Atomic Habits

“Atomic Habits” is a book written by James Clear that provides a comprehensive and practical guide on how to optimize your habits. The book draws on proven behavior change ideas from biology, psychology, and neuroscience and explains them in a way that is easy to understand and apply.

The book delves into the science of habit formation and provides practical strategies for building good habits and breaking bad ones. It is filled with real-life examples, case studies, and actionable advice that can help you transform your life.

One of the key takeaways from the book is that small changes can lead to big results. By focusing on making small improvements every day, you can achieve significant progress over time. The book provides a framework called the Four Laws of Behavior Change that can help you build good habits and break bad ones. The four laws are: Make It Obvious, Make It Attractive, Make It Easy, and Make It Satisfying.

Another important concept in the book is the idea of identity-based habits. According to the author, the most effective way to change your habits is to focus on becoming the type of person who embodies those habits. By changing your identity, you can change your behavior. The book provides practical strategies for building identity-based habits and creating lasting change.

Overall, “Atomic Habits” is an insightful and practical guide that can help you transform your life by optimizing your habits. Whether you’re looking to improve your health, your relationships, or your career, this book provides a roadmap for achieving your goals. It is recommended to anyone who is looking to make positive changes in their life.

Notes

Achieving a Goal Is Only a Momentary Change

The Surprising Power of Atomic Habits -> Forget About Goals, Focus On Systems Instead | S.25

Achieving a goal only changes your life for the moment. That’s the counterintuitive thing about improvement. We think we need to change our results, but the results are not the problem. What we really need to change are the systems that cause those results. When you solve problems at the results level, you only solve them temporarily. In order to improve for good, you need to solve problems at the systems level. Fix the inputs and the outputs will fix themselves.

Goals Restrict Your Happiness

The Surprising Power of Atomic Habits -> Forget About Goals, Focus On Systems Instead | S.26

A systems-first mentality provides the antidote. When you fall in love with the process rather than the product, you don’t have to wait to give yourself permission to be happy. You can be satisfied anytime your system is running. And a system can be successful in many different forms, not just the one you first envision.

Goals Are at Odds with Long-Term Progress

The Surprising Power of Atomic Habits -> Forget About Goals, Focus On Systems Instead | S.27

The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game. True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refinement and continuous improvement. Ultimately, it is your commitment to the process that will determine your progress.

Systems Are Your Backup Plan

The Surprising Power of Atomic Habits -> A System of Atomic Habits | S.27

You don’t rise to the level of your goals. You fall to the level of your systems.

Identity-Based Habits

How Your Habits Shape Your Identity (and Vice Versa) | S.33

The ultimate form of intrinsic motivation is when a habit becomes part of your identity. It’s one thing to say I’m the type of person who wants this. It’s something very different to say I’m the type of person who is this.

Identity Reinforces Habits

How Your Habits Shape Your Identity (and Vice Versa) | S.33

The more pride you have in a particular aspect of your identity, the more motivated you will be to maintain the habits associated with it.

Identity Threatens Change

How Your Habits Shape Your Identity (and Vice Versa) | S.35

Like all aspects of habit formation, this, too, is a double-edged sword. When working for you, identity change can be a powerful force for self-improvement. When working against you, though, identity can be a curse. Once you have adopted an identity, it can be easy to let your allegiance to it impact your ability to change. Many people walk through life in a cognitive slumber, blindly following the norms attached to their identity.

Habits are Solutions to Recurring Problems

How to Build Better Habits in 4 Simple Steps -> Why Your Brain Builds Habits | S.45

This is the feedback loop behind all human behavior: try, fail, learn, try differently. With practice,the useless movements fade away and the useful actions get reinforced. That's a habit forming. Whenever you face a problem repeatedly, your brain begins to automate the process of solving it. Your habits are just a series of automatic solutions that solve the problems and stresses you face regularly. As behavioral scientist Jason Hreha writes, "Habits are, simply, reliable solutions to recurring problems in our environment."

How Habits Work

How to Build Better Habits in 4 Simple Steps -> The Science of How Habits Work | S.47ff.

The process of building a habit can be divided into four simple steps: cue, craving, response, and reward. This four-step pattern is the backbone of every habit, and your brain runs through these steps in the same order each time.

First there is a cue. The cue triggers your brain to initiate a behavior. It is a bit of information that predicts a reward. Your mind is continuously analyzing your internal and external environment for hints of where rewards are located. Because the cue is the first indication that we are close to a reward, it naturally leads to a craving.

Cravings are the second step, and they are the motivational force behind every habit. Without some level of motivation or desire - without craving a change - we have no reason to act. What you crave is not the habit itself but the change in state it delivers. Every craving is linked to a desire to change your internal state. Cravings differ from person to person. In theory, any piece of information could trigger a craving, but in practice, people are not motivated by the same cues. Cues are meaningless until they are interpreted. The thoughts, feelings, and emotions of the observer are what transform a cue into a craving.

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. Whether a response occurs depends on how motivated you are and how much friction is associated with the behavior. If a particular action requires more physical or mental effort than you are willing to expend, then you won't do it. Your response also depends on your ability. If you are not capable of performing a particular habit, then you won't do it.

Finally, the response delivers a reward. Rewards are the end goal of every habit. The cue is about noticing the reward. 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 first purpose of rewards is to satisfy your craving. At least for a moment, rewards deliver contentment and relief from craving. Second, rewards teach us which actions are worth remembering in the future. Your brain is a reward detector. As you go about your life, your sensory nervous system is continuously monitoring which actions satisfy your desires and deliver pleasure. Feelings of pleasure and disappointment are part of the feedback mechanism that helps your brain distinguish useful actions from useless ones. Rewards close the feedback loop and complete the habit cycle.

If a behavior is insufficient in any of the four stages, it will not become a habit. Eliminate the cue and your habit will never start. Reduce the craving and you won't experience enough motivation to act. Make the behavior difficult and you won't be able to do it. And if the reward fails to satisfy your desire, then you'll have no reason to do it again in the future. Without the first three steps, a behavior will not occur. Without all four, a behavior will not be repeated.

In summary, the cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and, ultimately, becomes associated with the cue. Together, these four steps form a neurological feedback loop - cue, craving, response, reward; cue, craving, response, reward - that ultimately allows you to create automatic habits. This cycle is known as the habit loop.

Implementation Intention

The Best Way to Start a New Habit | S.70

An implementation intention is a plan you make beforehand about when and where to act. That is, how you intend to implement a particular habit. The format for creating an implementation intention is: "When situation X arises, I will perform response Y."

Implementation Intention as a Habit Cue

The Best Way to Start a New Habit | S.71

Once an implementation intention has been set, you don't have to wait for inspiration to strike. When the moment of action occurs, there is no need to make a decision. Simply follow your predetermined plan. The simple way to apply this strategy to your habits is to fill out this sentence:

I will [BEHAVIOR] at [TIME] in [LOCATION].

Building Habits with Habit Stacking

The Best Way to Start a New Habit -> Habit Stacking: A Simple Plan to Overhaul Your Habits | S.74

When it comes to building new habits, you can use the connectedness of behavior to your advantage. One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking. Habit stacking is a special form of an implementation intention. Rather than pairing your new habit with a particular time and location, you pair it with a current habit. The habit stacking formula is:

After [CURRENT HABIT], I will [NEW HABIT].

Visual Cues As Catalysts for Behavior

Motivation is Overrated: Environment Often Matters More | S.84

The most powerful of all human sensory abilities is vision. The human body has about eleven million sensory receptors, and roughly ten million of them are dedicated to sight. Some experts estimate that half of the brain’s resources are used on vision. Given that we are more dependent on vision than any other sense, it should come as no surprise that visual cues are the greatest catalyst of our behavior. For this reason, a small change in what you see can lead to a big shift in what you do. You don't have to be the victim of your environment. You can also be the architect of it.

Locations Are Connected To Habits

Motivation is Overrated: Environment Often Matters More -> The Context Is The Cue | S.87

We mentally assign our habits to the locations in which they occur. Each location develops a connection to certain habits and routines. You establish a particular relationship with the objects in each location. Our behavior is not defined by the objects in our environment, but by our relationships with them. Stop thinking about your environment as filled with objects. Start thinking about it as filled with relationships.

New Environments Can Help With Change

Motivation is Overrated: Environment Often Matters More -> The Context Is The Cue | S.88

The power of context also reveals an important strategy: habits can be easier to change in a new environment. It helps to escape the subtle triggers and cues that nudge you toward your current habits. Go to a new place and create a new routine there.

Self-Control Made Easy

The Secret to Self-Control | S.93

People with the best self-control are typically the ones who need to use it the least. It's easier to practice self-restraint when you don't have to use it very often.

Quit Bad Habits by Reducing Exposure to Cues

The Secret to Self-Control | S.94

A reliable approach is to cut bad habits off at the source. One of the most practical ways to eliminate a bad habit is to reduce exposure to the cue that causes it.

Environment Design Instead of Self-Control

The Secret to Self-Control | S.95

Self-control is a short-term strategy, not a long-term one. You may be able to resist temptation once or twice, but it's unlikely you can muster the willpower to override your desires every time. Instead of summoning a new dose of willpower whenever you want to do the right thing, your energy would be better spent optimizing your environment. This is the secret to self-control. Make the cues of your good habits obvious and the cues of your bad habits invisible.

Desire Drives Behavior

How to Make a Habit Irresistible -> The Dopamine-Driven Feedback Loop | S.108

Desire is the engine that drives behavior. Every action is taken because of the anticipation that precedes it. It is the craving that leads to the response.

Early Habits Are Imitated

The Role of Family and Friends in Shaping Your Habits -> The Seductive Pull of Social Norms | S.115

We don't choose our earliest habits, we imitate them.

Habits Are All About Associations

How to Find and Fix the Causes of Your Bad Habits -> Where Cravings Come From | S.128

Your current habits are not necessarily the best way to solve the problems you face; they are just the methods you learned to use. Once you associate a solution with the problem you need to solve, you keep coming back to it. Habits are all about associations. These associations determine whether we predict a habit to be worth repeating or not.

Repetition Over Perfection

Walk Slowly, but Never Backward | S.143

When preparation becomes a from of procrastination, you need to change something. You don't want to merely be planning. You want to be practicing. If you want to master a habit, the key is to start with repetition, not perfection.

Friction Determines Behavior

The Law of Least Effort -> How to Achieve More with Less Effort | S.155

The central idea is to create an environment where doing the right thing is as easy as possible. Much of the battle of building better habits comes down to finding ways to reduce the friction associated with our good habits and increase the friction associated with our bad ones.

Environment Design for Habits

The Law of Least Effort -> Prime the Environment for Future Use | S.158

"How can we design a world where it's easier to do what's right than what's wrong?" This question helps a lot when working on habits.

The Two-Minute Rule

How to Stop Procrastinating by Using the Two-Minute Rule -> The Two-Minute Rule | S.162

Even when you know you should start small, it's easy to start too big. The two-minute rule is a way to counteract this tendency and states: "When you start a new habit, it should take less than two minutes to do."

The idea is to make your habits as easy as possible to start. This is a powerful strategy because once you start doing the right thing, it is much easier to continue doing it. What you want is a "gateway habit" that naturally leads you down a more productive path. You usually figure out the gateway habits that will lead to your desired outcome by mapping out your goals on a scale from "very easy" to "very hard."

People often think it's weird to get hyped about reading one page or meditating for one minute. But the point is not to do one thing. The point is to master the habit of showing up. A habit must be established before it can be improved. If you can't learn the basic skill of showing up, then you have little hope of mastering the finer details. Instead of trying to engineer a perfect habit from the start, do the easy thing on a more consistent basis. You have to standardize before you can optimize.

As you master the art of showing up, the first two minutes simply become a ritual at the beginning of a larger routine. This is not merely a hack to make habits easier but actually the ideal way to master a difficult skill. 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.

How the Brain Prioritizes Rewards

The Cardinal Rule of Behavior Change -> The Mismatch Between Immediate and Delayed Rewards | S.188

Once you understand how the brain prioritizes rewards, the answers become clear: the consequences of bad habits are delayed while the rewards are immediate.

Identity Sustains Habits

The Cardinal Rule of Behavior Change -> How to Turn Instant Gratification to Your Advantage | S.192

The more a habit becomes part of your life, the less you need outside encouragement to follow through. Incentives can start a habit. Identity sustains a habit.

How to Keep Habits On Track

How to Stick with Good Habits Every Day -> How to Keep Habits On Track | S.196ff.

A habit tracker is a simple way to measure whether you did a habit - like marking an X on a calendar. Habit tracker and other visual forms of measurement can make your habits satisfying by providing clear evidence of your progress. "Don't break the chain" is a powerful mantra. Habit tracking is powerful because it leverages multiple laws of behavior change. It simultaneously makes a behavior obvious, attractive, and satisfying.

In summary, habit tracking creates a visual cue that can remind you to act, is inherently motivating because you see the progress you are making and don't want to lose it, and feels satisfying whenever you record another successful instance of your habit. Furthermore, habit tracking provides visual proof that you are casting votes for the type of person you wish to become, which is a delightful form of immediate and intrinsic gratification.

Find Your Game

The Truth About Talent (When Genes Matter and When They Don't) -> How to Find a Game Where the Odds are in Your Favor | S.224

Learning to play game where the odds are in your favor is critical for maintaining motivation and feeling successful. There are a series of questions you can ask yourself to continually narrow in on the habits and areas that will be most satisfying to you:

What feels like fun to me, but work to others? The work tact hurts you less than it hurts others is the work you were made to do.
What makes me lose track of time? Flow is the mental state you enter when you are so focused on the task at hand that the rest of the world fades away.
Where do I get greater returns than the average person? The things you are better at or come to results faster than most people are probably the things you enjoy most.
What comes naturally to me? The things you are naturally good at are the things you will enjoy most.

Chase Your Limits

The Truth About Talent (When Genes Matter and When They Don't) -> How to Get the Most out of Your Genes | S.227

People get so caught up in the fact that they have limits that they rarely exert the effort required to get close to them.

Mastery Requires Practice

The Goldilocks Rule: How to Stay Motivated in Life and Work -> How to Stay Focused When you Get Bored Working on Your Goals | S.234

The really successful people feel the same lack of motivation as everyone else when working/practicing their craft. The difference is that they still find a way to show up despite the feelings of boredom. Mastery requires practice.

Combine Automatic Habits with Deliberate Practice

The Downside of Creating Good Habits | S.240

You can't repeat the same things blindly and expect to become exceptional. Habits are necessary, but not sufficient for mastery. What you need is a combination of automatic habits and deliberate practice.

Decision Journal

The Downside of Creating Good Habits -> How to Review your Habits and Make Adjustments | S.245

"Decision Journal": Record the major decisions that are made each week, why they are made, and what the expected outcome is. The choices are reviewed each month/year to see where one was correct or wrong.

Why Results in How

Little Lessons from the Four Laws | S.260

Cite Friedrich Nietzsche: "He who has a why to live can bear almost any how."

Chapter Summaries

The Surprising Power of Atomic Habits | S.28

Habits are the compound interest of self-improvement. Getting 1 percent better every day counts for a lot in the long-run.
Habits are a double-edged sword. They can work for you or against you, which is why understanding the details is essential.
Small changes often appear to make no difference until you cross a critical threshold. The most powerful outcomes of any compounding process are delayed. You need to be patient.
An atomic habit is a little habit that is part of a larger system. Just as atoms are the building blocks of molecules, atomic habits are the building blocks of remarkable results.
If you want better results, then forget about setting goals. Focus on your system instead.
You do not rise to the level of your goals. You fall to the level of your systems.

How Your Habits Shape Your Identity (and Vice Versa) | S.41

There are three layers of change: outcome change, process change, and identity change.
The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become.
Your identity emerges out of your habits. Every action is a vote for the type of person you wish to become.
Becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade and expand your identity.
The real reason habits matter is not because they can get you better results (although they can do that), but because they can change your beliefs about yourself.

How to Build Better Habits in 4 Simple Steps | S.55

A habit is a behavior that has been repeated enough times to become automatic.
The ultimate purpose of habits is to solve the problems of life with as little energy and effort as possible.
Any habit can be broken down into a feedback loop that involves four steps: cue, craving, response, and reward.
The Four Laws of Behavior Change are a simple set of rules we can use to build better habits. They are (1) make it obvious, (2) make it attractive, (3) make it easy, and (4) make it satisfying.

The Man Who Didn't Look Right | S.66

With enough practice, your brain will pick up on the cues that predict outcomes without consciously thinking about it.
Once our habits become automatic, we stop paying attention to what we are doing.
The process of behavior change always starts with awareness. You need to be aware of your habits before you can change them.
Pointing-and-Calling raises the level of awareness from a non-conscious habit to a more conscious level by verbalizing your actions.
The Habits Scorecards is a simple exercise you can use to become more aware of your behavior.

The Best Way to Start a New Habit | S.79

The 1st Law of Behavior Change is make it obvious.
The two most common cues are time and location.
Creating an implementation intention is a strategy you can use to pair a new habit with a specific time and location.
The implementation intention formula is: "I will [BEHAVIOR] at [TIME] in [LOCATION]."
Habit stacking is a strategy you can use to pair a new habit with a current habit.
The habit stacking formula is: "After [CURRENT HABIT], I will [NEW HABIT]."

Motivation Is Overrated: Environment Often Matters More | S.90

Small changes in context can lead to large changes in behavior over time.
Every habit is initiated by a cue. We are more likely to notice cues that stand out.
Make the cues of good habits obvious in your environment.
Gradually, your habits become associated not with a single trigger but with the entire context surrounding the behavior. The context becomes the cue.
It is easier to build new habits in a new environment because you are not fighting against old cues.

The Secret to Self-Control | S.95

The inversion of the 1st Law of Behavior Change is make it invisible.
Once a habit is formed, it is unlikely to be forgotten.
People with high self-control tend to spend less time in tempting situations. It is 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 a long-term one.

The Secret to Self-Control | S.111

The 2nd Law of Behavior Change is make it attractive.
The more attractive an opportunity is, the more likely it is to become habit-forming.
Habits are a dopamine-driven feedback loop. When dopamine rises, so does our motivation to act.
It is the anticipation of a reward - not the fulfillment of it - that gets us to take action. The greater the anticipation, the greater the dopamine spike.
Temptaion 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.

The Role of Family and Friends in Shaping Your Habits | S.122

The culture we live in determines which behaviors are attractive to us.
We tend to adopt habits that are praised and approved of by our culture because we have a strong desire to fit in and belong to the tribe.
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).
One of the most effective things you can do to build better habits is to join a culture where (1) your desired behavior is the normal behavior and (2) you already have something in common with the group.
The normal behavior of the tribe often overpowers the desired behavior of the individual. Most days, we'd rather be wrong with the crowd than be right by ourselves.
If a behavior can get us approval, respect, and praise, we find it attractive.

How to Find and Fix the Causes of Your Bad Habits | S.133

The inversion of the 2nd Law of Behavior Change is make it unattractive.
Every behavior has a surface level craving and a deeper underlying motive.
Your habits are modern-day solutions to ancient desires.
The cause of your habits is actually the prediction that precedes them. The prediction leads to a feeling.
Highlight the benefits of avoiding a bad habit to make it seem unattractive.
Habits are attractive when we associate them with positive feelings and unattractive when we associate them with negative feelings. Create a motivation ritual by doing something you enjoy immediately before a difficult habit.

Walk Slowly, but Never Backward | S.147

The 3rd Law of Behavior Change is make it easy.
The most effective form of learning is practice, not planning.
Focus on taking action, not being in motion.
Habit formation is the process by which a behavior becomes progressively more automatic through repetition.
The amount of time you have been performing a habit is not as important as the number of times you have performed it.

The Law of Least Effort | S.158

Human behavior follows the Law of Least Effort.# We will naturally gravitate toward the option that requires the least amount of work.
Create an environment where doing the right thing is as easy as possible.
Reduce the friction associated with good behaviors. When friction is low, habits are easy.
Increase the friction associated with bad behaviors. When friction is high, habits are difficult.
Prime your environment to make future actions easier.

How to Stop Procrastinating by Using the Two-Minute Rule | S.167

Habits can be completed in a few seconds but continue to impact your behavior for minutes or hours afterward.
Many habits occur at decisive moments - choices that are like a fork in the road - and either send you in the direction of a productive day or an unproductive one.
The Two-Minute Rule states, "When you start a new habit, it should take less than two minutes to do."
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.
Standardize before you optimize. You can't improve a habit that doesn't exist.

How to Make Good Habits Inevitable and Bad Habits Impossible | S.176

The inversion of the 3rd Law of Behavior Change is make it difficult.
A commitment device is a choice you make in the present that locks in better behavior in the future.
The ultimate way to lock in future behavior is to automate your habits.
Onetime choices - like buying a better mattress or enrolling in an automatic savings plan - are single actions that automate your future habits and deliver increasing returns over time.
Using technology to automate your habits is the most reliable and effective way to guarantee the right behavior.

The Cardinal Rule of Behavior Change | S.193

The 4th Law of Behavior Change is make it satisfying.
We are more likely to repeat a behavior when the experience is satisfying.
The human brain evolved to prioritize immediate rewards over delayed rewards.
The Cardinal Rule of Behavior Change: What is immediately rewarded is repeated. What is immediately punished is avoided.
To get a habit to stick you need to feel immediately successful - even if it's in a small way.
The first three laws of behavior change - make it obvious, make it attractive, and make it easy - increase the odds that a behavior will be performed this time. The fourth law of behavior change - make it satisfying - increases the odds that a behavior will be repeated next time.

How to Stick with Good Habits Every Day | S.204

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.
Habit tracker and other visual forms of measurement can make your habits satisfying by providing clear evidence of your progress.
Don't break the chain. Try to keep your habit streak alive.
Never miss twice. If you miss one day, try to get back on track as quickly as possible.
Just because you can measure something doesn't mean it's the most important thing.

The Truth About Talent (When Genes Matter and When They Don't) | S.227

The secret to maximizing your odds of success is to choose the right field of competition.
Pick the right habit and progress is easy. Pick the wrong habit and life is a struggle.
Genes cannot be easily changed, which means they provide a powerful advantage in favorable circumstances and a serious disadvantage in unfavorable circumstances.
Habits are easier when they align with your natural abilities. Choose the habits that best suit you.
Play a game that favors your strengths. If you can't find a game that favors you, create one.
Genes do not eliminate the need for hard work. They clarify it. They tell us what to work hard on.

The Goldilocks Rule: How to Stay Motivated in Life and Work | S.237

The Goldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities.
The greatest threat to success is not failure but boredom.
As habits become routine, they become less interesting and less satisfying. We get bored.
Anyone can work hard when they feel motivated. It's the ability to keep going when work isn't exciting that makes the difference.
Professionals stick to the schedule; amateurs let life get in the way.

The Downside of Creating Good Habits | S.249

The upside of habits is that we can do things without thinking. The downside of habits is that we stop paying attention to little errors.
Habits + Deliberate Practice = Mastery
Reflection and review is a process that allows you to remain conscious of your performance over time.
The tighter we cling to an identity, the harder it becomes to grow beyond it.

Habits Cheat Sheet

How to Create a Good Habit

Law	Title
The 1st Law	Make it Obvious
1.1	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 nd visible.
The 2nd Law	Make it Attractive
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 Easy
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 ontime purchases that lock in future behavior.
The 4th Law	Make it Satisfying
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.

How to Break a Bad Habit

Law	Title
Inversion of the 1st Law	Make it Invisible
1.5	Reduce exposure. Remove the cues of your bad habits from your environment.
Inversion of the 2nd Law	Make it Unattractive
2.4	Reframe your mindset. Highlight the benefits of avoiding your bad habits.
Inversion of the 3rd Law	Make it Difficult
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
4.5	Get an accountability partner. Ask someone to watch your behavior.
4.6	Create a habit contract. Make the costs of your bad habits public and painful.