Cover of Atomic Habits
This is a really good book and I recommend everyone to read it.
HOW TO CREATE A GOOD HABIT
| Law | No. | Strategy |
| 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 and 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 onetime 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 | No. | Strategy |
| 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. |