To change behavior 4 questions must be asked.-How can i make it obvious?-How can I make it attractive?-How can I make it easy?-How can I make it satisfying?

Behavior Change

-Resisting temptations often does not feel enjoyable because in essence all you doing is nothing.-Instead, make avoidance visible. Reward yourself for making the right decision. -Open a savings account and label it for something you want- maybe "Leather Jacket". Every time you pass on a purchase, put the same amount of money in the account.-The immediate reward of seeing yourself save money toward the jacket feels a lot better than being deprived. You are making it satisfying to do nothing.

Using immediate avoidance to prevent bad habits

-Pair a habit you need to do with habit you should do-Pair a habit you want to do with a habit you should do-Reduce friction for behaviors you want to do, and increase friction for behaviors you want to avoid

Anchoring Good Behavior

-Oswald Nuckols understood the power of priming his environment. -He had a strategy called resetting the room, where after finishing an activity he put everything back to where it was meant to be.-by depriming the environment, you can prevent negative behaviours. An example includes leaving your phone in a different room to prevent you from using it

"Resetting the room"

-When starting a new habit, scale it down to a two-minute version to reduce the amount of friction required to do it.-"Read before bed each night" becomes "Read one page"- "study for class" becomes " open my notes/ open up studying page"-make your habit as easy to start as possible-Once you've started doing the right thing, it is much easier to keep doing it

The 2 minute rule

-visual cues are the greatest catalyst of our behavior-a small change in what your see can lead to a big shift in what you do-i must alter the spaces where i live and work to increase my exposure to positive cues and reduce exposure to negative cues-be a designer of my world instead of a consumer of it

Environment, and Suggestion Impulse Buying

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Personal Development

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Books

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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