Atomic Habits

All big things come from small beginnings. The quality of our lives often depends on the quality of our habits.

Habits are the compound interest of self-improvement. Getting 1% better everyday counts for a lot in the long run. Habits are a double-edged sword. They can work for you or against you.

Becoming the best version of yourself requires you to continuously edit your beliefs and to upgrade and expand your identity.

The 4 simple steps involved in building better habits are CUE, CRAVING, RESPONSE & REWARD.

Small changes in context can lead to large changes in behavior overtime. Every habit is initiated by a cue. We are most likely to notice cues that stand out.

Make the cues of your good habits obvious and the cues of your bad habits invisible.

The more attractive an opportunity is, the more likely it is to become habit-forming.

If a behavior can get us approval, respect, and praise we find it attractive.

Habits are attractive when we associate them with positive feelings and unattractive when we associate them with negative feelings.

The most effective form of learning is PRACTICE, not planning. Focus on taking action, NOT being in motion.

Instead of trying to engineer a perfect habit from the start, do the easy things on a more consistent basis.

Habits can be completed in a few seconds but continue to impact your behavior for minutes or hours afterward.

To reduce friction in habit formation, decrease the number of steps between you and your good habits.

To get a habit to stick, you need to feel immediately successful- even if it is in a small way. One of the most satisfying feelings is the FEELING OF MAKING PROGESS.

The inversion of the 4th law of behavioral change is make it unsatisfiying. We are less likely to repeat a bad habit if it is painful and unsatisfiying.