Walk slowly, but never backward

• People often think it's very hard to get hyped about reading one page or meditating for one minute or making one sales call. But the point is not to do one thing. The point is to master the habit of showing up.
• As you master the art of showing up , the first two minutes simply becom...

• 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 calendar.
• Missing once is an accident. Missing twice is the start of a new habit.
• Anyone can have a bad p...

• Pick the right habit and progress is easy. Pick the wrong habit and life is a struggle.
• Boiling water will soften a potato but harden an egg. You can’t control whether you’re a potato or an egg, but you can decide to play a game where it’s better to be hard or soft. 
• Habits a...

• 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 bad habit is to reduce exposure to the cue that causes it.
• Self-control is a short-term strategy, not...

Join a culture where your desired behavior is the normal behavior. New habits seem achievable when you see others doing the same every day.

The more you ritualize the beginning of a process, the more likely it becomes that you can slip into the state of deep focus that is required to do great things

• The secret to getting results that last is to never stop making improvements. It’s remarkable what you can build if you just don’t stop. It’s remarkable the body you can build if you don’t stop training.
• Small habits don’t add up. They compound.
• That’s the power of atomic hab...

• The holy grail of habit change is not a single 1 percent improvement, but a thousand of them. It’s a bunch of atomic habits stacking up, each one a fundamental unit of the overall system.
•  One positive change like meditating for one minute or reading one page each day is unlikely to ...

Temptation bundling is one way to make your habits more attractive. The strategy is to pair an action you want to do with an action you need to do.

• Sometimes success is less about making good habits easy and more about making that habits hard.
• Using technology to automate your habits is the most reliable and effective way to guarantee the right behaviour.

What is rewarded is repeated. What is punished is avoided.

• Overeating is harmful in the long run but appetizing in the moment.
• Sex - safe or not - provides pleasure right away. Disease and infection won't show up for days or weeks, even years.
• Without bad habi...

• Everything is impermanent. Life is constantly changing, so you need to periodically check in to see if your old habits and beliefs are still serving you.
• A lack of self-awareness is poison. Reflection and review is the antidote.
• Reflection and review is a process that allows ...

• The Goldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities.
• As habits become routine, they become less interesting and less satisfying. We get bored.
• Anyone can work hard when they feel motivat...

If a behavior can get us approval, respect, and praise, we find it attractive.

When changing your habits means challenging the tribe, change is unattractive. When changing your habits means fitting in with the tribe, change is very attractive .