use of motivation rituals, 132 –33
atomic habits
cumulative effect of stacking, 251 –52
defined, 27
automaticity, 144 –46
automating a habit
cash register example, 171 –72
table of onetime actions that lock in good habits, 173
Thomas Frank example of automating a habit contract, 210
using technology, 173 –75
awareness
Habits Scorecard, 64 –66
of nonconscious habits, 62
Pointing-and-Calling subway safety system, 62 –63
bad habits
breaking (table), 97 , 137 , 179 , 213
reducing exposure to the cues that cause them, 94 –95
behavior change
Cardinal Rule of Behavior Change, 186 , 189
four laws of, 53 –55, 186 , 252 –53 (see also specific numbered laws)
learning curves, 145 –46
three layers of, 29 –31
benefits of habits, 46 –47, 239
“Better All the Time” (article), 154
biological considerations
“Big Five” personality traits, 220 –22
genes, 218 –21, 226 –27
boredom, 233 –36
Brailsford, Dave, 13 –14
the brain
career choices and brain differences, 143 –44
dopamine-driven feedback loops, 105 –108
evolutionary similarity of, 187
as habits are created, 45 –46
Hebb’s Law, 143
inaccurate perceptions of threats, 189 n
long-term potentiation, 143
physical changes in the brain due to repetition, 143 –44
System 1 vs. System 2 thinking, 232 n, 261
“wanting” vs. “liking” rewards, 106 –108, 263
breakthrough moments
ice cube melting example, 20 –21
British Cycling, 13 –15, 25 , 243
Budris, Caed, 260
building a habit