# Atomic Habits
## Metadata
- Author: [[James Clear]]
- Full Title: Atomic Habits
- Category: #books
## Highlights
- changes that seem small and unimportant at first will compound into remarkable results if you’re willing to stick with them for years. ([Location 157](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=157))
- With the same habits, you’ll end up with the same results. ([Location 158](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=158))
- breakthroughs. ([Location 161](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=161))
- new article every Monday and Thursday. ([Location 165](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=165))
- I had felt like an impostor ([Location 168](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=168))
- Naval Ravikant has said, “To write a great book, you must first become the book.” ([Location 183](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=183))
- my four-step model of habits—cue, craving, response, and reward—and ([Location 193](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=193))
- this book is about what doesn’t change. ([Location 205](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=205))
- “the aggregation of marginal gains,” ([Location 223](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=223))
- What starts as a small win or a minor ([Location 253](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=253))
- the slow pace of transformation also makes it easy to let a bad habit slide. ([Location 268](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=268))
- Success is the product of daily habits—not ([Location 279](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=279))
- You should be far more concerned with your current trajectory than with your current results. ([Location 281](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=281))
- Breakthrough moments are often the result of many previous actions, ([Location 318](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=318))
- Note: AKA: Tipping points.
- Valley of Disappointment. ([Location 322](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=322))
- Plateau of Latent Potential. ([Location 328](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=328))
- Mastery requires patience. ([Location 336](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=336))
- All big things come from small beginnings. ([Location 347](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=347))
- breaking a bad habit is like uprooting a powerful oak within us. ([Location 348](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=348))
- I began to realize that my results had very little to do with the goals I set and nearly everything to do with the systems I followed. ([Location 357](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=357))
- The only way to actually win is to get better each day. ([Location 368](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=368))
- If you want better results, then forget about setting goals. Focus on your system instead. ([Location 369](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=369))
- You treated a symptom without addressing the cause. ([Location 383](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=383))
- goals create an “either-or” conflict: ([Location 392](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=392))
- The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game. ([Location 402](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=402))
- it is your commitment to the process that will determine your progress. ([Location 404](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=404))
- an atomic habit refers to a tiny change, ([Location 409](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=409))
- If you want better results, then forget about setting goals. Focus on your system instead. ([Location 421](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=421))
- unhealthy habits like eating junk food, watching too much television, procrastinating, and smoking can feel impossible to break. ([Location 430](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=430))
- Outcomes are about what you get. Processes are about what you do. Identity is about what you believe. ([Location 445](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=445))
- build identity-based habits. ([Location 449](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=449))
- focusing on who we wish to become. ([Location 449](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=449))
- Behind every system of actions are a system of beliefs. ([Location 463](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=463))
- Behavior that is incongruent with the self will not last. ([Location 468](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=468))
- It’s hard to change your habits if you never change the underlying beliefs that led to your past behavior. ([Location 471](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=471))
- The ultimate form of intrinsic motivation is when a habit becomes part of your identity. ([Location 480](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=480))
- True behavior change is identity change. ([Location 486](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=486))
- once a person believes in a particular aspect of their identity, they are more likely to act in alignment with that belief. ([Location 493](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=493))
- you are no longer pursuing behavior change. You are simply acting like the type of person you already believe yourself to be. ([Location 496](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=496))
- The more deeply a thought or action is tied to your identity, the more difficult it is to change it. ([Location 507](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=507))
- Progress requires unlearning. Becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade and expand your identity. ([Location 513](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=513))
- When you write each day, you embody the identity of a creative person. ([Location 520](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=520))
- The more evidence you have for a belief, the more strongly you will believe it. ([Location 526](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=526))
- As the evidence grew, so did my identity as a writer. I didn’t start out as a writer. I became one through my habits. ([Location 529](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=529))
- Each experience in life modifies your self-image, ([Location 531](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=531))
- meaningful change does not require radical change. ([Location 541](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=541))
- The most practical way to change who you are is to change what you do. ([Location 543](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=543))
- trust yourself. ([Location 547](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=547))
- it works the opposite way, too. ([Location 548](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=548))
- you don’t need to be perfect. ([Location 550](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=550))
- two-step process: Decide the type of person you want to be. Prove it to yourself with small wins. ([Location 553](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=553))
- “Who is the type of person that could get the outcome I want?” ([Location 559](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=559))
- “Who is the type of person who could write a book?” ([Location 561](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=561))
- if she acted like a healthy person long enough, eventually she would become that person. ([Location 568](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=568))
- feedback loops. ([Location 570](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=570))
- values, principles, and identity ([Location 571](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=571))
- Your identity is not set in stone. ([Location 578](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=578))
- Habits ([Location 582](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=582))
- are about becoming someone. ([Location 583](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=583))
- you become your habits. ([Location 584](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=584))
- The real reason habits matter ([Location 589](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=589))
- they can change your beliefs about yourself. ([Location 590](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=590))
- “Habits are, simply, reliable solutions to recurring problems in our environment.” ([Location 625](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=625))
- Note: Are they really reliable? Or, do they just not have negative effects?
- Habits do not restrict freedom. They create it. ([Location 641](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=641))
- four simple steps: cue, craving, response, and reward.* ([Location 650](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=650))
- First, there is the cue. ([Location 655](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=655))
- Cravings are the second step, ([Location 662](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=662))
- What you crave is not the habit itself but the change in state it delivers. ([Location 663](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=663))
- The third step is the response. ([Location 669](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=669))
- a habit can occur only if you are capable of doing it. ([Location 673](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=673))
- Finally, the response delivers a reward. ([Location 674](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=674))
- The first purpose of rewards is to satisfy your craving. ([Location 676](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=676))
- Second, rewards teach us which actions are worth remembering in the future. ([Location 679](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=679))
- neurological feedback loop—cue, ([Location 693](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=693))
- We can split these four steps into two phases: ([Location 698](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=698))
- problem phase and the solution phase. ([Location 699](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=699))
- Four Laws of Behavior Change, ([Location 756](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=756))
- Your habits are shaped by the systems in your life. ([Location 780](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=780))
- We underestimate how much our brains and bodies can do without thinking. ([Location 817](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=817))
- you don’t need to be aware of the cue for a habit to begin. ([Location 823](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=823))
- begin the process of behavior change with awareness. ([Location 837](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=837))
- As the psychologist Carl Jung said, “Until you make the unconscious conscious, it will direct your life and you will call it fate.” ([Location 840](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=840))
- One of our greatest challenges in changing habits is maintaining awareness of what we are actually doing. ([Location 859](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=859))
- We need a “point-and-call” system for our personal lives. ([Location 860](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=860))
- make a list of your daily habits. ([Location 862](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=862))
- Tags: [[blue]]
- “Does this behavior help me become the type of person I wish to be? ([Location 880](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=880))
- is no need to change anything at first. The goal is to simply notice what is actually going on. ([Location 882](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=882))
- The first step to changing bad habits is to be on the lookout for them. ([Location 887](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=887))
- try Pointing-and-Calling in your own life. ([Location 888](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=888))
- on [DAY] at [TIME] in [PLACE].” ([Location 912](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=912))
- implementation intention, ([Location 916](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=916))
- cues that can trigger a habit ([Location 917](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=917))
- two most common cues are time and location. ([Location 918](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=918))
- people who make a specific plan for when and where they will perform a new habit are more likely to follow through. ([Location 927](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=927))
- Many people think they lack motivation when what they really lack is clarity. ([Location 932](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=932))
- Meditation. I will meditate for one minute at 7 a.m. in my kitchen. ([Location 938](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=938))
- habit stacking. ([Location 951](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=951))
- Diderot Effect. ([Location 964](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=964))
- The Diderot Effect states that obtaining a new possession often creates a spiral of consumption that leads to additional purchases. ([Location 964](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=964))
- No behavior happens in isolation. ([Location 970](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=970))
- One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. ([Location 972](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=972))
- Fogg’s habit stacking formula is: “After I [CURRENT HABIT], I will [NEW HABIT].” ([Location 976](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=976))
- Don’t ask yourself to do a habit when you’re likely to be occupied with something else. ([Location 1013](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1013))
- specificity is important. ([Location 1032](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1032))
- The 1st Law of Behavior Change is to make it obvious. ([Location 1033](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1033))
- Environment is the invisible hand that shapes human behavior. ([Location 1062](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1062))
- Every habit is context dependent. ([Location 1065](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1065))
- actions we take each day are shaped not by purposeful drive and choice but by the most obvious option. ([Location 1076](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1076))
- Some experts estimate that half of the brain’s resources are used on vision. ([Location 1085](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1085))
- You don’t have to be the victim of your environment. You can also be the architect of it. ([Location 1089](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1089))
- Every habit is initiated by a cue, ([Location 1097](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1097))
- I never saw them, so I never ate them. ([Location 1106](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1106))
- Most people live in a world others have created for them. ([Location 1120](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1120))
- Note: Letting others set our preferences.
- We mentally assign our habits to the locations in which they occur: ([Location 1127](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1127))
- You can train yourself to link a particular habit with a particular context. ([Location 1134](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1134))
- It is easier to associate a new habit with a new context than to build a new habit in the face of competing cues. ([Location 1140](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1140))
- addictions could spontaneously dissolve if there was a radical change in the environment. ([Location 1186](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1186))
- “disciplined” people are better at structuring their lives in a way that does not require heroic willpower and self-control. ([Location 1198](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1198))
- Bad habits are autocatalytic: ([Location 1211](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1211))
- You can break a habit, but you’re unlikely to forget it. ([Location 1220](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1220))
- Scientists refer to these exaggerated cues as supernormal stimuli. ([Location 1283](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1283))
- orosensation. ([Location 1295](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1295))
- driving us into excessive shopping habits, ([Location 1311](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1311))
- Note: More enticing than driving.
- we can make any habit more enticing. ([Location 1317](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1317))
- the dopamine spike. ([Location 1319](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1319))
- Habits are a dopamine-driven feedback loop. ([Location 1333](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1333))
- dopamine is released not only when you experience pleasure, but also when you anticipate it. ([Location 1337](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1337))
- It is the anticipation of a reward—not the fulfillment of it—that gets us to take action. ([Location 1341](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1341))
- Scientists refer to this as the difference between “wanting” and “liking.” ([Location 1345](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1345))
- the nucleus accumbens, ([Location 1357](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1357))
- Desire is the engine that drives behavior. ([Location 1362](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1362))
- Temptation bundling works by linking an action you want to do with an action ([Location 1371](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1371))
- you need to do. ([Location 1372](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1372))
- habit stacking + temptation bundling ([Location 1391](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1391))
- deepest human desires is to belong. ([Location 1445](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1445))
- We don’t choose our earliest habits, we imitate them. ([Location 1445](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1445))
- “The customs and practices of life in society sweep us along.” ([Location 1451](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1451))
- Behaviors are attractive when they help us fit in. ([Location 1455](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1455))
- peer pressure ([Location 1469](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1469))
- Note: From where does the pressure really come?
- join a culture where your desired behavior is the normal behavior. ([Location 1474](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1474))
- Nothing sustains motivation better than belonging to the tribe. ([Location 1484](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1484))
- are ([Location 1485](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1485))
- are ([Location 1485](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1485))
- are ([Location 1485](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1485))
- Whenever we are unsure how to act, we look to the group to guide our behavior. ([Location 1512](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1512))
- we’d rather be wrong with the crowd than be right by ourselves. ([Location 1519](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1519))
- Humans everywhere pursue power, prestige, and status. ([Location 1524](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1524))
- We imitate people we envy. ([Location 1533](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1533))
- 2nd Law of Behavior Change: make it unattractive. ([Location 1572](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1572))
- At a deep level, you simply want to reduce uncertainty and relieve anxiety, to win social acceptance and approval, or to achieve status. ([Location 1583](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1583))
- Your habits are modern-day solutions to ancient desires. ([Location 1588](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1588))
- Habits are all about associations. ([Location 1593](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1593))
- every action is preceded by a prediction. ([Location 1600](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1600))
- Life feels reactive, but it is actually predictive. ([Location 1600](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1600))
- The cause of your habits is actually the prediction that precedes them. ([Location 1605](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1605))
- change your internal state. ([Location 1611](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1611))
- This gap between your current state and your desired state provides a reason to act. ([Location 1612](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1612))
- You don’t “have” to. You “get” to. ([Location 1627](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1627))
- Reframing your habits to highlight their benefits ([Location 1633](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1633))
- motivation ritual. You simply practice associating your habits with something you enjoy, ([Location 1647](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1647))
- If you want to master a habit, the key is to start with repetition, not perfection. ([Location 1730](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1730))
- long-term potentiation, ([Location 1734](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1734))
- “Neurons that fire together wire together.” ([Location 1737](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1737))
- repetition is a form of change. ([Location 1749](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1749))
- the students who took tons of photos improved their skills ([Location 1751](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1751))
- Note: Is this example just for me?
- habits form based on frequency, not time. ([Location 1763](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1763))
- Habit Line. ([Location 1775](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1775))
- 3rd Law of Behavior Change: make it easy. ([Location 1777](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1777))
- our real motivation is to be lazy and to do what is convenient. ([Location 1810](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1810))
- people will naturally gravitate toward the option that requires the least amount of work.* ([Location 1813](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1813))
- We are motivated to do what is easy. ([Location 1816](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1816))
- Note: A part explanation for the appeal of socialism.
- every habit is just an obstacle to getting what you really want. ([Location 1822](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1822))
- You don’t actually want the habit itself. What you really want is the outcome the habit delivers. ([Location 1824](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1824))
- make it as easy as possible in the moment to do things that payoff in the long run. ([Location 1832](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1832))
- One of the most effective ways to reduce the friction associated with your habits is to practice environment design. ([Location 1839](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1839))
- addition by subtraction.* ([Location 1853](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1853))
- when we remove the points of friction that sap our time and energy, we can achieve more with less effort. ([Location 1855](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1855))
- “resetting the room.” ([Location 1876](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1876))
- “When I walk into a room everything is in its right place,” ([Location 1879](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1879))
- make the good habit the path of least resistance. ([Location 1892](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1892))
- The greater the friction, the less likely the habit. ([Location 1898](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1898))
- three to four hours each morning when I can work without interruption. ([Location 1900](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1900))
- “How can we design a world where it’s easy to do what’s right?” ([Location 1908](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1908))
- the ritual is the cab. ([Location 1923](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1923))
- a habit can be completed in just a few seconds, but it can also shape the actions that you take for minutes or hours afterward. ([Location 1929](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1929))
- decisive moments. ([Location 1939](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1939))
- Decisive moments set the options available to your future self. ([Location 1946](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1946))
- “When you start a new habit, it should take less than two minutes to do.” ([Location 1956](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1956))
- make your habits as easy as possible to start. ([Location 1961](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1961))
- “gateway habit” ([Location 1964](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1964))
- You have to standardize before you can optimize. ([Location 1988](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1988))
- following the same creative ritual, ([Location 1992](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=1992))
- Journaling provides another example. ([Location 2003](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2003))
- One minute of reading is better than never picking up a book. ([Location 2012](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2012))
- habit shaping ([Location 2014](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2014))
- Nearly any larger life goal can be transformed into a two-minute behavior. ([Location 2037](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2037))
- The more you ritualize the beginning of a process, the more likely it becomes that you can slip into the state of deep focus that is required to do great things. ([Location 2045](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2045))
- Sometimes success is less about making good habits easy and more about making bad habits hard. ([Location 2057](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2057))
- commitment device. ([Location 2060](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2060))
- The best way to break a bad habit is to make it impractical to do. ([Location 2090](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2090))
- The problem was consistency. ([Location 2211](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2211))
- immediate-return environment ([Location 2249](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2249))
- delayed-return environment ([Location 2253](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2253))
- The world has changed much in recent years, but human nature has changed little. ([Location 2261](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2261))
- after thousands of generations in an immediate-return environment, our brains evolved to prefer quick payoffs to long-term ones. ([Location 2263](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2263))
- You value the present more than the future. ([Location 2266](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2266))
- Note: AKA time preference.
- Cardinal Rule of Behavior Change: What is immediately rewarded is repeated. What is immediately punished is avoided. ([Location 2286](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2286))
- People who are better at delaying gratification have higher SAT scores, lower levels of substance abuse, lower likelihood of obesity, better responses to stress, and superior social skills. ([Location 2290](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2290))
- add a little bit of immediate pleasure to the habits that pay off in the long-run and a little bit of immediate pain to ones that don’t. ([Location 2297](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2297))
- The vital thing in getting a habit to stick is to feel successful—even ([Location 2299](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2299))
- immediate rewards are essential. ([Location 2305](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2305))
- You want the ending of your habit to be satisfying. ([Location 2307](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2307))
- use reinforcement, ([Location 2307](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2307))
- make it satisfying. ([Location 2334](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2334))
- make it obvious, make it attractive, and make it easy—increase ([Location 2337](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2337))
- the Paper Clip Strategy ([Location 2351](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2351))
- Note: This could be done with Notion.
- Visual measurement ([Location 2355](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2355))
- habit tracker. ([Location 2356](https://readwise.io/to_kindle?action=open&asin=B07D23CFGR&location=2356))
- Note: Notion