2.1: Use temptation bundling. Pair an action you want to do with an action you need to do.2.2: Join a culture where your desired behavior is the normal behavior.2.3: Create a motivation ritual. Do something you enjoy immediately before a difficult habit.The 3rd Law: Make It EasyThe 4th Law: Make It Satisfying

The 2nd Law: Make It Attractive

HOW TO BREAK A BAD HABIT2.Reframe your mind-set. Highlight the benefits of avoiding your bad habits.Inversion of the 3rd Law: Make It DifficultInversion of the 4th Law: Make It Unsatisfying

Inversion of the 2nd Law: Make It Unattractive

The most effective form of learning is practice, not planning."

3.1: Reduce friction. Decrease the number of steps between you and your good habits.3.2: Prime the environment. Prepare your environment to make future actions easier.3.3: Master the decisive moment. Optimize the small choices that deliver outsized impact.3.4: Use the Two-Minute Rule. Downscale your habits until they can be done in two minutes or less.3.5: Automate your habits. Invest in technology and onetime purchases that lock in future behavior.The 4th Law: Make It Satisfying

The 3rd Law: Make It Easy

HOW TO BREAK A BAD HABIT1.5: Reduce exposure. Remove the cues of your bad habits from your environment.Inversion of the 2nd Law: Make It UnattractiveInversion of the 3rd Law: Make It DifficultInversion of the 4th Law: Make It Unsatisfying

Inversion of the 1st Law: Make It Invisi

HOW TO CREATE A GOOD HABITThe 1st Law: Make It Obvious1.1: Fill out the Habits Scorecard. Write down your current habits to become aware of them.1.2: Use implementation intentions: “I will [BEHAVIOR] at [TIME] in [LOCATION].”1.3: Use habit stacking: “After [CURRENT HABIT], I will [NEW HABIT].”1.4: Design your environment. Make the cues of good habits obvious and visible.The 2nd Law: Make It AttractiveThe 3rd Law: Make It EasyThe 4th Law: Make It Satisfying

The 1st Law: Make It Obvious

3.6: Increase friction. Increase the number of steps between you and your bad habits.3.7: Use a commitment device. Restrict your future choices to the ones that benefit you.Inversion of the 4th Law: Make It Unsatisfying

Inversion of the 3rd Law: Make It Difficult

Ronan Byrne, an electrical engineering student in Dublin, Ireland, enjoyed watching Netflix, but he also knew that he should exercise more often than he did. Putting his engineering skills to use, Byrne hacked his stationary bike and connected it to his laptop and television. Then he wrote a computer program that would allow Netflix to run only if he was cycling at a certain speed. If he slowed down for too long, whatever show he was watching would pause until he started pedaling again. He was, in the words of one fan, “eliminating obesity one Netflix binge at a time.”

Temptation Bundelling 😍

Action, on the other hand, is the type of behavior that will deliver an outcome. If I outline twenty ideas for articles I want to write, that’s motion. If I actually sit down and write an article, that’s action. If I search for a better diet plan and read a few books on the topic, that’s motion. If I actually eat a healthy meal, that’s action.

Some Important Ideas 2

"What is immediately rewarded is repeated. What is immediately punished is avoided."

4.1: Use reinforcement. Give yourself an immediate reward when you complete your habit.4.2: Make “doing nothing” enjoyable. When avoiding a bad habit, design a way to see the benefits.4.3: Use a habit tracker. Keep track of your habit streak and “don’t break the chain.”4.4: Never miss twice. When you forget to do a habit, make sure you get back on track immediately.Inversion of the 1st Law: Make It Invisible1.5: Reduce exposure. Remove the cues of your bad habits from your environment.

The 4th Law: Make It Satisfying

Voltaire once wrote, “The best is the enemy of the good.”If you want to master a habit, the key is to start with repetition, not perfection.I refer to this as the difference between being in motion and taking action. The two ideas sound similar, but they’re not the same. When you’re in motion, you’re planning and strategizing and learning. Those are all good things, but they don’t produce a result.

Some Important Ideas And Examples (3rd Law)

First, there is the cue. The cue triggers your brain to initiate a behavior.Cravings are the second step, and they are the motivational force behind every habit.The third step is the response. The response is the actual habit you perform, which can take the form of a thought or an action.The craving is about wanting the reward. The response is about obtaining the reward. We chase rewards because they serve two purposes: (1) they satisfy us and (2) they teach us.

The Four Stages Of Habit Build

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.

motivationandinspiration

Motivation & Inspiration

scienceandnature

Science & Nature

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

JAMES CLEAR

Similar ideas

Walk slowly, but never backward

Practice Is Learning

JAMES CLEAR