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.

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.

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

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

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

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

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

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

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

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