Atomic Habits: An Introduction

Introduction

• Atomic Habits is a practical guide to creating good habits and breaking bad ones, using scientific research, evidence-based practices, personal stories, and case studies.
• The field of habit formation is continuously evolving, so the book should be seen as a "best practices" guide.

The Fundamentals

• Habits are the compound interest of self-improvement, magnifying over time.
• Small daily improvements of 1 percent can lead to significant long-term change.

How Your Brain Works

• Habits are classified into four stages: Cue, Craving, Response, and Reward.
• Cue is the trigger for a behavior.
• Craving is the motivational force.
• Response is the habit performed.
• Reward is the end goal.

How to Build Better Habits in 4 Simple Steps

• The Four Laws of Behavior Change are Cue, Craving, Response, and Reward.
• 1st Law (Cue): Make it obvious.
• 2nd Law (Craving): Make it attractive.
• 3rd Law (Response): Make it easy.
• 4th Law (Reward): Make it satisfying.

The Man Who Didn't Say No

• Implementation intention: I will [BEHAVIOR] at [TIME] in [LOCATION].
• Habit Stacking: After [CURRENT HABIT], I will [NEW HABIT].

The Best Way to Start a New Habit

• The Two-Minute Rule states when starting a new habit, it should take no more than two minutes to do.
• "Read before bed each night" can become "Read one page."
• "Do thirty minutes of yoga" can become "Take out my yoga mat."
• "Study for class" can become "Open my notes."

Motivation is Overrated; Environment Often Matters More

• Environment is more important than discipline.
• Self-control is a short-term strategy and not a long-term one.

The Secret to Self-Control

• More attractive opportunities are more likely to become habits.
• Use temptation bundling to make habits more attractive.
• Temptation Bundling: After [HABIT I NEED TO DO], I will [HABIT I WANT TO DO].

How to Make a Habit Irresistible

• Culture determines which behaviors are attractive.
• Join a culture where desired behavior is normal behavior.

How to Find and Fix the Causes of Your Bad Habits

• Write down your cravings.
• Reverse engineer how these cravings guide habits.

The Walk of Life

• The most effective form of learning is practice.
• Focus on taking action and learning rather than perfecting plans beforehand.

Never Miss Twice

• When you make a mistake, you should never miss twice in a row.
• Missing once is an accident, but missing twice starts a new habit.

The Cardinal Rule of Behavior Change

• What is immediately rewarded is repeated, and what is immediately punished is avoided.

How to Make Good Habits Inevitable and Bad Habits Impossible

• Building better habits involves joining a culture where the desired behavior is normal and you already have something in common with the group.

How to Stay Motivated When Life Gets Hard

• The Goldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities

How to Master Habits + The Downside of Good Habits

• Habit + Deliberate Practice = Mastery

Atomic Habits Summary

• 1st Law (Cue): Make it obvious.
• Use implementation intentions: “I will [BEHAVIOR] at [TIME] in [LOCATION].”
• Use habit stacking: “After [CURRENT HABIT], I will [NEW HABIT].”
• Design your environment.
• 2nd Law (Craving): Make it attractive.
• Use temptation bundling: “After [HABIT I NEED TO DO], I will [HABIT I WANT TO DO].”
• Join a culture where your desired behavior is normal.
• 3rd Law (Response): Make it easy.
• Reduce friction.
• Master the Two-Minute Rule: “Downscale your habits until they can be done in two minutes or less.”
• 4th Law (Reward): Make it satisfying.
• Use a habit tracker.
• Never miss twice.