<ol><li>Make the CUE invisible.</li><li>Make it unattractive (less CRAVING).</li><li>Make your RESPONSE very hard.</li><li>Give yourself a unsatisfying REWARD.</li></ol>

Breaking Bad Habits

The Goldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities.Anyone can work hard when they feel motivated. It’s the ability to keep going when work isn’t exciting that makes the difference. So try to set up the level of your habit in that way so that it matches the Goldilocks Zone. If you can increase the level then just shorten the time, it will also work.

The Goldilocks Rule

"The ultimate form of intrinsic motivation is when a habit becomes a part of our Identity"

<ol><li>Make the CUE visible.</li><li>Make it attractive (more CRAVING).</li><li>Make your RESPONSE easy.</li><li>Give yourself a satisfying REWARD. </li></ol>

Building Good Habits

We tend to imitate the habits of three social groups: the close (family and friends), the many (the tribe), and the powerful (those with status and prestige).An accountability partner can create an immediate cost to inaction. We care deeply about what others think of us, and we do not want others to have a lesser opinion of us.When you know someone is watching, that can be a powerful motivator!

Accountability Partner

"Habits are the compound interest of Self-Improvement."

'People with high self-control tend to spend less time in tempting situations. It’s easier to avoid temptation than resist it.'So make the CUE invisible or remove those things from which you are more distracted.

Secret to Self-Control

The Two-Minute Rule states, ‘When you start a new habit, it should take less than two minutes to do.'The more the beginning of a process will be ritualized, the more likely it becomes that you can slip into the state of deep focus that is required to do great things.So for new habits just try to do it only for minutes but every day. If someday it feels like you can't do that day, then just do it for 2 minutes.

2 Minute Rule

"Identity change is the north star of Habit Change."

"The purpose of setting Goal is to win the game. The purpose of buliding System is to continue playing the game."

"The outcome in your life are the lagging measure of your habits- there are no high performance people just high performance habits"

Getting 1% better every day is for the long run. You will able to see the results after a while. If you wait for a year you will be 37% better than the previous year.Just remember one thing, there will be one time during this long run when you don't be able to see any progress, but then also you have to carry on.

1% Improvement

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.”

Winners and Losers have the same Goal but the difference is in their System. Achieving a goal is a monetary thing and goals also restrict our happiness. Goals are just important for setting up the direction.But System is important for moving along that direction and accomplishing the goal. Set Goals at first, then focus on the system.

Focus on System; not on Goals

Install a new habit after an old habit. Here the old habit will act as the CUE or the trigger for the new habit.When you completed the old habit, you can use that momentum of that habit to start a new habit and that extra momentum will help to overcome the initial friction of a new habit.

Habit Stacking

Any habit can be broken down into a feedback loop that involves four steps: <ol><li>Cue: is that thing (mainly visual) that reminds you about the thing you about to do.</li><li>Craving: Then you wanted (thinking) to do that thing.</li><li>Response: You do that thing.</li><li>Reward: You get a reward after completing that thing.</li></ol>If the cycle is completed successfully then you have created a habit to do that particular thing.

The Habit Loop

To create a new good habit or destroy an old bad one you just need to change your identity to yourself and others.If you want to quit smoking, then whenever anyone offers you a cigarette, say "I'm not a Smoker."If you want to build a good reading habit, tell others that you are a good reader.When you start saying like that your subconscious takes it as an order and tries to act according to that.

Identity Change = Habit Change

'Environment is the invisible hand that shapes human behavior.'Habits become easy to perform when you do that thing in a particular place everyday. Create your environment in such a way that the CUE will be better visible to you. Gradually, the habits become associated not with a single trigger but with the entire context surrounding the behavior. The context becomes the cue. And also it is easier to build new habits in a new environment because you are not fighting against old cues.

Rearrange the Environment

A habit tracker is a simple way to measure whether you did a habit—like marking an X on a calendar or use any app for that.Habit trackers and other visual measurements can make your habits satisfying by providing clear evidence of your progress.“Never miss twice. If you miss one day, try to get back on track as quickly as possible.”

Habit Tracking

James Clear presents strategies to form good habits, break bad ones, and master the tiny behaviors that help lead to an improved life.

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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

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System>Goals

True long-term thinking is goal-less thinking