Atomic Habits

At some point, once you’ve established the habit and you’re showing up each day, you can combine the Two-Minute Rule with a tech ...

a happy marriage > I need to be a good partner > I should do something each day to make my partner’s life easier > I sh ...

I 14 How to Make Good Habits Inevitable and Bad Habits Impossible N THE SUMMER OF 1830, Victor Hugo was facing an impossible dea ...

clothes away so he could focus on writing, he was creating a commitment device.* There are many ways to create a commitment devi ...

sawmill. After attending college at Dartmouth, Patterson returned to Ohio and opened a small supply store for coal miners. It se ...

their habits—most would find themselves living a better life a year from now. These onetime actions are a straightforward way to ...

Technology can transform actions that were once hard, annoying, and complicated into behaviors that are easy, painless, and simp ...

that we can find ourselves jumping from easy task to easy task without making time for more difficult, but ultimately more rewar ...

The inversion of the 3rd Law of Behavior Change is make it difficult. A commitment device is a choice you make in the present th ...

Inversion of the 2nd Law: Make It Unattractive 2.4: Reframe your mind-set. Highlight the benefits of avoiding your bad habits. I ...

THE 4TH LAW Make It Satisfying ...

I 15 The Cardinal Rule of Behavior Change N THE LATE 1990 S, a public health worker named Stephen Luby left his hometown of Omah ...

Luby and his team realized that in an environment with poor sanitation, the simple habit of washing your hands could make a real ...

We are more likely to repeat a behavior when the experience is satisfying. This is entirely logical. Feelings of pleasure—even m ...

The first three laws of behavior change—make it obvious, make it attractive, and make it easy—increase the odds that a behavior ...

the age of the brain, modern society is brand-new. In the last one hundred years, we have seen the rise of the car, the airplane ...

Put another way, the costs of your good habits are in the present. The costs of your bad habits are in the future. The brain’s t ...

decisive moment. Thankfully, it’s possible to train yourself to delay gratification—but you need to work with the grain of human ...

action in the first place. All you’re doing is resisting temptation, and there isn’t much satisfying about that. One solution is ...

In summary, a habit needs to be enjoyable for it to last. Simple bits of reinforcement—like soap that smells great or toothpaste ...