Recognizing what cues you currently have in your life and how to seek out or avoid them is critical.

The truth is that most of what we do is at least partially automated. 

👉Hijacking this tendency of our brain to set certain activities on the back burner can help us form healthy habits that we don’t even need to think about.

✅One trick that might work for you when it comes to breaking bad habits is to not ignore or resist a craving a bad habit cue, but to instead change it.

You must get into the habit (pun intended) of taking responsibility for your bad actions. 

🚫Don’t say it isn’t your fault; lean into the difficulty and face the challenge head-on.

The book makes it clear that there’s no single way to achieve good habits and quit bad habits. 

✅The book focuses on providing you with a framework necessary to recognize the habits you have and learn how to create helpful habits.

1. The Habit Loop

Put simply, the habit loop is composed of cues, routines, and rewards.

✅Train yourself to notice particular cues, which then trigger routines and bring you rewards.

✅A craving, defined by this book, is the anticipation of reward. 

It’s important to be aware of any cravings you have in your life as they can hijack or start a habit loop early, making it more difficult to quit bad habits.