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.


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