Atomic Habits
Habit
Goals
Systems
Same for everyone
Momentary Change
Postpone Happiness
It ends at some point
Behaviour Change
Outcomes
Processes
Identity
Decide the type of person you want to be:
Who is the type of person who does __
Prove it to yourself with small wins
Problem Phase
Craving
Solution Phase
Reward
Cue
Response
1st Law: Make it Obvious
2nd Law: Make it attractive
3rd Law: Make it Easy
4th Law: Make it Satisfying
Write down your habits
Use implementation intentions
Use Habit Stacking
Design your environment
Temptation bundling: Pair an action you want to do with an action you need to do
Join a culture where you desired behaviour is the normal behavior
Motivation ritual: Do something you enjoy immediately before a difficult habit
Reduce friction
Prime your environment
Optimise small choices
Use the two-minute rule Downscale your habits so that they can be done in two minutes of less
Automate your habits through technology
Get an immediate reward when you complete your habit
Make it enjoyable
Use a habit tracker
Never miss twice. Get back to the game rapidly
Inversion: Make it invisible
Inversion: Make it unattractive
Inversion: Make it difficult
Inversion: Make it unsatisfying
Ask someone to watch your behavior
Create a habit contract. Make the costs of your bad habits public and painful
Increase friction and the number of steps
Use a commitment device.
Reframe your mindset: Highlight the benefits of avoiding your bad habits.
Reduce exposure. Remove the cues of your bad habits from your environment