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

-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

-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

-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"

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Books

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