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Atomic Habits (Good (Easy (Reduce friction: Decrease number of steps…
Atomic Habits
Good
Easy
Reduce friction: Decrease number of steps between you and habit
Prime environment: Make future actions easier
Master decision: Optimise small choices to deliver outsized impact
2 Minute rule: Make habits do-able in two mins
Automate: Use tech to lock in future behaviour
Satisfying
Reinforcement: Immediate reward after habit
Do nothing = Enjoyable: Design way to see benefits of avoiding bad habit
Tracker: Don't break the chain
Never miss twice: Get back on track immediately
Attractive
Temptation Bundling: Pair action you want to do with action you need to do
Culture: Join where you desired behaviour is normal behaviour
Motivation ritual: Do something you enjoy immediately before difficult habit
Obvious
Intentions: I will BEHAVIOUR at TIME in LOCATION
Awareness: Scorecard (+-0)
Stack: After CURRENT HABIT, I will NEW HABIT
Design environment for cues
Bad
Invisible
Reduce exposure: Remove cues from environment
Unattractive
Reframe mindset. Highlight benefits of avoiding bad habits
Hard
Increase friction: Increase number of steps between you and habit
Commitment device: Restrict future choices
Unsatisyfing
Accountability: Get a partner
Habit Contract: Make costs of bad habits public and painful