making the cues of bad habits invisible, 94 –95
Fisher, Roger, 205 –206
flow state, 224 , 232 –33
Fogg, BJ, 72 , 74
food science
“bliss point” for each product, 103
cravings for junk food, 102 –103
dynamic contrast of processed foods, 103
orosensation, 103
four laws of behavior change, 53 –55, 186 , 252 –53. See also specific numbered laws
four-step process of building a habit
- cue, 47 –48
- craving, 48
- response, 48 –49
- reward, 49
habit loop, 49 –51
lessons from, 259 –64
problem phase and solution phase, 51 –53
4th Law of Behavior Change (Make It Satisfying)
habit contract, 207 –10
habit tracking, 198 –99
instant gratification, 188 –93
making the cues of bad habits unsatisfying, 205 –206
Safeguard soap in Pakistan example, 184 –85
Frankl, Victor, 260
Franklin, Benjamin, 196
frequency’s effect on habits, 145 –47
friction
associated with a behavior, 152 –58
garden hose example of reducing, 153
Japanese factory example of eliminating wasted time and effort, 154 –55
to prevent unwanted behavior, 157 –58
“gateway habit,” 163
genes, 218 –21, 226 –27
goals
effect on happiness, 26
fleeting nature of, 25
shared by winners and losers, 24 –25
short-term effects of, 26 –27
vs. systems, 23 –24
the Goldilocks Rule
flow state, 224 , 232 –33
the Goldilocks Zone, 232
tennis example, 231
good habits