Atomic Habits

Four Laws of Behavior Change

1. Cue

2. Craving

3. Response

4. Reward

Habits + Deliberate Practice = Mastery

The Habit Loop

The cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and, ultimately, becomes associated with the cue forming a neurological feedback loop.

The Two-Minute Rule states, “When you start a new habit, it should take less than two minutes to do.”

How to Build a Habit

1. Cue: Make it obvious

2. Craving: Make it attractive

3. Response: Make it easy

4. Reward: Make it satisfying

Incentives can start a habit. Identity sustains a habit.

How to Break a Habit (Inversion)

1. Cue: Make it invisible

2. Craving: make it unattractive

3. Response: make it difficult

4. Reward: make it unsatisfying

Feeling motivated gets you to act. Feeling successful gets you to repeat.

Link: https://jamesclear.com/atomic-habits