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# Automic Habits ## An Easy & Proven Way to Build Good Habits & Break Bad Ones ### James Clear ### Introduction This is the book I wish I had years ago. Little changes can grow into remarkable results. Habits are a double-edged sword. Bad habits can cut you down just as easily as good habits c...

# Automic Habits ## An Easy & Proven Way to Build Good Habits & Break Bad Ones ### James Clear ### Introduction This is the book I wish I had years ago. Little changes can grow into remarkable results. Habits are a double-edged sword. Bad habits can cut you down just as easily as good habits can build you up. ## The Fundamentals ### Why Tiny Changes Make a Big Difference - Habits are the compound interest of self-improvement. - Getting 1% better each day counts for a lot in the long run. - Success is the product of daily habits, not once-in-a-lifetime transformations. Forget about setting goals. Focus on your system instead. You do not rise to the level of your goals. You fall to the level of your systems. ### How Your Brain Works #### The Science of Habit Formation Habit: A behavior that has been repeated enough times to become automatic. The ultimate purpose of habits is to solve the problems of life with as little energy and effort as possible. Habit formation is incredibly useful because the conscious mind is usually the bottleneck in the brain. #### The Habit Loop Habits are formed via a four-step process: 1. **Cue:** The cue triggers your brain to initiate a behavior. 2. **Craving:** Cravings are the motivational force behind every habit. 3. **Response:** The response is the actual habit you perform. 4. **Reward:** Rewards are the end goal of every habit. This four-step pattern is the backbone of every habit, and your brain runs through these steps in the same order each time. #### The Science of Reward Rewards satisfy you craving. Rewards teach us which actions are worth remembering in the future. ### How to Build a Better Habit The Four Laws of Behavior Change are a simple set of rules we can use to build good habits and break bad ones. | LAW | GOOD HABIT | BAD HABIT | | :--------- | :-------------------------- | :------------------------- | | 1st (Cue) | Make it obvious | Make it invisible | | 2nd (Cue) | Make it attractive | Make it unattractive | | 3rd (Cue) | Make it easy | Make it difficult | | 4th (Cue) | Make it satisfying | Make it unsatisfying | | **Summary** | How to Create a Good Habit | How to Break a Bad Habit | ## The 1st Law: Make It Obvious ### Habit Scorecard 1. List the habits you currently do each day. 2. Beside each one, write "+" if it is a good habit, "-" if it is a bad habit, and "=" if it is a neutral habit. ### Implementation Intention People who make a specific plan for when and where to perform a new habit are more likely to follow through. **Implementation Intention Formula:** I will \[behavior] at \[time] in \[location]. ### Habit Stacking One of the best ways to build a new habit is to identify a habit you already do each day and stack your new behavior on top. **Habit Stacking Formula:** After I \[current habit], I will \[new habit]. ## The 2nd Law: Make It Attractive ### Temptation Bundling Temptation Bundling: Pairing an action you want to do with an action you need to do. Temptation bundling is one way to make your habits more attractive. The strategy is to pair something you *want* to do with something you *need* to do. ### Join a Culture Where Your Desired Behavior is the Normal Behavior Nothing sustains motivation better than belonging to the tribe. ## The 3rd Law: Make It Easy ### Reduce Friction The more friction there is between you and a behavior, the less likely your are to do it. ### Prime the Environment "Prime the environment" means to prepare your environment to make future actions easier. ### Master the Art of Showing Up The more you ritualize the beginning of a process, the more likely it becomes that you can slip into the state of deep focus that is required to do great things. ### The Two-Minute Rule "When you start a new habit, it should take no more than two minutes to do." The idea is to make your habits as easy as possible to start. ### How to Stop Procrastinating by Using the Two-Minute Rule Here are a few examples of how to scale habits down to two-minute versions: * "Read before bed each night" becomes "Read one page". * "Do thirty minutes of exercise" becomes "Put on my workout shoes". * "Study for class" becomes "Open my notes". Once you've mastered the art of showing up, the next step is to find a way to progressively improve each habit. ## The 4th Law: Make It Satisfying ### Use Reinforcement We are more likely to repeat a behavior when the experience is satisfying. ### Never Miss Twice Missing one opportunity is an accident. Missing two is the start of a new habit. As soon as you can, get back on track. ### How to Use a Habit Tracker Habit tracking is a simple way to measure whether you did a habit. Habit trackers provide visual proof of your progress, which can be surprisingly motivating. ### Don't Measure to Measure Many people avoid habit tracking because it reminds them of their failures. The most effective form of motivation is progress. ## Advanced Tactics ### Gene and Habits Genes do not determine your destiny. They determine your area of opportunity. ### How to Stay Motivated When Life is Discouraging Professionals stick to the schedule; amateurs let life get in the way. The only way to become excellent is to be endlessly fascinated by doing the same thing over and over. ### The Goldilocks Rule 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 Review Your Habits & Make Continuous Improvements Reflection and review is a time for honesty and self-awareness. ### The Downside of Good Habits Habits + Deliberate Practice = Mastery.