for automating a habit, 173 –75
social media, 174 –75
temptation bundling, 108 –11
3rd Law of Behavior Change (Make It Easy)
agricultural expansion example of using the least effort, 149 –51
energy requirements and likelihood of action, 151 –52
friction associated with a behavior, 152 –58
garden hose example of reducing friction, 153
“gateway habit,” 163
Japanese factory example of addition by subtraction, 154 –55
making the cues of bad habits difficult, 169 –70
onetime actions that lead to better habits, 172 –74
Principle of Least Action, 151 n
repetition as the key to habit formation, 146 –47
Two-Minute Rule, 162 –67
Twyla Tharp example of a daily ritual, 159 –60
Thorndike, Anne, 81 –82
Thorndike, Edward, 43 –44
time inconsistency, 188 –89
Tinbergen, Niko, 101 –102
toothpaste example of a satisfying behavior change, 186
tracking a habit
automated, 199
combining habit stacking with habit tracking, 200
manual, 199 –200
usefulness of, 202 –204
trajectory of your current path, 18
two-step process of changing your identity, 39 –40
Uelsmann, Jerry, 141 –42
Ulysses pact (Ulysses contract), 170 n
underlying motives and cravings, 127 –28, 130
Valley of Disappointment, 20 , 22
variable rewards, 235
Vietnam War heroin addiction problem, 91 –92
vision
impact on human behavior, 84
obvious visual cues, 85 –87
visual measurements, 195 –96
weight loss
nonscale victories, 203 –204
using a habit contract to ensure, 208 –209