Atomic Habits
a·tom·ic
ǝˈtämik
- an extremely small amount of a thing; the single irreducible unit of a larger system.
- the source of immense energy or power.
hab·it ˈhabǝt
- a routine or practice performed regularly; an automatic response to a specific situation.
How to Create a Good Habit
The 1st Law: Make It Obvious
- Fill out the Habits Scorecard. Write down your current habits to become aware of them.
- Use implementation intentions: “I will [BEHAVIOR] at [TIME] in [LOCATION].”
- Use habit stacking: “After [CURRENT HABIT], I will [NEW HABIT].”
- Design your environment. Make the cues of good habits obvious and visible.
The 2nd Law: Make It Attractive
- Use temptation bundling. Pair an action you want to do with an action you need to do.
- Join a culture where your desired behavior is the normal behavior.
- Create a motivation ritual. Do something you enjoy immediately before a difficult habit.
The 3rd Law: Make It Easy
The 4th Law: Make It Satisfying
How to Break a Bad Habit
Inversion of the 1st Law: Make It Invisible
- Reduce exposure. Remove the cues of your bad habits from your environment.
Inversion of the 2nd Law: Make It Unattractive
- Reframe your mind-set. Highlight the benefits of avoiding your bad habits.
Inversion of the 3rd Law: Make It Difficult
Inversion of the 4th Law: Make It Unsatisfying