The core theme of "Atomic Habits" is that significant life changes are achieved not through grand gestures, but through the consistent practice of tiny, incremental habits. The book emphasizes building systems around these habits rather than solely focusing on goals, leading to compounding effects that drive remarkable transformation.
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Have you ever felt stuck? Like no matter
how hard you try, you just can't seem to
build the life you want. You set goals,
you make promises, but days pass, then
weeks, and you're right back where you
started. It's not because you're broken.
It's not because you're lazy. It's
because you've been taught to chase
outcomes instead of mastering the system
that creates them.
This is Atomic Habits, a guide to the
tiny changes that make a massive
difference. No hype, no fluff, just
sciencebacked strategies for real change.
change.
In this audio book, you'll discover why
habits matter more than motivation, how
to break bad patterns without willpower,
and how to reprogram your life, one
small habit at a time. Because success
doesn't come from one big move. It comes
from the small decisions you repeat
every day. If you're ready to change
your habits and your life, let's begin.
Introduction of Atomic Habits by James
Clear. Part one, the day everything changed.
changed.
Let me take you back to the end of my
sophomore year in high school. It was a
warm day. We were at school and like any
ordinary afternoon, we were messing
around after class. One of my classmates
stepped up to swing a baseball bat. It
slipped from his hands mid swing and
came rocketing through the air straight
into my face. I don't remember the
impact, but what followed changed my
life. The bat hit me so hard it broke my
nose, cracked my skull in multiple
places, and shattered both of my eye
sockets. It wasn't just a broken bone or
a black eye. It was a trauma that nearly
took my life. My brain swelled from the
inside, and I was confused, bleeding,
and in shock. I was taken to the nurse's
office answering questions like, "Who's
the president?" with Bill Clinton. It
was actually George W. Bush. And
struggling to even remember my mom's
name. Before long, I lost consciousness.
I was rushed to a nearby hospital where
things only got worse. My body started
to shut down. I couldn't breathe on my
own. I had seizures. Eventually, they
had to place me in a medicallyinduced
coma and fly me to a better equipped
hospital in Cincinnati. While I was
unconscious, hooked up to machines, and
fighting for life, my parents stood by,
terrified. It was one of the darkest
nights of their lives. Years earlier,
they had stood in the same hospital when
my little sister was diagnosed with
leukemia. Now they were back watching
another child fight a battle no one saw coming.
coming.
The next morning, I slowly regained
consciousness. My body was bruised and
broken. I couldn't smell anything, and
when I blew my nose, the trapped air
from my skull fractures pushed my left
eyeball outward. My face looked like I'd
gone a few rounds with a professional
boxer. It took months of recovery,
months of learning how to walk straight,
how to see properly, and function like a
normal human being again. And those
months were brutal. Part two, getting
back up.
A year after the accident, I tried to
return to the sport I loved, baseball.
But things had changed. I wasn't the
same athlete I used to be. I got cut
from the varsity team as a junior, sent
back to play with younger students. For
someone who had trained for years and
dreamed of greatness, it was crushing. I
remember sitting in my car that day,
radio on, tears in my eyes, trying to
find a sign of song that would take the
pain away. But here's the thing.
Somewhere deep down, I still believed I
had more in me. I believed I could be
great. I just had to find another way to
get there. And that's when I discovered
the power of habits. Not the big
life-changing transformations you see in
movies, but the tiny, boring, consistent
actions that add up over time.
Part three, a new start. When I got to
Dennis University, it felt like I'd been
given a fresh slate. I joined the
baseball team, not as a star player, but
as someone who had something to prove.
And rather than trying to change
everything at once, I started small. I
went to bed early. I kept my dorm clean.
I lifted weights a few times a week. I
studied consistently. Nothing flashy, no
grand plan, just small, deliberate
actions every day. And slowly things
began to change. I got stronger. My
grades improved. I earned respect. My
self-confidence grew. Eventually I
became a starter on the team, then
captain. Then I was named to the
allconerence team. By the time I
graduated, I had received the school's
top academic award and was listed in the
record books for eight different categories.
categories.
No, I didn't become a professional
athlete, but I fulfilled my potential,
Part four, why habits work. Looking
back, my success wasn't because I set
huge goals. It wasn't about motivation
or talent or even discipline. It was
about showing up consistently and
letting the small things compound.
Here's the truth. Tiny changes make a
big difference if you stick with them.
It might not feel like much today, but
if you do one small thing better each
day, just 1%, you'll be surprised where
you end up a year from now. Good habits
are the compound interest of
self-improvement. And bad habits, well,
they work the same way, but in reverse.
Part five, sharing what I learned. In
2012, I started writing online. Just one
article every Monday and Thursday.
No fancy st, no fancy strategy, just
sharing what I'd learned from my
personal experiments with habits. But
consistency paid off again. Within a few
months, a thousand people subscribed to
my email list. By the end of the year,
there were 30,000. By 2014, that number
had passed 100,000.
By writing consistently, I became known
for a topic I was still learning about
myself. I wasn't trying to be a guru. I
was just sharing my journey. Eventually,
I signed a book deal with Penguin
RandomHouse, and this book was born.
Since then, I've spoken at major
conferences, worked with pro sports
teams, Fortune 500 companies, and
created an online course, the Habits
Academy, where over 10,000 leaders,
managers, and coaches have learned how
to apply habits in real life. And it all
Part six, what you'll learn in this
book. This book isn't filled with fluff
or hype. You won't find any one one
weird trick that will change your life
overnight. What you will find is a
simple science-backed approach to
building better habits. You'll learn a
four-step model that explains exactly
how habits work. Q, the trigger that
kicks off the habit. Craving, the desire
or motivation.
Response, the behavior itself. Reward,
the benefit that reinforces the habit.
You'll also learn the four laws of
behavior change. Practical strategies
that will help you build good habits and
break bad ones. These ideas come from
biology, neuroscience, psychology, and
philosophy. But don't worry, we'll keep
it plain and practical. No jargon, just
what works. More importantly, you'll
learn how to take action because
information isn't enough. You have to
apply it. Hash part 7. This is for you.
Whether you want to get in shape, start
a business, improve your relationships,
be more productive, or just stop procrastinating,
procrastinating,
habits are at the core of all lasting
change, you don't need to be perfect.
You don't need to be an expert. You just
need to be consistent.
This book will show you how to design
habits that actually stick. Make good
habits easy and automatic. Break free
from bad habits that hold you back.
Build a system that supports your goals
even when motivation fades. I wrote this
book for people who want to improve no
matter where they're starting from. You
don't need a major life overhaul. You
don't need to wait for New Year's or
some perfect moment like all you need is
a plan. And that's what this book offers.
Chapter summary. Introduction. This
chapter shared my personal story, a
devastating accident that nearly ended
my life, and how I slowly rebuilt my
strength and identity through small,
consistent habits. From from being
unable to walk straight to becoming an
award-winning student athlete,
everything changed when I embraced the
power of small steps. What began as a
way to survive and heal became a
lifelong philosophy. Habits shape your
future. They are the invisible force
behind your success or failure. You
don't need to make massive changes to
see massive results. You just need to
start small and stick with it. In this
book, you'll learn how habits work, why
they matter, and how to use them to
design a better life. The truth is
simple. If you want better results,
focus on better habits. And the journey
to those habits starts right here. Let's begin.
Chapter one, the power of tiny habits
from ordinary to extraordinary. one step
at a time. The British cycling miracle.
Let's start with a story. Back in 2003,
British cycling was, to put it lightly,
a mess. They had a century long streak
of being pretty average. Almost no
Olympic success, zero wins in the Tour
to France, and a reputation so poor that
major bike manufacturers didn't even
want their bikes associated with the
team. But everything changed when a man
named Dave Braillesford stepped in as
the new performance director. His
approach, nothing flashy, nothing
dramatic, just one simple philosophy,
get 1% better in everything. He called
it the aggregation of marginal gains.
The idea was simple. Break down
everything related to cycling, training,
nutrition, gear, sleep, recovery, and
improve each area by just 1%. So, they
started doing things that seemed almost
laughably minor. Changing the bike seats
to make them a bit more comfortable,
using heated shorts to keep muscles warm
during training.
testing different massage gels for
faster recovery. Teaching riders how to
wash their hands properly to avoid
getting sick. Even painting the inside
of the team truck white to spot dust
particles that might affect bike
performance. Tiny changes, hardly
noticeable at first, but 5 years later,
the team absolutely crushed it at the
2008 Beijing Olympics, winning 60% of
the gold medals in cycling. Four years
after that in London, they broke world
records. And then came the Tour to
France victories. Five wins in six
years. The same riders, the same bikes,
but an entirely different outcome thanks
to a system of tiny, consistent
improvements. Why small habits matter
more than you think. Most people believe
that big goals require big actions. Lose
50 lbs. Go on a crash diet. Start a
million-doll business. Burn the midnight
oil for months. Reinvent your life. Make
one giant leap. But the truth is more
subtle and more powerful. The real game
changer, tiny habits, small shifts,
simple routines done every day. Here's
how it works. If you get just 1% better
every day for a year, you'll end up 37
times better by the end. If you get 1%
worse each day, you'll eventually crash
to zero. Let that sink in. 1% might not
feel like much, but over time, it's a
multiplier. It's the difference between
staying stuck and breaking through.
Habits are the compound interest of
self-improvement. Like money in a
savings account, your good habits build
up quietly, slowly until one day they
explode into visible results. The
invisible power of repetition. Here's
where most people get tripped up. You
hit the gym for a week and you still
feel out of shape. You eat healthier for
a month, but the scale barely budges.
You start writing your book, but the
pages pile up slowly, so you give up.
Not because the habit didn't work, but
because the payoff was delayed. It's
like heating up an ice cube in a
freezing room. At 25°, nothing. 26°
still frozen. 27 degrees, 28 degrees
fries. 29 degrees Fahrenhe 30° 30° 31
grease Fahrenhe still looks the same.
But then at 32° grease, boom, it starts
to melt. All that effort wasn't wasted.
It was building up. The moment of
transformation feels sudden, but the
process is gradual. This is the plateau
of latent potential, the valley where
most people quit. But if you keep going,
if you trust the process, the results
will come. you repeat. Here's a powerful
truth. Your current situation is a
lagging result of your past habits. Your
bank account is a reflection of your
financial habits. Your body is a
reflection of your eating and exercise
habits. Your knowledge is a reflection
of your reading and learning habits.
Your messy room, yep, your cleaning
habits. Want a different future? Don't
just set a new goal. Build a new system.
Success isn't about sudden
transformations. It's about consistent
action. One small step at a time.
Tiny choices, massive results. Think of
your habits like the steering of a
plane. If you adjust the course just a
few degrees, no one notices. But fly
long enough and you'll land in a
completely different city. Same with
your life. A daily burger may not kill
you this week, but in 10 years, it adds
up. Saving $5 a day won't make you rich
overnight, but over decades, that's
wealth. Saying I love you to your
partner every day might seem small, but
over a lifetime it builds unshakable
love. Tiny wins or tiny losses, they all
add up. Time is your amplifier. It
multiplies what you feed it. Good
habits, time becomes your ally. Bad
habits, time becomes your enemy.
Habits work both ways. Good habits
compound. Productivity. One extra task a
day adds up to hundreds over a year.
Knowledge. One book opens the door to
new ideas, better thinking, new
solutions. relationships, a little more
kindness, a little more gratitude, and
people begin to respond in kind. But bad
habits compound, too. Stress, tiny
frustrations, traffic, bills, arguments
build up, negative thoughts, think I'm
not good enough often enough, and soon
you'll believe it. Outrage, daily
irritations eventually become explosive
moments. That's why it's so important to
become intentional about your habits.
Not just big ones, all of them. even the
small ones that feel like they don't
matter because they do. Systems versus
goals. Most people are taught to set
goals. I want to lose 20 pounds. I want
to write a book. I want to get promoted.
Goals give you direction, but they don't
guarantee progress.
What actually drives change is your
system. The way you eat, exercise,
write, work, and live every day. Here's
the truth. You don't rise to the level
of your goals. You fall to the level of
your systems. Focus on building a better
system and the results will follow.
What's the difference? A goal is about
the outcome you want. A system is about
the process that leads to it. Example,
want to run a marathon? That's a goal.
Training every morning, following a
routine, eating right, that's a system.
Even if you never say, "I want to be a
marathoner," your system will still lead
you there. Let's take another example.
Cleaning your room. You can set a goal
to clean it once. Boom. It's clean. But
if you don't change your messy habits,
it'll be a disaster again next week. A
clean room isn't a goal problem. It's a
system problem. The problem with goals.
Let's break down why focusing only on
goals can actually hold you back. One,
winners and losers often have the same
goals. Everyone wants to win, right?
It's not the goal that separates people.
It's the system they follow. Two,
achieving a goal is temporary. You get
fit. Great. But what if you stop working
out? You slide back. Systems are what
maintain your success. Three goals can
steal your happiness. If you think,
"I'll be happy when I hit the goal,"
then you're postponing joy. But when you
enjoy the system, working out, learning,
creating, you can be happy now. Four,
goals create yo-yo motivation. Ever hit
a goal, then fall off the wagon? That's
the problem. If your motivation dies
with the goal, you won't keep the
progress. Systems keep you going long
after the goal is reached. Atomic habits
equals big change from small actions.
What makes a habit atomic? Small. Easy
to do, easy to repeat. Mighty. It builds
on itself and leads to big change.
Foundational. It's part of a larger
system like an atom in a molecule. These
aren't random tricks or hacks. Atomic
habits are the building blocks of
transformation. Each small habit is a
vote for the person you want to become.
You don't need to completely change your
life overnight. You just need to make
one better choice and do it consistently.
consistently.
Final thoughts. The power of patience.
Let's end with a truth that's easy to
forget in a world chasing instant
results. Mastery takes time. Habits take
time. Change takes time. Don't get
discouraged by slow progress. The most
dramatic transformations happen quietly
then all at once. That's the power of
atomic habits. Summary. The power of
tiny habits. Small habits make a big
difference. Improving just 1% each day
leads to massive growth over time.
Habits are like compound interest. They
grow slowly at first, then suddenly
multiply. Success comes from systems,
not goals. Your habits and routines
drive your results, not your ambitions.
Time is a magnifier. Good habits get
better over time. Bad habits get worse.
Focus on the process. Enjoy the system.
The results will come. Atomic habits are
small, powerful routines that lead to
remarkable transformation. Keep going,
keep building, keep stacking those tiny
wins. Your future self will thank you.
Chapter 2. How your habits shape your
identity and vice versa. From I want to
change to this is who I am. Why good
habits feel so hard and bad ones stick
like glue. Let's be honest. How many
times have you promised yourself this
time I'm going to stick to it. Whether
it's eating healthy, exercising,
meditating, or waking up early, most of
us start strong, full of motivation and
good intentions. But somewhere between
day three and day 10, things get messy.
That early excitement fades. Life gets
in the way, and before you know it,
you're back to your usual routine. But
why is that? Why is it so easy to slip
into habits like scrolling endlessly on
your phone, binge watching shows, or
skipping workouts, and so hard to stick
with the habits we know are good for us?
Here's the truth. We often try to change
the wrong thing, and we try to change in
the wrong way. This chapter is all about
fixing that, starting with the first and
biggest mistake we make, focusing on
what we want to achieve instead of who
we want to become.
The three layers of behavior change.
Imagine peeling an onion. At the
outermost layer, you have outcomes, the
results you want. Go one layer deeper
and you'll find processes, the actions
and systems you follow to get those
results. At the very core is identity,
your beliefs about who you are. Let's
break this down. Outcome level, I want
to lose 20 pounds. Process level, I'm
going to work out and eat more
vegetables. Identity level, I'm a
healthy person. Most people stay stuck
at the outcome level. They focus on
goals like run a marathon or write a
book. Nothing wrong with that. But
outcomes are just the surface. Real
lasting change happens when when we go
deeper. When our actions reflect a new
identity. Identity based habits versus
outcomebased habits. Here's an example.
Picture two people trying to quit
smoking. Person A says, "No thanks. I'm
trying to quit." Person B says, "No
thanks. I'm not a smoker." Feel the
difference? Person A still sees
themselves as a smoker who's trying to
act differently. Person B sees
themselves as someone who no longer
smokes. That tiny shift in language, it
reflects a much deeper shift in mindset.
This is the power of identity based
habits. They're not about forcing
yourself to do something. They're about
becoming someone new. Why identity comes
first? Most people say things like, "I
want to get fit, so I'll follow this
workout plan. I want to be organized, so
I'll buy a planner. I want to stop
procrastinating, so I'll set strict
deadlines. These are all process-based
approaches. And again, they're not
wrong. But if your internal beliefs
don't match your external goals, you'll
always feel friction. You might want to
wake up early. But if you still believe,
I'm not a morning person, you'll
sabotage yourself. You might plan to eat
healthier. But if deep down you believe
I have no self-control, you'll fall off
the wagon as soon as stress hits. Your
current habits are a reflection of your
current identity. To change your
behavior for good, you need to change
your story. The invisible script that
shapes your life. We all carry invisible
scripts in our heads. Stories we've told
ourselves for years. I'm bad at math.
I'm always late. I'm not creative. I
can't stick with anything.
These beliefs may feel like facts, but
they're just habits of thought repeated
so often they feel like part of who we
are, but they're not set in stone. You
can rewrite those scripts. Let's look at
a real world example. The nail-biting entrepreneur.
entrepreneur.
Brian Clark, a successful entrepreneur,
had a nail-biting habit for years. One
day, he decided to stop. He managed to
hold off long enough for his nails to
grow a bit. And then he did something
surprising. He booked a manicure. Why?
He figured if he paid to make his nails
look good, he'd be less tempted to bite
them. But what really changed everything
wasn't the cost. It was the pride. When
he saw his nails clean and healthy for
the first time, something clicked. He
liked being someone who took care of his
hands. That new identity, someone who
cares for his appearance, was what
helped him stop for good. He didn't just
change his behavior. He changed who he
saw himself as.
You become what you do over and over
again. This is the heart of it all.
Every action you take is a vote for the
type of person you want to become. Read
one page. Vote. I'm a reader. Go for a
walk. Vote. I'm an active person. Skip
fast food. Vote. I make healthy choices.
You don't need 100% of the votes to win.
You just need a majority. This means you
don't have to be perfect. You just have
to be consistent enough to tilt the
scale. The two-step identity shift.
So, how do you start changing your
identity? It's simpler than you think.
One, decide who you want to be. Two,
prove it to yourself with small wins.
Let's say you want to be a more
confident public speaker. Don't start by
saying, "I need to give a TED talk."
Start by saying, "I'm someone who
prepares and speaks up in meetings."
Then show up with notes. Speak up once.
That's your first vote. Over time, those
votes add up. And soon, you don't need
to convince yourself. You are a
confident speaker. This approach works
for anything. Want to be a better
parent? Spend five minutes fully present
with your kid. No phone. Want to be
financially responsible? Track your
spending today. Want to be a writer?
Write one paragraph today. How I became
a writer? One habit at a time. Here's
something personal from the author,
James Clear. He never thought of himself
as a writer. In fact, his teachers would
probably have said he was average at
best. But when he started his blog, he
committed to publishing two articles
every week, one on Monday, one on
Thursday. He didn't wait until he felt
like a writer. He wrote anyway. Week
after week, post after post. Those votes
added up. Slowly, his identity shifted.
Now, writing isn't just what he does,
it's who he is. That's the power of
small repeated actions.
Beware the other side of identity.
Here's the flip side. Just like good
habits can reinforce a positive
identity, bad habits can trap you in a
negative one. Every time you avoid a
hard conversation, you vote for being
someone who stays silent. Every time you
scroll instead of sleeping, you vote for
being someone who neglects rest. And
often the biggest problem isn't the
habit, it's the identity behind it. You
might think, "I'm just lazy. I've never
been good with money. That's just not
who I am."
But those beliefs aren't truths. They're
habits of thought, and they can be
changed one vote at a time. Let go of
old versions of yourself. Growth means
letting go of parts of your identity
that no longer serve you. If you've
always seen yourself as the quiet one,
you may avoid speaking up even when you
want to. If you've believed, I'm bad
with change, you may resist
opportunities that could help you grow.
We do this to protect our self-image.
But sometimes that protection becomes a
prison. To change, you must be willing
to rewrite your story.
How identity shapes behavior and vice versa.
versa.
So here's the big idea. Habits and
identity work in a loop. Your habits
shape your identity and your identity
reinforces your habits. They're
constantly feeding each other. This is
why even tiny changes can lead to
massive shifts because they affect how
you see yourself. Once you believe
you're the kind of person who sticks to
a routine, it becomes easier to keep
showing up. And that's how real
transformation begins. Not with a big
goal, but with small votes that change
the way you see yourself. Chapter
summary. There are three levels of
behavior change. Outcomes, what you get,
processes, what you do, and identity,
what you believe. Most people focus on
the outcome level. I want to lose
weight. But the most effective change
starts at the identity level. I'm a
healthy person. Every action you take is
a vote for the type of person you want
to become. You don't need to be perfect,
just consistent enough to win the
majority. Your habits aren't just things
you do. They're how you become someone
new. Want to be a writer? Write. Want to
be organized? Tidy one thing. Want to be
calm? Meditate for one minute. You don't
have to fake it till you make it. You
just need to act like the person you
want to become. One small step at a time.
time.
The ultimate reason habits matter isn't
just for achieving goals. It's for
becoming the kind of person you're proud
to be. Your habits are your identity in
motion. So the real question is, who are
Chapter 3. How to build better habits in
four simple steps.
Let's rewind to the year 1898. Uh a
psychologist named Edward Thorndikeke
was conducting experiments that would
eventually change how we understand
human behavior. Even now, over a century
later, Thorndikeke's idea was simple but
profound. Could animals learn through
experience? He placed hungry cats inside
wooden boxes he called puzzle boxes.
These boxes weren't complicated, just
little cages with levers or buttons the
cats could push to open a door. Outside
the door, a bowl of food. As you might
expect, the cats didn't immediately know
what to do. At first, they'd scratch the
walls, push against corners, or meow in
frustration. But after a bit of random
movement, one cat would accidentally
press the lever. The door would pop open
and off it would go straight to the
food. Then Thorndikeke put the same cat
back into the box. What happened next is
key. The more often the cat was placed
in the box, the faster it figured out
how to escape. Eventually, the cat
didn't waste time scratching at the
walls or exploring aimlessly. It went
straight for the lever and hit it within
seconds. This wasn't just luck. This was
learning and more importantly it was
habit formation. Why your brain builds habits.
habits.
So what exactly is a habit? In plain
terms, a habit is something you've done
so many times that it becomes automatic.
You no longer think about it. You just
do it. And the way you build a habit is
the same as that cat in the box through
trial and error. Let's say you've had a
long stressful day at work. You get home
and try a few different things to
unwind. One day you go for a walk,
another day you watch Netflix. Then one
day you pour yourself a glass of wine,
sit on the couch, and boom, you feel
relief. Guess what happens the next time
you feel stressed? Your brain remembers
that glass of wine helped last time. And
just like that, a habit starts to take
shape. You don't build habits because
you're lazy or weak willed. You build
them because your brain is efficient.
It's constantly looking for ways to
solve problems with the least amount of
effort. That's how habits save energy.
When a habit is formed, your brain can
go on autopilot. You free up mental
bandwidth to focus on other things.
That's why once a habit becomes
automatic, it's so powerful and so hard
to break. But here's the beautiful part.
Habits aren't fate. They're built. And
anything that's built can be rebuilt.
Habits give you freedom, not
restrictions. A common misconception is
that habits make life boring. That
building routines means you're stuck in
a robotic loop. But think about this.
The people who struggle the most with
freedom are usually the ones who lack
strong habits. If you don't have solid
financial habits, you're constantly
stressed about money. If you don't have
good health habits, you're always
battling low energy or illness. If you
don't have productivity habits, your
days slip away in a fog of distraction.
In reality, habits create freedom. They
give you a strong foundation so you can
focus on what really matters. When your
habits take care of the basics, your
mind is free to explore new ideas, take
risks, and grow. You don't rise to the
level of your goals. You fall to the
level of your systems. And habits are
the invisible architecture of those
systems. The four-part formula behind
every habit. Every habit you have, good
or bad, follows the same basic process.
It doesn't matter if it's brushing your
teeth or scrolling through Instagram.
Here's the simple four-step loop. One,
Q. Two, craving. Three, response. Four,
reward. Let's break each one down. Let
one, Q, the trigger. A Q is a piece of
information that tells your brain it's
time to act. It could be something you
see, hear, smell, or feel. You walk into
your kitchen and see cookies on the
counter. That's a Q. Your phone buzzes
with a notification. That's a Q. You
feel anxious before a big meeting.
That's a Q, too. Q's are everywhere.
Constantly telling your brain to start a behavior.
behavior.
Two, craving, the desire. A Q only
matters if it sparks a craving. You're
not motivated by the queue itself.
You're motivated by what it promises.
You don't crave the act of smoking. You
crave the feeling of relief. You don't
crave coffee. You crave the energy
boost. You don't crave social media. You
crave connection or distraction.
Cravings are the emotional drivers
behind habits.
Our three response, the action. This is
the actual habit, the thing you do. But
whether or not you act depends on two
things. How motivated you are. How easy
it is to do. If something feels too hard
or inconvenient, you'll skip it. That's
why small changes work best. When a
habit is easy, you're more likely to
stick with it.
Four, reward the payoff. This is the
moment your brain says, "Yes, that felt
good." Let's remember this for next
time. Rewards serve two purposes. One,
they satisfy your craving. Two, they
teach your brain what to repeat. Without
a reward, a habit won't stick. It's the
feeling of satisfaction or relief that
locks the loop in place. Real life
examples of the habit loop. Let's bring
this down to earth. Here are some
everyday habits broken into the four
stages. Example one, checking your
phone. Q, your phone buzzes. Craving,
you want to see who texted you.
Response, you pick up your phone.
Reward, you feel connected or entertained.
entertained.
Example two, drinking coffee in the
morning. You wake up, craving, you want
to feel awake. Response, you make a cup
of coffee. Reward, you feel alert.
Example three, scrolling social media.
Q, you feel bored or stuck. Craving, you
want stimulation. Response, you open
Instagram or Tik Tok. Reward, you get a
quick hit of dopamine. Example four,
going for a run, you see your running
shoes by the door. Craving, you want to
feel energized. Response, you lace up
and head out. Reward, you feel refreshed
and accomplished.
Habits run on autopilot. By the time
you're an adult, most of your day is run
by habit. You brush your teeth the same
way, eat at the same times, commute the
same route, check your phone at the same
moments. The crazy part, most of these
actions happen without conscious
thought. You've done them so many times,
your brain runs the script automatically.
automatically.
This is why change can feel so hard.
You're not just trying to do something
new. You're trying to override something
old that's been etched into your nervous
system. But here's the encouraging part.
You don't need massive willpower to
The four laws of behavior change. So,
how do we use this knowledge to build
better habits? James Clear developed a
simple and powerful framework based on
the four steps of habit formation. It's
called the four laws of behavior change,
and it's your toolkit for designing
habits that stick. Here's how it works.
How to create a good habit. One, make it
obvious. Two, make it attractive.
Craving. Three, make it easy. Response.
Four, make it satisfying. Reward. Let's
say you want to build a habit of reading
before bed. Place your book on your
pillow. Obvious. Choose a fun or
inspiring book. Attractive. Start with
just one page a night. Easy. Give
yourself a mental high five after
finishing. Satisfying. How to break a
bad habit? Just flip the laws. One, make
it invisible. Remove the queue. Two,
make it unattractive. Shift how you view
the craving. Three, make it difficult.
Increase friction. Four, make it
unsatisfying. Add accountability or
consequences. Want to stop scrolling Tik
Tok late at night? Leave your phone in
another room. Invisible. Remind yourself
how it messes with your sleep.
Unattractive. Delete the app or use a
blocker. Difficult. Tell a friend you'll
pay them $10 every time you scroll past
Chapter summary. Let's wrap this up with
a quick review. A habit is a behavior
you've repeated so many times, it runs
on autopilot. Habits form through a loop
of cue, craving, response, and reward.
Your brain builds habits to solve
problems efficiently with the least
effort possible. The more a behavior is
repeated, the more automatic it becomes.
The four laws of behavior change help
you build good habits and break bad
ones. Make it obvious, make it
attractive, make it easy, make it satisfying.
satisfying.
You don't need to rely on motivation or
willpower to change your life. You just
need a system, a better loop. And now
you have the formula.
Chapter 4. How to see the invisible
habits that shape your life.
Let me tell you a story. A woman who had
spent years working as a paramedic was
at a family gathering. Everything seemed
normal. People laughing, chatting,
having a good time. Then she looked at
her father-in-law and something didn't
sit right. She said, "I don't like the
way you look." He laughed and joked,
"Well, I don't like your looks either,
but she was serious." "No," she said.
"You need to go to the hospital right now."
now."
A few hours later, that man was
undergoing emergency surgery. Doctors
discovered a major artery was blocked.
He was at immediate risk of a heart
attack. Uh if she hadn't spoken up, he
might not have survived. So, what
happened? How did she know? Years of
experience. That's it. She couldn't
quite explain what she saw. Maybe
something subtle in his face, his
coloring, the way he carried himself.
But her brain picked up on a pattern it
had seen before. And it sounded the alarm.
alarm.
Your brain, the ultimate prediction machine.
machine.
Here's the thing. Our brains are pattern
recognition machines. We are constantly
scanning the world, picking up tiny
signals, and making predictions even
when we're not aware of it. Military
analysts can glance at a radar screen
and know which blip is an enemy missile
and which is a friendly aircraft even
though they look almost exactly the
same. Art curators can detect a fake
painting even when they can't pinpoint
why. Um, hairdressers have said they
could tell someone was pregnant just by
the feel of their hair. How? Practice,
experience, repetition. The more often
we encounter certain situations, the
better our brains get at spotting
patterns. These tiny cues become mental
shortcuts. We may not be able to explain
how we know something. We just do. And
that's exactly how habits work. Habits
happen before you even think. Most
habits begin before you even realize it.
Your body and mind are running on
autopilot far more than you'd think.
Your heart beats, your lungs breathe,
your stomach digests, all without you
consciously telling them to. Same with
hunger. You don't always need to see
food to feel hungry. Sometimes the
craving just appears. Why? Hormones,
body rhythms, stress, even your
surroundings can signal your brain that
it's time to eat, even if you're not
aware of the trigger. This is one of the
most important ideas in this entire
book. You don't need to be aware of the
cue for a habit to begin. That's what
makes habits powerful and potentially
dangerous. They can work for you or
quietly work against you.
Why awareness is everything.
Let's look at a few examples of how
habits can quietly control your
behavior. A retail worker was told to
cut up used gift cards. One day, without
thinking, she grabbed a customer's real
credit card, swiped it, and cut it in
half. Total autopilot. A former
preschool teacher took a job in a
corporate office. But out of habit, she
kept asking co-workers if they'd wash
their hands after using the bathroom. A
lifeguard moved on from the pool to a
completely different job. But anytime he
saw kids running, he'd instinctively
shout, "Walk." These aren't people
making conscious choices. These are
deeply wired behaviors playing out
automatically. That's how habits
operate. They get triggered by cues
around us, many of which we don't even
see anymore. You walk into your kitchen
and see a cookie jar. Without thinking,
your hands in it. The phone buzzes and
you pick it up without a second thought.
These patterns are so deeply ingrained
that they feel invisible. That's why the
first step in changing any habit is
awareness. You can't change what you
don't strange trick. Pointing and calling.
Here's a cool trick that Japanese train
operators use. As trains approach
signals, the operators physically point
at them and say things like, "Signal is
green." Uh they point at the speedometer
and call out the speed. They even point
down the platform and shout all clear.
It sounds weird, but it's incredibly
effective. This method called pointing
and calling reduces mistakes by up to
85% and accidents by 30%. Why? Because
it forces people to notice what they're
doing. It breaks the autopilot. Even the
New York City subway system adopted a
version of this and mistakes dropped by
over 50%. My wife does a similar thing
whenever we leave the house. She'll say
out loud, "I've got my phone. I've got
my keys. I've got my wallet." And as a
joke, she'll add, "I've got my husband."
But she rarely forgets anything. That's
the point. When you call out your
actions, you turn a mindless habit into
Create your own habit scorecard. Now,
here's how you can apply this in your
life. It's called the habit scorecard.
Start by writing down everything you do
from the moment you wake up. Be honest
and specific. Here's an example. Wake
up, turn off alarm, check phone, go to
bathroom, weigh myself, shower, brush
teeth, floss, make coffee, scroll
through Instagram, get dressed, start
work, and so on. Then next to each
habit, write one of three symbols. Plus,
for a good habit, for a bad habit,
equals for a neutral habit. So it might
look like this. Wake up equals turn off
alarm equals check phone. weigh myself
plus shower, brush teeth plus scroll
Instagram, get dressed equals equals.
Now remember, this isn't about judgment.
The goal is simply to notice. Some
habits are clearly helpful, some not so
much. Others might be neutral, and some
habits could be good or bad depending on
your goals. Drinking a protein shake
might be great for someone trying to
build muscle, but not so great for
someone trying to cut calories. And
here's a powerful question to help you
sort them. Does this behavior help me
become the kind of person I want to be?
If it does, it's probably a good habit.
If it doesn't, it might be time to
change it.
Every habit casts a vote. Here's a way
to think about it. Every habit you
perform is like casting a vote for the
type of person you want to become. Go
for a walk. You're casting a vote for
being someone who values health. Read a
book. That's a vote for becoming someone
who's always learning. Skip your
workout. That might be a vote for
staying the same. The good news, you
don't need a unanimous vote. You just
need a majority. Your identity builds
with each small action you take. So,
even tiny habits matter.
Speak your habits out loud. Want to take
it even further? Try pointing and
calling in your own life. Next time you
reach for a snack, say, "I'm about to
eat this cookie, but I know it's not
helping me reach my health goals."
Sounds strange, right? But saying it out
loud makes it real. You can't ignore it
once you've heard it. And that moment of
awareness can help you make a better
choice. Even saying something like,
"Tomorrow, I need to send that email
after lunch." Helps you remember it
better. You're bringing the thought out
of your head and into the world. That's
when change starts. Don't change, just
notice. There's no pressure to change
your habits right away. First, just
notice them. That's enough to begin. If
you overeat, don't beat yourself up.
Just say, "Internesting. I ate more than
I needed." If you waste time online,
say, "Huh, I'm spending more time on my
phone than I want to." Self-awareness is
the first domino. Once you notice a
pattern, you have the power to change
it, but you can't fix what you can't
see. Um,
chapter summary. Our brains are
constantly scanning for patterns, often
without us realizing it.
Habits begin automatically. sometimes
before we even know what triggered them.
You don't need to consciously notice a
cue for a habit to activate. That's why
awareness is the first step in changing behavior.
behavior.
Systems like pointing and calling help
break us out of autopilot and boost
awareness. Creating a habit scorecard
helps you see your patterns clearly
without judgment. Label each habit as
positive, negative, or neutral based on
whether it aligns with the person you
want to become. Speaking your habits out
loud adds weight and intention to your
actions. The first move isn't change.
It's observation. Once you see your
habits clearly, real transformation
begins. Let's wrap this up with one
simple truth. You can't change what you
don't notice. But once you notice, you
have power. That's the gift of awareness.
Chapter 5. The best way to start a new habit.
habit.
We all want to build better habits.
Whether that's working out more, eating
healthier, reading regularly, or just
being more productive. But most of us
get stuck at the very first step,
getting started. Why? Because we usually
say things like, "I'll exercise more or
I'll start writing." Or, "I need to eat
better." But we never decide when or
where these things will happen. That's
like saying, "I'm going on a road trip."
without picking a destination or packing
a bag. Let's fix that.
In this chapter, we're going to talk
about the most effective way to start a
new habit and stick with it. We'll
explore two powerful techniques,
implementation intentions and habit
stacking. These simple sciencebacked
strategies can completely change the way
you build habits. No willpower required.
The power of clarity. why specific plans
went. Back in 2001, researchers in
Britain ran a study with 248 people to
help them build an exercise habit over
two weeks. They divided them into three
groups. Uh group one, um the control
group, they just tracked how often they
exercised. Group two, uh the motivation
group. These folks also tracked their
workouts but read about the benefits of
exercise like how it improves heart
health and prevents disease. Group
three, the planning group. They got the
same motivation material as group two,
but they also had to fill out one
sentence. During the next week, I will
exercise for at least 20 minutes on day
at time in place.
Here's what happened. Only about 35 to
38% of people in groups 1 and two
exercised at least once that week. In
group three, 91% followed through.
That's right. Writing down a clear plan
more than doubled the success rate. Why
did it work so well? because of
something called an implementation
intention. That's just a fancy way of
saying you make a specific plan for when
and where you'll do the thing you want
to do. It's one of the most effective
tools in the habit building toolbox.
How to use implementation intentions.
The formula is simple. I will behavior
at time in location. Let's break it down
with real life examples. Fitness. I will
go for a 30 minute walk at 6 p.m. in my
neighborhood. Meditation. I will
meditate for 1 minute at 7:00 a.m. in my
living room. Studying. I will study
Spanish at 8:00 p.m. in my bedroom.
Family. I will call my mom at 4 p.m.
every Sunday on the porch. This strategy
works because it removes the guesswork.
You're not relying on memory or
motivation. You've made the decision
before the moment comes. It turns the
foggy idea of I should do this into a
clear, actionable plan.
Time and place. Your new best friends.
Why do implementation intentions work so
well? Because our brains love cues. The
two strongest ones, time and location.
Think about it. The smell of coffee
might remind you it's morning. Your
phone buzzing makes you check it
instantly. The sight of your couch at
night makes you want to relax. So, when
you say, "At 6 p.m. in the kitchen, I
will drink a glass of water." Your brain
starts to tie those actions to those cues.
cues.
Eventually, you won't even have to think
about it. You'll just feel a gentle pull
to do the thing, like muscle memory for
your habits. Most people don't lack
motivation. They lack clarity. Here's a
truth that might surprise you. You
probably don't need more motivation. You
need more clarity. We waste so much time
waiting for inspiration, hoping we'll
feel ready to act. But successful people
don't rely on motivation. They rely on
systems. Clear, simple systems that make
action automatic. Implementation
intentions are that system. They help
you stop saying someday and start doing
today at 5:00 PM. It's not magic. It's
just making things obvious.
How to write your first implementation
intention. Let's make this real. Pick
one habit you want to start, just one.
Then fill in the blanks. I will new
habit at time in location. For example,
I will write for 10 minutes at 8 a.m. at
my desk. I will floss my teeth at 900
p.m. in the bathroom. I will do 10
push-ups at 5:30 p.m. in my bedroom.
This is the habit version of setting an
appointment with yourself. You don't
miss your dentist appointment, do you?
The fresh start effect. Use it to your
advantage. There's a little
psychological trick that can give you an
edge. We're more likely to start new
habits at the beginning of something.
the first day of the week, the first day
of the month, the new year, even your
birthday. These moments feel like a
fresh slate, and they come with built-in
motivation. So, if you've been thinking
about starting a new habit, use the next
fresh start as your launchpad. But don't
wait too long. Planning is good, but
doing is better. Stop saying yes to
everything. Another hidden benefit of
implementation intentions, they help you
say no. When you know exactly what
you're supposed to be doing, it becomes
easier to turn down distractions, time
wasters, and interruptions. I'm working
out at 6 p.m. becomes your boundary. No
more squeezing your habits into the
cracks of your schedule. You're making
space for them on purpose.
Introducing habit stacking, a simple way
to build momentum. Now, let's take it up
a notch. Another brilliant technique you
can use is called habit stacking. It was
popularized by Stamford professor BJ Fog
and it builds on the idea of
implementation intentions. Instead of
pairing your new habit with a time or
location, you pair it with a habit you
already do.
The formula looks like this. After I
current habit, I will new habit.
Examples. After I pour my morning
coffee, I will read one page of a book.
After I brush my teeth, I will stretch
for 30 seconds. After I get into bed, I
will write down one thing I'm grateful for.
for.
You're piggybacking your new habit onto
something that's already part of your
routine. It's like saying, "I'm already
doing this, so I might as well do that, too."
too."
The domino effect, using momentum to
your advantage.
There's a psychological phenomenon
called the Ditto effect, named after a
French philosopher who bought a fancy
robe and then felt compelled to upgrade
everything else he owned to match. One
new thing led to another and another and
another. It's a domino effect and it can
work for you instead of against you.
Once you do one small habit, your brain
is more likely to keep going. Habit
stacking creates this natural chain
reaction. Here's how a morning habit
stack might look. After I pour my
coffee, I'll meditate for one minute.
After I meditate, I'll write my to-do
list. After I write my to-do list, I'll
start my first task
or an evening version. After I eat
dinner, I'll put my plate in the
dishwasher. After I clean the kitchen,
I'll set out my clothes for tomorrow.
After I set out my clothes, I'll read
for 10 minutes. Each habit leads
naturally into the next. No willpower,
just flow. Make it obvious, make it
easy. The most important part of habit
stacking, pick the right trigger. The
best cues are clear. After I turn off
the shower is better than when I'm done
getting ready.
Consistent. Don't stack a daily habit on
top of something you only do once a week.
week. Automatic.
Automatic.
Choose a cue you don't have to think
about, like brushing your teeth, or
turning on your computer. Here's a tip.
Make a list of things you already do
every day. Waking up, making coffee,
taking a shower, locking the door,
starting your car, turning on Netflix.
Those are all great anchor points. Then
just slide your new habit right after
one of them. Shash. be specific or be
forgotten. One of the biggest mistakes
people make with habits is being too
vague. I want to eat better. I want to
get stronger. I want to be more present.
Um, these aren't habits. They're wishes.
Be specific. Instead of eat better, say
after I make lunch, I'll put veggies on
my plate first. Instead of get stronger,
say after I close my laptop, I'll do 10
squats next to my desk. Instead of be
more present, say after I get a phone
call, I'll take a deep breath before
answering. The clearer the cue, the
stronger the habit.
Chapter summary. Let's wrap it up. The
first law of behavior change is make it
obvious. One of the best ways to do this
is with implementation intentions. I
will behavior at time in location.
Another powerful strategy is habit
stacking. After I current habit, I will
new habit. Time and location are your
strongest cues. Use them on purpose.
Don't wait for motivation. Design your
habits into your day. Be specific. Be
consistent. Make it obvious. And most of
all, just get started. Your habits are
not just actions. They are votes for the
person you want to become. With every
tiny, clear, intentional step, you're
casting votes for a better you.
Chapter six. Why motivation is overrated
and environment matters more. Let's be
honest. How many times have you promised
yourself you'd start eating better,
exercising more, or spending less time
on your phone, only to fall back into
your old routines within days? It's easy
to blame a lack of motivation when that
happens. But what if the real problem
isn't your willpower or your mindset?
What if the problem is your environment?
Uh, let's dive into why your
surroundings might be shaping your
habits more than your motivation ever
could and how you can flip that to your advantage.
The power of a quiet change.
In Boston's Massachusetts General
Hospital, Dr. Anne Thorndikeke had an
idea that went against everything we're
told about changing behavior. She didn't
plan to give speeches about eating
healthier. She didn't post signs or
reminders. In fact, she didn't talk to
anyone at all. Instead, she and her team
made a subtle shift in the hospital
cafeteria. They changed the placement of
drinks. Originally, only soda was
available in the refrigerators near the
cash registers. Thorndikeke's team added
bottled water to those same fridges and
placed baskets of water throughout the
food stations around the cafeteria.
That's it. No announcements, no health
campaigns, just a few strategic
placements of bottled water. What happened?
happened?
Soda sales dropped by over 11%. Bottled
water sales jumped by 26%.
No one told people to drink more water.
But when it became the easiest choice,
more people naturally did it. This is
the power of environmental design.
Your choices aren't always conscious.
Here's the truth. We like to think we're
in control of our decisions, but often
we're just reacting to what's right in
front of us. If there's a bowl of
cookies on your kitchen counter, you'll
probably eat them, even if you're not
hungry. Um, if your office has a tray of
donuts every morning, it's hard not to
grab one on your way in. The same goes
for good behaviors. If your yoga mat is
rolled out on the floor, you're more
likely to do a few stretches. If your
water bottle is sitting on your desk,
you'll probably drink from it. We don't
just act on desire, we act on
convenience. And convenience is
controlled by our environment.
Um, your environment is the hidden force
behind your habits. Behavior scientists
have known this for a long time. Back in
1936, psychologist Kurt Leuen came up
with a simple formula. B= FP.
Translation: Behavior B is a function of
the person P and their environment E. In
other words, who you are matters, but
where you are matters just as much.
Businesses figured this out, too.
Grocery stores place high-profit items
at eye level because people are more
likely to buy what they see first.
That's why the fancy brands are front
and center while the budget options are
on the bottom shelf.
End of aisle displays are gold mines.
Coca-Cola, for example, gets nearly half
of its sales from those placements. It's
not that people wake up craving a Coke.
They just see it and they grab it. It's
the same with your habits. The more
visible something is, the more likely
you are to do it. Your brain is wired to
Let's talk about how you process the
world. Humans have about 11 million
sensory receptors. Around 10 million of
those are dedicated to sight. Half your
brain's resources are focused on what
you see. That means visual cues are
incredibly powerful. What you see,
consciously or unconsciously, drives
your behavior more than you realize. If
you want to change your habits, don't
just rely on motivation. Change what you
see. You don't have to be a victim of
your environment.
Here's the good news. You're not stuck
with your current setup. You can become
the architect of your environment.
Let's take a real life example from the
1970s in the Netherlands.
During an energy crisis, researchers
found that some homes used 30% less
electricity than others, even though
they were the same size and paid the
same rates. The difference? In some
homes, the electric meter was in the
basement. In others, it was placed in
the hallway where people walked past it
daily. When the meter was visible,
people naturally used less electricity.
They saw their usage and they adjusted
their behavior. Visibility is a powerful motivator.
motivator.
Practical ways to design your
environment for success. If every habit
starts with a Q, then the key to
changing your behavior is to make those
cues obvious and unavoidable. Here's how
to do it. Want to read more? Put your
book on your pillow or on the coffee
table. Want to work out more? Keep your
gym shoes by the door or your dumbbells
near the TV. Want to drink more water?
Place filled bottles in spots you walk
by often. Your desk, the kitchen
counter, your nightstand. Want to
practice gratitude? Keep a journal and a
pen right next to your toothbrush so you
see it every morning or night. Make the
good choices, the easy, obvious ones.
Even silly things can work. At Shipple
airport in Amsterdam, they reduced
bathroom cleaning costs by 8% just by
adding a tiny fly sticker in urinal.
Why? Men naturally aimed at the fly,
improving their aim. It was a simple
visual cue, but it changed behavior
dramatically. You can do the same in
your life.
One space, one use. Um, why context
matters? Let's talk about how your
habits become linked to locations. If
you always eat chips on the couch while
watching TV, your brain starts
associating that couch with snacking,
even if you're not hungry. If you work
from your bed, it's harder to fall
asleep at night because your brain
doesn't know if it's time to relax or
time to respond to emails. Um, over
time, your habits become tied not just
to single triggers, but to entire
environments. That's why it's helpful to
have a rule, one space, one use.
Designate specific areas of your home or
workspace for specific actions. A chair
for reading, a desk for working, a table
for eating, a corner for meditation, a
closet for workouts. Even in small
spaces, this can work. Got a studio
apartment? Try rearranging furniture to
create clear zones. You don't need more
space. You just need more clarity. And
if possible, separate your digital
spaces, too. Use one device for work,
another for entertainment, and another
for communication. That way, when you
sit down, your brain knows what to expect.
Want to start a new habit? Try a new
environment. Here's a secret to
kickstarting a new habit. Do it in a new
place. New environments don't have the
same triggers, distractions, or habits attached to them. Want to start
attached to them. Want to start journaling? Try writing at a new cafe or
journaling? Try writing at a new cafe or a quiet park. Want to brainstorm
a quiet park. Want to brainstorm creative ideas? Go to a large open space
creative ideas? Go to a large open space like a rooftop or a library. Want to eat
like a rooftop or a library. Want to eat healthier? Try a different grocery store
healthier? Try a different grocery store where you won't instinctively reach for
where you won't instinctively reach for your usual snacks. Changing your
your usual snacks. Changing your surroundings gives your brain a blank
surroundings gives your brain a blank slate. Even changing rooms or
slate. Even changing rooms or rearranging furniture can help break old
rearranging furniture can help break old patterns. Real life example, one table,
patterns. Real life example, one table, too many rolls. When James Clear started
too many rolls. When James Clear started his business, he worked from his kitchen
his business, he worked from his kitchen table. It seemed convenient until he
table. It seemed convenient until he realized he couldn't mentally clock out.
realized he couldn't mentally clock out. Was the kitchen table for work or for
Was the kitchen table for work or for eating or maybe for reading? The lack of
eating or maybe for reading? The lack of boundaries made it hard to focus or
boundaries made it hard to focus or relax. Once he had a separate office
relax. Once he had a separate office space, everything changed. Work stayed
space, everything changed. Work stayed in one room. Life happened in the
in one room. Life happened in the others. You don't need an extra room,
others. You don't need an extra room, but you do need clarity. The more you
but you do need clarity. The more you define each space, the easier it is for
define each space, the easier it is for your habits to take root. Chapter
your habits to take root. Chapter summary. Motivation is overrated. Design
summary. Motivation is overrated. Design your environment instead. Your
your environment instead. Your environment shapes your behavior. The
environment shapes your behavior. The things you see and interact with every
things you see and interact with every day are quietly influencing your
day are quietly influencing your actions.
actions. Motivation doesn't last, but smart
Motivation doesn't last, but smart design does. Making good habits obvious,
design does. Making good habits obvious, visible, and easy makes them more likely
visible, and easy makes them more likely to happen.
to happen. Every habit starts with a cue. Make the
Every habit starts with a cue. Make the queue impossible to miss. Your context
queue impossible to miss. Your context becomes your trigger. Over time, your
becomes your trigger. Over time, your habits get tied to locations and
habits get tied to locations and routines. Use this to your advantage.
routines. Use this to your advantage. New environments help build new habits.
New environments help build new habits. Step away from the old patterns to
Step away from the old patterns to create new behaviors. One space, one
create new behaviors. One space, one use. Assign each area of your life a
use. Assign each area of your life a purpose to reduce confusion and increase
purpose to reduce confusion and increase clarity. Remember, your environment is
clarity. Remember, your environment is either working for you or you or against
either working for you or you or against you. If you want to make a change, don't
you. If you want to make a change, don't start with your motivation. Start with
start with your motivation. Start with your surroundings. Because when you
your surroundings. Because when you design a better environment, better
design a better environment, better habits follow naturally. Next up, we'll
habits follow naturally. Next up, we'll explore how to make good habits easy and
explore how to make good habits easy and frictionless and how to remove the
frictionless and how to remove the roadblocks standing in your way. Stay
roadblocks standing in your way. Stay tuned.
tuned. Chapter 7. The secret to self-control.
Chapter 7. The secret to self-control. Most of us think that success comes down
Most of us think that success comes down to willpower. We imagine that people who
to willpower. We imagine that people who eat healthy, exercise consistently, and
eat healthy, exercise consistently, and avoid bad habits are simply stronger
avoid bad habits are simply stronger than the rest of us, more disciplined,
than the rest of us, more disciplined, more focused, more self-controlled. But
more focused, more self-controlled. But what if that's not the full story? What
what if that's not the full story? What if the secret to self-control isn't
if the secret to self-control isn't about being stronger, but about being
about being stronger, but about being smarter with your environment? This
smarter with your environment? This chapter is going to challenge everything
chapter is going to challenge everything you thought you knew about willpower.
you thought you knew about willpower. And by the end, you'll have a powerful,
And by the end, you'll have a powerful, practical tool to take control of your
practical tool to take control of your habits without needing to push through
habits without needing to push through temptation every single day. Let's start
temptation every single day. Let's start with a real story from the Vietnam War.
with a real story from the Vietnam War. Section one,
Section one, >> a shocking discovery in Vietnam. In
>> a shocking discovery in Vietnam. In 1971, as the Vietnam War dragged on, two
1971, as the Vietnam War dragged on, two US congressmen, Robert Steele and Morgan
US congressmen, Robert Steele and Morgan Murphy, went overseas to visit American
Murphy, went overseas to visit American troops. What they discovered shocked the
troops. What they discovered shocked the nation. Over 15% of soldiers were
nation. Over 15% of soldiers were addicted to heroin, and about 35% had
addicted to heroin, and about 35% had tried it. That's not just a small issue.
tried it. That's not just a small issue. It was a full-blown crisis.
It was a full-blown crisis. Naturally, this sparked serious concern
Naturally, this sparked serious concern back home. The US government quickly set
back home. The US government quickly set up a task force to investigate and
up a task force to investigate and respond. President Nixon even launched
respond. President Nixon even launched the Special Action Office of Drug Abuse
the Special Action Office of Drug Abuse Prevention.
Prevention. Researchers were assigned to monitor
Researchers were assigned to monitor these addicted soldiers,
these addicted soldiers, especially as they returned home. The
especially as they returned home. The big fear that America would face a
big fear that America would face a heroin epidemic among veterans. But what
heroin epidemic among veterans. But what happened next turned that fear on its
happened next turned that fear on its head. According to lead researcher Lee
head. According to lead researcher Lee Robbins, only 5% of those soldiers
Robbins, only 5% of those soldiers became readdicted within a year. And
became readdicted within a year. And even 3 years later, just 12% had
even 3 years later, just 12% had relapsed. Wait, what? These were
relapsed. Wait, what? These were soldiers who were addicted to one of the
soldiers who were addicted to one of the most powerful drugs in existence. And
most powerful drugs in existence. And yet, once they came home, eight out of
yet, once they came home, eight out of 10 kicked the habit almost instantly. No
10 kicked the habit almost instantly. No rehab, no years of therapy, no grueling
rehab, no years of therapy, no grueling withdrawal, just gone.
withdrawal, just gone. So, how is that possible? Section 2
So, how is that possible? Section 2 environment changes everything. In
environment changes everything. In Vietnam, soldiers were surrounded by
Vietnam, soldiers were surrounded by constant triggers. Heroin was easy to
constant triggers. Heroin was easy to get. They were under extreme stress.
get. They were under extreme stress. Many of their fellow soldiers used it,
Many of their fellow soldiers used it, and they were far from home in an
and they were far from home in an unfamiliar and hostile environment. It
unfamiliar and hostile environment. It wasn't just the drug, it was the
wasn't just the drug, it was the context. The environment was practically
context. The environment was practically begging them to use. But back home, all
begging them to use. But back home, all those cues were gone. No battlefield
those cues were gone. No battlefield stress, no heroin using buddies, no drug
stress, no heroin using buddies, no drug dealers around the corner. Without those
dealers around the corner. Without those environmental triggers, the craving
environmental triggers, the craving disappeared. This finding was
disappeared. This finding was groundbreaking. At the time, addiction
groundbreaking. At the time, addiction was seen as a moral failing, a permanent
was seen as a moral failing, a permanent character flaw. But Robbins showed
character flaw. But Robbins showed something different. Change the
something different. Change the environment and the habit often
environment and the habit often disappears. Compare that to a typical
disappears. Compare that to a typical person who goes through addiction rehab.
person who goes through addiction rehab. They might spend 30 days in a clean,
They might spend 30 days in a clean, trigger-free clinic, but then return
trigger-free clinic, but then return home to the same stress, the same
home to the same stress, the same friends, and the same routines. And what
friends, and the same routines. And what happens? In most cases, 90% of them
happens? In most cases, 90% of them relapse. The difference isn't willpower,
relapse. The difference isn't willpower, it's the environment.
it's the environment. Section three, the truth about
Section three, the truth about disciplined people. This brings us to a
disciplined people. This brings us to a major truth. People who seem to have the
major truth. People who seem to have the most self-control are usually the ones
most self-control are usually the ones who need to use it the least. Think
who need to use it the least. Think about that for a moment.
about that for a moment. They're not constantly resisting
They're not constantly resisting temptation or flexing their willpower
temptation or flexing their willpower like a muscle. Instead, they set up
like a muscle. Instead, they set up their lives in a way where temptation
their lives in a way where temptation rarely shows up. They're not better
rarely shows up. They're not better people. They just have fewer bad choices
people. They just have fewer bad choices available. It's like trying to eat
available. It's like trying to eat healthy. If your kitchen is full of
healthy. If your kitchen is full of chips, soda, and frozen pizza, then
chips, soda, and frozen pizza, then every day becomes a battle. But if all
every day becomes a battle. But if all you've got is fruits, veggies, and lean
you've got is fruits, veggies, and lean protein, there's nothing to resist.
protein, there's nothing to resist. Want to watch less Netflix? Cancel your
Want to watch less Netflix? Cancel your subscription or sign out of your
subscription or sign out of your account. Want to scroll less on social
account. Want to scroll less on social media? Delete the app from your phone.
media? Delete the app from your phone. This isn't about being more disciplined.
This isn't about being more disciplined. It's about designing your environment so
It's about designing your environment so you don't have to fight the same battle
you don't have to fight the same battle over and over again. Because in the long
over and over again. Because in the long run, your environment will always win.
Section four, how habits stick around even after you quit. Let's get a little
even after you quit. Let's get a little deeper into how habits actually work.
deeper into how habits actually work. Here's a quick story. A therapist named
Here's a quick story. A therapist named Patty Olas in Austin used to smoke
Patty Olas in Austin used to smoke regularly when she rode horses with a
regularly when she rode horses with a friend. Eventually, she quit smoking and
friend. Eventually, she quit smoking and didn't touch a cigarette for years. Then
didn't touch a cigarette for years. Then one day, decades later, she got on a
one day, decades later, she got on a horse again, and out of nowhere, she
horse again, and out of nowhere, she craved a cigarette. Why? Because the
craved a cigarette. Why? Because the queue was still buried in her brain.
queue was still buried in her brain. Riding a horse had become linked with
Riding a horse had become linked with smoking. And even though the habit had
smoking. And even though the habit had been dormant, it hadn't been erased.
been dormant, it hadn't been erased. This is how habits work. Once formed,
This is how habits work. Once formed, they can be triggered again by the right
they can be triggered again by the right cue, a smell, a sound, a location, even
cue, a smell, a sound, a location, even a feeling. You can quit a habit, but you
a feeling. You can quit a habit, but you don't erase it. That's why resisting
don't erase it. That's why resisting temptation isn't a reliable long-term
temptation isn't a reliable long-term strategy. The craving will always come
strategy. The craving will always come back if the cue is still present.
back if the cue is still present. Section five, why shame and willpower
Section five, why shame and willpower don't work. This is why so many
don't work. This is why so many strategies backfire, especially ones
strategies backfire, especially ones based on shame, fear, or guilt. When we
based on shame, fear, or guilt. When we show obese people scary weight loss
show obese people scary weight loss presentations, they feel stressed and
presentations, they feel stressed and stress often leads to overeating. When
stress often leads to overeating. When we show smokers black lungs, they get
we show smokers black lungs, they get anxious and anxiety is one of their
anxious and anxiety is one of their biggest triggers to smoke. This is
biggest triggers to smoke. This is called Q induced wanting. Something in
called Q induced wanting. Something in the environment, an image, a sound, a
the environment, an image, a sound, a memory, triggers the urge before we even
memory, triggers the urge before we even realize what's happening. In fact,
realize what's happening. In fact, studies have shown that just flashing a
studies have shown that just flashing a picture of cocaine in front of addicts
picture of cocaine in front of addicts for 33 milliseconds too fast for the
for 33 milliseconds too fast for the conscious mind to register activates the
conscious mind to register activates the brain's craving center. That's the power
brain's craving center. That's the power of cues. You don't need to think about
of cues. You don't need to think about the habit. Your brain is already on
the habit. Your brain is already on autopilot. Section six, break the Q.
autopilot. Section six, break the Q. Break the habit.
Break the habit. So, how do we use this knowledge? If Q's
So, how do we use this knowledge? If Q's are what trigger bad habits, then then
are what trigger bad habits, then then the best way to break a bad habit is to
the best way to break a bad habit is to remove the queue, not just avoid it.
remove the queue, not just avoid it. Eliminate it. Make it invisible.
Eliminate it. Make it invisible. Let's look at a few examples. If your
Let's look at a few examples. If your phone keeps distracting you, leave it in
phone keeps distracting you, leave it in another room while you work. If social
another room while you work. If social media makes you feel jealous or
media makes you feel jealous or inadequate, unfollow or mute those
inadequate, unfollow or mute those accounts. If watching TV keeps you from
accounts. If watching TV keeps you from sleeping on time, move the TV out of
sleeping on time, move the TV out of your bedroom. If you keep overspending
your bedroom. If you keep overspending on gadgets, stop reading tech blogs and
on gadgets, stop reading tech blogs and YouTube reviews. If you're playing too
YouTube reviews. If you're playing too many video games, unplug the console and
many video games, unplug the console and store it in a drawer. These small shifts
store it in a drawer. These small shifts can make a massive difference.
can make a massive difference. This is the inversion of the first law
This is the inversion of the first law of behavior change. Instead of make it
of behavior change. Instead of make it obvious, you make it invisible. And
obvious, you make it invisible. And often when the Q disappears, the craving
often when the Q disappears, the craving follows. Section seven, the real secret
follows. Section seven, the real secret to self-control. Let's wrap this up with
to self-control. Let's wrap this up with one big idea. Self-control is a
one big idea. Self-control is a short-term strategy. Environment design
short-term strategy. Environment design is a long-term solution. You can grit
is a long-term solution. You can grit your teeth and say no once, maybe twice.
your teeth and say no once, maybe twice. But if you have to do that every day,
But if you have to do that every day, fighting the same urge again and again,
fighting the same urge again and again, you're going to burn out. Instead of
you're going to burn out. Instead of trying to become a superhero with
trying to become a superhero with infinite willpower, use your energy to
infinite willpower, use your energy to design a better environment. Make good
design a better environment. Make good habits obvious. Make bad habits
habits obvious. Make bad habits invisible. You don't have to be perfect.
invisible. You don't have to be perfect. You just have to make the right choice
You just have to make the right choice easier and the wrong choice harder.
easier and the wrong choice harder. That's the real secret to self-control.
That's the real secret to self-control. Chapter summary. The secret to
Chapter summary. The secret to self-control. In the Vietnam War, many
self-control. In the Vietnam War, many US soldiers were addicted to heroin. But
US soldiers were addicted to heroin. But most quit effortlessly when they
most quit effortlessly when they returned home. Why? The environment
returned home. Why? The environment changed. Habits are triggered by cues in
changed. Habits are triggered by cues in your surroundings. Change the cues and
your surroundings. Change the cues and you can often change the behavior.
you can often change the behavior. People with strong self-control don't
People with strong self-control don't resist temptation all day. They avoid
resist temptation all day. They avoid temptation altogether by designing smart
temptation altogether by designing smart environments.
environments. Once a habit is formed, it's stored in
Once a habit is formed, it's stored in the brain and can be triggered even
the brain and can be triggered even years later. That's why relying on
years later. That's why relying on willpower alone doesn't work. Instead of
willpower alone doesn't work. Instead of trying to force good behavior, remove
trying to force good behavior, remove the cues that lead to bad habits.
the cues that lead to bad habits. This is the inversion of the first law
This is the inversion of the first law of behavior change. Don't make it
of behavior change. Don't make it obvious. Instead, make it invisible.
obvious. Instead, make it invisible. Examples: Leave your phone outside the
Examples: Leave your phone outside the room while working. Unfollow accounts
room while working. Unfollow accounts that make you feel jealous. Delete apps.
that make you feel jealous. Delete apps. Cancel subscriptions. Unplug
Cancel subscriptions. Unplug distractions. Your willpower is limited.
distractions. Your willpower is limited. Your environment is powerful. Design it
Your environment is powerful. Design it wisely. And you won't need to fight so
wisely. And you won't need to fight so hard to win.
hard to win. Chapter 8. How to make a habit
Chapter 8. How to make a habit irresistible. Imagine walking past a
irresistible. Imagine walking past a bakery and catching the scent of fresh
bakery and catching the scent of fresh cinnamon rolls wafting through the air.
cinnamon rolls wafting through the air. You weren't hungry 2 seconds ago, but
You weren't hungry 2 seconds ago, but now your mouth is watering, your stomach
now your mouth is watering, your stomach growls, and your feet almost move toward
growls, and your feet almost move toward the door without your permission. Why?
the door without your permission. Why? because your brain was just hit with a
because your brain was just hit with a craving. Not because of hunger, but
craving. Not because of hunger, but because something attractive, something
because something attractive, something irresistible just triggered a powerful
irresistible just triggered a powerful habit loop in your mind. That's what
habit loop in your mind. That's what this chapter is all about. How cravings
this chapter is all about. How cravings are formed and how we can use that
are formed and how we can use that knowledge to build better habits. Let's
knowledge to build better habits. Let's break it down step by step.
break it down step by step. Section one, the power of attraction.
Section one, the power of attraction. Back in the 1940s, a Dutch scientist
Back in the 1940s, a Dutch scientist named Nico Tinberen discovered something
named Nico Tinberen discovered something fascinating about animal behavior. He
fascinating about animal behavior. He was studying baby birds called herring
was studying baby birds called herring gulls, and he noticed something odd. The
gulls, and he noticed something odd. The chicks would peck at a red dot on their
chicks would peck at a red dot on their mother's beak when they were hungry. So,
mother's beak when they were hungry. So, Timberen ran a test. He made fake
Timberen ran a test. He made fake cardboard beaks, just a stick with a red
cardboard beaks, just a stick with a red dot on it, and showed them to the
dot on it, and showed them to the chicks. And guess what? The chicks
chicks. And guess what? The chicks pecked like crazy, just as if it were
pecked like crazy, just as if it were their real mom.
their real mom. Even more surprising, the more
Even more surprising, the more exaggerated the red dot, the more
exaggerated the red dot, the more excited the chicks became. When
excited the chicks became. When Tinbergan made a fake beak with three
Tinbergan made a fake beak with three big red dots, the chicks went wild. This
big red dots, the chicks went wild. This wasn't just about birds. Timber and
wasn't just about birds. Timber and other scientists found the same thing in
other scientists found the same thing in geese, frogs, and fish. They called
geese, frogs, and fish. They called these exaggerated signals supernormal
these exaggerated signals supernormal stimuli, things that are even more
stimuli, things that are even more stimulating than the real thing. Fast
stimulating than the real thing. Fast forward to today, and we humans are
forward to today, and we humans are still falling for supernormal stimuli
still falling for supernormal stimuli all the time.
Section two, supernormal stimuli in modern life. Let's talk about food. Uh,
modern life. Let's talk about food. Uh, in the wild, salt, sugar, and fat were
in the wild, salt, sugar, and fat were rare and valuable. Our ancestors would
rare and valuable. Our ancestors would jump at any chance to eat them because
jump at any chance to eat them because their survival depended on it. But now
their survival depended on it. But now they're everywhere. Chips, cookies,
they're everywhere. Chips, cookies, soda, fast food. These things are packed
soda, fast food. These things are packed with the exact ingredients our brains
with the exact ingredients our brains are wired to love. But they're also
are wired to love. But they're also engineered to be even more appealing
engineered to be even more appealing than natural food. This is no accident.
than natural food. This is no accident. Food scientists work to find the perfect
Food scientists work to find the perfect bliss point. The exact mix of sugar,
bliss point. The exact mix of sugar, salt, and fat that lights up your
salt, and fat that lights up your brain's reward centers like a Christmas
brain's reward centers like a Christmas tree. Take potato chips for example.
tree. Take potato chips for example. They're crispy on the outside, soft on
They're crispy on the outside, soft on the inside, salty, and perfectly
the inside, salty, and perfectly crunchy. Or think of an Oreo. Crunchy
crunchy. Or think of an Oreo. Crunchy cookie on the outside, smooth, sweet
cookie on the outside, smooth, sweet filling in the middle. That mix of
filling in the middle. That mix of textures and flavors, that's called
textures and flavors, that's called dynamic contrast. And it makes processed
dynamic contrast. And it makes processed foods incredibly addictive.
foods incredibly addictive. These foods don't just taste good,
These foods don't just taste good, they're irresistible. Your brain treats
they're irresistible. Your brain treats them like gold, and you want more. This
them like gold, and you want more. This same idea applies far beyond food.
same idea applies far beyond food. Social media gives you more compliments
Social media gives you more compliments and attention in 10 minutes than you'd
and attention in 10 minutes than you'd get all day in real life. Porn delivers
get all day in real life. Porn delivers endless novelty and stimulation that
endless novelty and stimulation that reality just can't match. Video games
reality just can't match. Video games offer rewards, achievements, and
offer rewards, achievements, and adventure in a tighter, more satisfying
adventure in a tighter, more satisfying loop than life ever could. Ads show
loop than life ever could. Ads show ideal people in ideal lighting with
ideal people in ideal lighting with perfect smiles. None of it real like,
perfect smiles. None of it real like, but all of it designed to trigger
but all of it designed to trigger desire. These are the supernormal
desire. These are the supernormal stimuli of the modern world and they
stimuli of the modern world and they shape our habits, both good and bad.
shape our habits, both good and bad. Section three, why some habits stick and
Section three, why some habits stick and others don't. So, what's really
others don't. So, what's really happening when a habit takes hold? The
happening when a habit takes hold? The answer lies in dopamine, the brain's
answer lies in dopamine, the brain's craving chemical. We used to think
craving chemical. We used to think dopamine was only about pleasure. But we
dopamine was only about pleasure. But we now know it plays a much bigger role. It
now know it plays a much bigger role. It drives your desire to act. Let's take a
drives your desire to act. Let's take a simple example. If you're scrolling
simple example. If you're scrolling through Instagram and see a delicious
through Instagram and see a delicious burger, you might get a little dopamine
burger, you might get a little dopamine spike. Not because you're eating the
spike. Not because you're eating the burger, but because your brain is
burger, but because your brain is saying, "That looks good. Let's get it."
saying, "That looks good. Let's get it." Dopamine isn't just triggered when you
Dopamine isn't just triggered when you get a reward. It spikes in anticipation
get a reward. It spikes in anticipation of one. That's what gives you the energy
of one. That's what gives you the energy and motivation to act. In one famous
and motivation to act. In one famous experiment, scientists blocked dopamine
experiment, scientists blocked dopamine in rats. The rats stopped eating,
in rats. The rats stopped eating, stopped drinking, and eventually died.
stopped drinking, and eventually died. Even if you gave them food, they didn't
Even if you gave them food, they didn't want it. Their ability to enjoy things
want it. Their ability to enjoy things was still there. But they had lost all
was still there. But they had lost all desire to pursue anything. Then
desire to pursue anything. Then scientists tried the opposite. They gave
scientists tried the opposite. They gave rats a dose of dopamine every time they
rats a dose of dopamine every time they did a certain action, like poking their
did a certain action, like poking their nose in a box. Soon, the rats were
nose in a box. Soon, the rats were poking their noses 800 times an hour
poking their noses 800 times an hour just to get the dopamine hit. Sound
just to get the dopamine hit. Sound familiar? It should. Slot machine
familiar? It should. Slot machine players hit the button 600 times an
players hit the button 600 times an hour. Social media users refresh their
hour. Social media users refresh their feeds again and again. We're all chasing
feeds again and again. We're all chasing the next little dopamine hit. Here's the
the next little dopamine hit. Here's the big takeaway. Habits are a
big takeaway. Habits are a dopamine-driven feedback loop. The
dopamine-driven feedback loop. The stronger the anticipation of reward, the
stronger the anticipation of reward, the more likely the habit will stick.
more likely the habit will stick. Section four, wanting versus liking.
Section four, wanting versus liking. Here's something surprising. We want
Here's something surprising. We want things more than we actually enjoy them.
things more than we actually enjoy them. That might sound strange, but think
That might sound strange, but think about it. Ever dreamed about a vacation
about it. Ever dreamed about a vacation for weeks only to feel slightly let down
for weeks only to feel slightly let down once you got there? Or looked forward to
once you got there? Or looked forward to Christmas as a kid only to feel kind of
Christmas as a kid only to feel kind of meh once the presents were opened. This
meh once the presents were opened. This opened.
opened. That's because the anticipation of a
That's because the anticipation of a reward often feels better than the
reward often feels better than the reward itself. This gap between wanting
reward itself. This gap between wanting and liking is crucial. The wanting is
and liking is crucial. The wanting is what drives behavior. The liking is what
what drives behavior. The liking is what happens afterward and often fades
happens afterward and often fades quickly. Your brain is wired with much
quickly. Your brain is wired with much more space and energy devoted to wanting
more space and energy devoted to wanting than to liking. That's why we scroll
than to liking. That's why we scroll endlessly through our phones, chase
endlessly through our phones, chase goals, and crave things even if we don't
goals, and crave things even if we don't always enjoy them as much as we expect.
always enjoy them as much as we expect. Understanding this helps us build better
Understanding this helps us build better habits. If we want habits to stick, we
habits. If we want habits to stick, we have to make them attractive. Make
have to make them attractive. Make ourselves want to do them. So, how do we
ourselves want to do them. So, how do we do that?
do that? Section five. Make good habits
Section five. Make good habits irresistible with temptation bundling.
He was an electrical engineering student in Dublin who liked watching Netflix.
in Dublin who liked watching Netflix. But he also knew he should exercise
But he also knew he should exercise more. So, he built a clever solution. He
more. So, he built a clever solution. He connected his stationary bike to his
connected his stationary bike to his computer and wrote a program that only
computer and wrote a program that only let Netflix play if he was pedaling. The
let Netflix play if he was pedaling. The moment he slowed down, the show paused.
moment he slowed down, the show paused. If he stopped pedaling, the screen went
If he stopped pedaling, the screen went dark. He created a system where the
dark. He created a system where the thing he wanted to do, watch Netflix,
thing he wanted to do, watch Netflix, was only possible if he did the thing he
was only possible if he did the thing he needed to do, exercise. This idea is
needed to do, exercise. This idea is called temptation bundling, and it works
called temptation bundling, and it works like magic. Temptation bundling is
like magic. Temptation bundling is simple. Pair a habit you need to do with
simple. Pair a habit you need to do with something you want to do. Here are a few
something you want to do. Here are a few more examples. Want to catch up on your
more examples. Want to catch up on your favorite podcast? Only listen while
favorite podcast? Only listen while cleaning the house. Love getting a
cleaning the house. Love getting a pedicure? Only schedule one while
pedicure? Only schedule one while working through overdue emails. Want to
working through overdue emails. Want to watch sports highlights? Only allow
watch sports highlights? Only allow yourself to check ESPN after you've made
yourself to check ESPN after you've made a few sales calls. Even big companies
a few sales calls. Even big companies use this strategy. When ABC launched its
use this strategy. When ABC launched its Thank God It's Thursday TV lineup, they
Thank God It's Thursday TV lineup, they encouraged viewers to enjoy wine,
encouraged viewers to enjoy wine, popcorn, and cozy vibes while watching
popcorn, and cozy vibes while watching their shows. They paired TV, what the
their shows. They paired TV, what the network wanted you to watch, with things
network wanted you to watch, with things you already love doing. Over time,
you already love doing. Over time, viewers began associating Thursday
viewers began associating Thursday nights with comfort, relaxation, and
nights with comfort, relaxation, and entertainment. The key idea is to attach
entertainment. The key idea is to attach pleasure to the habit you want to build.
pleasure to the habit you want to build. Section six, the formula for success.
Section six, the formula for success. Here's a simple way to apply this in
Here's a simple way to apply this in your life using two tools. One, habit
your life using two tools. One, habit stacking. Linking a new habit to
stacking. Linking a new habit to something you already do. Two,
something you already do. Two, temptation bundling. Pairing a want with
temptation bundling. Pairing a want with a need. Put them together like this.
a need. Put them together like this. After I current habit, I will have it I
After I current habit, I will have it I need. After I have it, I need I will
need. After I have it, I need I will have it I want. Let's walk through a few
have it I want. Let's walk through a few examples. Want to read the news but need
examples. Want to read the news but need to practice gratitude. After I make my
to practice gratitude. After I make my morning coffee, I'll write one thing I'm
morning coffee, I'll write one thing I'm grateful for. After that, I'll read the
grateful for. After that, I'll read the news. Want to check Instagram but need
news. Want to check Instagram but need to exercise? After I pull out my phone,
to exercise? After I pull out my phone, I'll do 10 squats. After that, I can
I'll do 10 squats. After that, I can scroll Instagram for five minutes. Want
scroll Instagram for five minutes. Want to watch YouTube but need to study.
to watch YouTube but need to study. After I finish 30 minutes of focused
After I finish 30 minutes of focused study, I'll watch one video.
study, I'll watch one video. By doing this, you teach your brain that
By doing this, you teach your brain that the good stuff, dopamine hits, comes
the good stuff, dopamine hits, comes after the important stuff. Over time,
after the important stuff. Over time, you start craving the whole chain.
you start craving the whole chain. Chapter summary. The second law of
Chapter summary. The second law of behavior change is make it attractive.
behavior change is make it attractive. And here's what we've learned. We're
And here's what we've learned. We're wired to respond to supernormal stimuli,
wired to respond to supernormal stimuli, exaggerated enhanced versions of what we
exaggerated enhanced versions of what we naturally desire. Uh dopamine drives our
naturally desire. Uh dopamine drives our habits not because of the pleasure
habits not because of the pleasure itself, but because of the anticipation.
itself, but because of the anticipation. We act because we crave. The stronger
We act because we crave. The stronger the craving, the more consistent the
the craving, the more consistent the behavior. The wanting often outweighs
behavior. The wanting often outweighs liking. And this is where habits take
liking. And this is where habits take root. Temptation bundling helps us make
root. Temptation bundling helps us make good habits more attractive by pairing
good habits more attractive by pairing them with things we already enjoy.
them with things we already enjoy. You can supercharge this process with
You can supercharge this process with the formula after I current have it, I
the formula after I current have it, I will have it, I need. After I have it, I
will have it, I need. After I have it, I need, I will have it, I want. When we
need, I will have it, I want. When we make our good habits feel irresistible,
make our good habits feel irresistible, when we attach desire to discipline, we
when we attach desire to discipline, we stop forcing ourselves to change and
stop forcing ourselves to change and start being pulled into it. So the next
start being pulled into it. So the next time you want to start a habit that
time you want to start a habit that sticks, ask yourself one question. How
sticks, ask yourself one question. How can I make it so attractive I actually
can I make it so attractive I actually want to do it? Because that's how real
want to do it? Because that's how real change begins.
change begins. Chapter nine. How your friends and
Chapter nine. How your friends and family shape your habits. Let's begin
family shape your habits. Let's begin with a simple truth. We don't just learn
with a simple truth. We don't just learn habits from books or by watching
habits from books or by watching motivational videos. We pick them up
motivational videos. We pick them up from the people around us. Our families,
from the people around us. Our families, our friends, our co-workers. They all
our friends, our co-workers. They all play a powerful role in shaping what we
play a powerful role in shaping what we do every day, often without us even
do every day, often without us even realizing it. To understand just how
realizing it. To understand just how deeply this influence runs, let's go
deeply this influence runs, let's go back in time to one of the most
back in time to one of the most fascinating real life experiments ever
fascinating real life experiments ever conducted. Not in a lab, but in a home
conducted. Not in a lab, but in a home in Hungary,
the Pulgar family experiment. In 1965, a man named Llo Pulgar made a
In 1965, a man named Llo Pulgar made a bold claim, "Geniuses are made, not
bold claim, "Geniuses are made, not born." He believed that with the right
born." He believed that with the right habits and intense practice, any child
habits and intense practice, any child could become a world-class expert at
could become a world-class expert at just about anything. He was so committed
just about anything. He was so committed to this idea that he wrote to a woman
to this idea that he wrote to a woman named Claraara asking her not just to
named Claraara asking her not just to marry him but to join him in proving it.
marry him but to join him in proving it. Claraara, a teacher who also believed in
Claraara, a teacher who also believed in the power of learning, agreed. Their
the power of learning, agreed. Their experiment raised children who would
experiment raised children who would become chess champions.
become chess champions. Llo and Claraara built an entire home
Llo and Claraara built an entire home around chess. Books lined the walls.
around chess. Books lined the walls. Games were played constantly. The
Games were played constantly. The children, Susan, Sophia, and Judith were
children, Susan, Sophia, and Judith were immersed in a world where chess wasn't
immersed in a world where chess wasn't just a hobby. It was the family culture.
just a hobby. It was the family culture. Everyone played, everyone studied, and
Everyone played, everyone studied, and excellence was expected. The results
excellence was expected. The results remarkable. Susan, the eldest, started
remarkable. Susan, the eldest, started playing at four and was soon beating
playing at four and was soon beating grown adults. Sophia, the middle child,
grown adults. Sophia, the middle child, became a world champion at 14 and a
became a world champion at 14 and a grandmaster shortly after. Judith, the
grandmaster shortly after. Judith, the youngest, was a prodigy. By 12, she was
youngest, was a prodigy. By 12, she was among the world's top 100 players. At
among the world's top 100 players. At 15, she be she became the youngest
15, she be she became the youngest grandmaster ever, beating Bobby
grandmaster ever, beating Bobby Fischer's record. She stayed the
Fischer's record. She stayed the topranked female player for 27 years. To
topranked female player for 27 years. To many, their childhood might seem
many, their childhood might seem intense, but the sisters remember it
intense, but the sisters remember it fondly. Chess was fun. It was their
fondly. Chess was fun. It was their shared passion. It wasn't forced. It was
shared passion. It wasn't forced. It was encouraged, supported, and celebrated.
encouraged, supported, and celebrated. And that's the key. They were raised in
And that's the key. They were raised in an environment where their habit playing
an environment where their habit playing chess was seen as normal, even
chess was seen as normal, even desirable.
desirable. Now, let's zoom out and look at what
Now, let's zoom out and look at what this means for all of us. Why we copy
this means for all of us. Why we copy others? We're social creatures. From the
others? We're social creatures. From the beginning of human history, being part
beginning of human history, being part of a group meant survival. If you were
of a group meant survival. If you were cast out or left alone, your chances of
cast out or left alone, your chances of making it dropped dramatically. So over
making it dropped dramatically. So over time, our brains learn to value
time, our brains learn to value belonging deeply. Today, we may not be
belonging deeply. Today, we may not be living in tribes anymore, but our
living in tribes anymore, but our instincts haven't changed much. We still
instincts haven't changed much. We still crave connection, acceptance, and
crave connection, acceptance, and approval. And because of that, we often
approval. And because of that, we often end up copying the behaviors of the
end up copying the behaviors of the people around us. These patterns don't
people around us. These patterns don't come from conscious decisions. You
come from conscious decisions. You didn't sit down one day and decide how
didn't sit down one day and decide how often to check your phone or how you
often to check your phone or how you handle stress. You picked it up by
handle stress. You picked it up by watching others. Your parents, your
watching others. Your parents, your siblings, your friends, your co-workers.
siblings, your friends, your co-workers. We imitate others constantly, especially
We imitate others constantly, especially three groups. One, the people closest to
three groups. One, the people closest to us. Two, the people around us, the
us. Two, the people around us, the majority. Three, the people we admire.
majority. Three, the people we admire. Let's break each of those down. Uh, head
Let's break each of those down. Uh, head defender one, imitating the clothes.
defender one, imitating the clothes. Family and friends.
Family and friends. We're most influenced by the people who
We're most influenced by the people who are nearest to us physically and
are nearest to us physically and emotionally. Think about how much your
emotionally. Think about how much your daily life mirrors your family's
daily life mirrors your family's routines. Did your parents always have
routines. Did your parents always have dessert after dinner? You probably do,
dessert after dinner? You probably do, too. Did your friends binge watch TV
too. Did your friends binge watch TV shows in college? Chances are you joined
shows in college? Chances are you joined in. It's not just about routines. It's
in. It's not just about routines. It's about values, too. If your parents
about values, too. If your parents believed in hard work, you likely value
believed in hard work, you likely value it. If your partner always double-ch
it. If your partner always double-ch checkcks the locked door at night, you
checkcks the locked door at night, you may start doing it, too, even if you
may start doing it, too, even if you never used to. Here's something
never used to. Here's something powerful. One study tracked over 12,000
powerful. One study tracked over 12,000 people for more than 30 years. They
people for more than 30 years. They found that if a close friend became
found that if a close friend became obese, your chances of becoming obese
obese, your chances of becoming obese went up by 57%.
went up by 57%. But the reverse is also true. If someone
But the reverse is also true. If someone close to you loses weight, there's a
close to you loses weight, there's a good chance you'll start dropping
good chance you'll start dropping pounds, too. It's like a magnet. The
pounds, too. It's like a magnet. The people around us pull us in their
people around us pull us in their direction. Now imagine you want to build
direction. Now imagine you want to build a new habit like running every morning.
a new habit like running every morning. If your partner, your friends, and your
If your partner, your friends, and your co-workers are all couch potatoes, it's
co-workers are all couch potatoes, it's going to feel like an uphill battle. But
going to feel like an uphill battle. But if you join a running club, suddenly
if you join a running club, suddenly that habit feels easier, even exciting.
that habit feels easier, even exciting. Why? Because now you're surrounded by
Why? Because now you're surrounded by people who think running is normal, even
people who think running is normal, even fun. The key, surround yourself with
fun. The key, surround yourself with people who already live the way you want
people who already live the way you want to live. And even better, find people
to live. And even better, find people who are similar to you in some way. Same
who are similar to you in some way. Same interests, same background, same humor.
interests, same background, same humor. When you feel like you fit in with a
When you feel like you fit in with a group, their habits feel more natural to
group, their habits feel more natural to adopt.
Two, imitating the many, the power of the crowd. Have you ever laughed at a
the crowd. Have you ever laughed at a joke just because everyone else was
joke just because everyone else was laughing? Or tried a new restaurant
laughing? Or tried a new restaurant because it had thousands of fivestar
because it had thousands of fivestar reviews or or worn something because
reviews or or worn something because everyone is wearing it? That's the pull
everyone is wearing it? That's the pull of the crowd. and it's stronger than we
of the crowd. and it's stronger than we realize. In the 1950s, psychologist
realize. In the 1950s, psychologist Solomon Ash ran a now famous experiment.
Solomon Ash ran a now famous experiment. He asked people to match the length of
He asked people to match the length of lines on a card, something simple and
lines on a card, something simple and obvious. But unknown to the participant,
obvious. But unknown to the participant, everyone else in the room was an actor
everyone else in the room was an actor giving the wrong answer on purpose. And
giving the wrong answer on purpose. And guess what? Over 75% of real
guess what? Over 75% of real participants went along with the group,
participants went along with the group, even when they knew the answer was
even when they knew the answer was wrong,
wrong, just to fit in. Why do we do that?
just to fit in. Why do we do that? Because we trust the group, we think,
Because we trust the group, we think, well, maybe they know something I don't,
well, maybe they know something I don't, so we follow their lead. In real life,
so we follow their lead. In real life, this happens every day. You pick a phone
this happens every day. You pick a phone plan because everyone you know uses it.
plan because everyone you know uses it. You start using phrases you hear on
You start using phrases you hear on social media. You get your news from the
social media. You get your news from the same places your friends do.
same places your friends do. We don't even realize we're doing it.
We don't even realize we're doing it. Now, this isn't always a bad thing.
Now, this isn't always a bad thing. Social proof can lead us to smart
Social proof can lead us to smart decisions like trusting a well-reed
decisions like trusting a well-reed doctor or avoiding a shady restaurant.
doctor or avoiding a shady restaurant. But it also means that if your group has
But it also means that if your group has bad habits, overeating, gossiping,
bad habits, overeating, gossiping, skipping workouts, you'll likely adopt
skipping workouts, you'll likely adopt those, too, even if they go against your
those, too, even if they go against your goals. So again, the solution is simple
goals. So again, the solution is simple but powerful. Choose your tribe wisely.
but powerful. Choose your tribe wisely. When being healthy, creative, kind, or
When being healthy, creative, kind, or focused is what your group does. Those
focused is what your group does. Those habits become your habits, too.
habits become your habits, too. Imitating the powerful, following
Imitating the powerful, following status. We admire successful people,
status. We admire successful people, whether it's athletes, entrepreneurs,
whether it's athletes, entrepreneurs, influencers, or even local leaders. We
influencers, or even local leaders. We pay attention to those who seem to have
pay attention to those who seem to have it all figured out. Um why? Because for
it all figured out. Um why? Because for most of human history, those with status
most of human history, those with status had more resources, better chances of
had more resources, better chances of survival, and greater opportunities.
survival, and greater opportunities. Admiring them and mimicking their
Admiring them and mimicking their behavior helped us climb the ladder.
behavior helped us climb the ladder. Today, we still imitate the successful.
Today, we still imitate the successful. You might copy how your boss
You might copy how your boss communicates or the way a best-selling
communicates or the way a best-selling author writes or how your favorite
author writes or how your favorite athlete trains. And that's not a bad
athlete trains. And that's not a bad thing if it inspires you to level up
thing if it inspires you to level up your own life. We're drawn to behaviors
your own life. We're drawn to behaviors that give us recognition. Whether it's
that give us recognition. Whether it's being praised for losing weight, admired
being praised for losing weight, admired for building a business, or complimented
for building a business, or complimented on your cooking, those external signals
on your cooking, those external signals push us to keep going. But it's not just
push us to keep going. But it's not just about standing out. It's also about not
about standing out. It's also about not being judged. We clean up when guests
being judged. We clean up when guests come over. We dress up for events. We
come over. We dress up for events. We hold back certain behaviors, not
hold back certain behaviors, not necessarily because we want to, but
necessarily because we want to, but because we want to be seen in a certain
because we want to be seen in a certain way. So, what does this mean for your
way. So, what does this mean for your habits? If you want a habit to stick,
habits? If you want a habit to stick, find a way to connect it to your
find a way to connect it to your identity and to the identity you want to
identity and to the identity you want to be seen as. Want to be a great writer?
be seen as. Want to be a great writer? Hang out with other writers. Want to get
Hang out with other writers. Want to get fit? Surround yourself with people who
fit? Surround yourself with people who take fitness seriously. Want to start a
take fitness seriously. Want to start a business? Learn from entrepreneurs you
business? Learn from entrepreneurs you admire. When the people you look up to
admire. When the people you look up to value the same habits you want to build,
value the same habits you want to build, you're far more likely to succeed.
you're far more likely to succeed. Turning social influence into a tool.
Turning social influence into a tool. The takeaway here isn't to avoid social
The takeaway here isn't to avoid social influence. It's to use it intentionally.
influence. It's to use it intentionally. Here's how. One, audit your environment.
Here's how. One, audit your environment. Who are you spending the most time with?
Who are you spending the most time with? What are their habits? What do they
What are their habits? What do they consider normal? Two, find a tribe where
consider normal? Two, find a tribe where your desired habits are celebrated. If
your desired habits are celebrated. If you want to be healthier, join a fitness
you want to be healthier, join a fitness group. If you want to write more, join a
group. If you want to write more, join a writing club. Habits are easier when
writing club. Habits are easier when they help you belong.
they help you belong. Three, anchor your habits in identity.
Three, anchor your habits in identity. Don't just say, "I want to run." Say,
Don't just say, "I want to run." Say, "I'm a runner." Find people who share
"I'm a runner." Find people who share that identity.
that identity. Four, let admiration inspire you. Study
Four, let admiration inspire you. Study the people you admire and adopt the
the people you admire and adopt the habits that got them there. Five, be the
habits that got them there. Five, be the example. Just as you're influenced by
example. Just as you're influenced by others, others are watching you. You can
others, others are watching you. You can raise the bar for those around you just
raise the bar for those around you just by showing up.
by showing up. Chapter summary.
Chapter summary. The power of people.
The power of people. We are deeply shaped by the people
We are deeply shaped by the people around us. Our habits often reflect
around us. Our habits often reflect habits of our families, friends, and
habits of our families, friends, and communities. We tend to imitate three
communities. We tend to imitate three types of people. Those closest to us,
types of people. Those closest to us, the majority, and those we admire. The
the majority, and those we admire. The closer the bond, the stronger the
closer the bond, the stronger the influence. Your partner, best friends,
influence. Your partner, best friends, and close co-workers shape your behavior
and close co-workers shape your behavior daily. We follow the crowd, even when it
daily. We follow the crowd, even when it leads us away from what we know is
leads us away from what we know is right. Belonging often feels more
right. Belonging often feels more important than being correct. We copy
important than being correct. We copy high status individuals because we want
high status individuals because we want respect, success, and recognition.
respect, success, and recognition. If you want better habits, join groups
If you want better habits, join groups where those habits are the norm, and
where those habits are the norm, and where you already feel a sense of
where you already feel a sense of connection. Habits that help you belong
connection. Habits that help you belong are easier to build. Habits that boost
are easier to build. Habits that boost your identity are easier to keep. In the
your identity are easier to keep. In the end, behavior change is not just about
end, behavior change is not just about willpower. It's about community. Choose
willpower. It's about community. Choose your people carefully and you'll find
your people carefully and you'll find your habits naturally falling into
your habits naturally falling into place.
place. Chapter 10. How to find and fix the
Chapter 10. How to find and fix the causes of your bad habits. Istanbul
causes of your bad habits. Istanbul cigarettes and a life-changing mindset
cigarettes and a life-changing mindset shift. Let me take you back to 2012. I
shift. Let me take you back to 2012. I was sitting in a worn-down apartment in
was sitting in a worn-down apartment in Istanbul, Turkey. Just a few blocks away
Istanbul, Turkey. Just a few blocks away was Istakl Cadesi, one of the city's
was Istakl Cadesi, one of the city's most vibrant, bustling streets. I was
most vibrant, bustling streets. I was there with a small group of friends,
there with a small group of friends, including my unofficial guide, Mike, a
including my unofficial guide, Mike, a guy from Maine, who had been living in
guy from Maine, who had been living in Turkey for 5 years. That night, I found
Turkey for 5 years. That night, I found myself at dinner with Mike and a few of
myself at dinner with Mike and a few of his Turkish friends. Out of the seven of
his Turkish friends. Out of the seven of us, I was the only one who hadn't smoked
us, I was the only one who hadn't smoked at least a pack of cigarettes a day at
at least a pack of cigarettes a day at some point in life. I asked one of them
some point in life. I asked one of them how he started. He shrugged and said,
how he started. He shrugged and said, "Friends, it always starts with your
"Friends, it always starts with your friends."
friends." What fascinated me most wasn't how they
What fascinated me most wasn't how they started smoking, but how many of them
started smoking, but how many of them had quit.
had quit. Uh, half of them had successfully kicked
Uh, half of them had successfully kicked the habit. Mike credited his success to
the habit. Mike credited his success to a book, Alan Carr's Easy Way to Stop
a book, Alan Carr's Easy Way to Stop Smoking. It frees you from the mental
Smoking. It frees you from the mental trap, he said. It reminds you that you
trap, he said. It reminds you that you don't actually enjoy smoking. You're not
don't actually enjoy smoking. You're not giving up anything. You're gaining
giving up anything. You're gaining health, money, and self-respect.
health, money, and self-respect. That book had a powerful approach.
That book had a powerful approach. Instead of trying to overpower the
Instead of trying to overpower the craving with willpower, it helped
craving with willpower, it helped reframe the whole act. It taught smokers
reframe the whole act. It taught smokers to see smoking not as a pleasure, but as
to see smoking not as a pleasure, but as a problem. What was once seen as a
a problem. What was once seen as a stress reliever suddenly looked more
stress reliever suddenly looked more like a poison. The mindset changed and
like a poison. The mindset changed and so did the behavior. That's what today's
so did the behavior. That's what today's chapter is all about. Where bad habits
chapter is all about. Where bad habits begin. Understanding the root. Every
begin. Understanding the root. Every habit starts with a craving, but here's
habit starts with a craving, but here's the key. There's always something deeper
the key. There's always something deeper underneath it. Let's say you think, "I
underneath it. Let's say you think, "I want tacos." Okay, great. But what's
consistently. Three, track everything. Players earned credit for the obvious
Players earned credit for the obvious things. Points, assists, but also for
things. Points, assists, but also for the gritty stuff. diving for loose
the gritty stuff. diving for loose balls, helping teammates, hustling.
balls, helping teammates, hustling. Mistakes like turnovers were subtracted
Mistakes like turnovers were subtracted from their score. Each game, every
from their score. Each game, every player got a score. Riley didn't just
player got a score. Riley didn't just compare them to themselves. He compared
compare them to themselves. He compared them to their peers across the league.
them to their peers across the league. And you know what happened? The Lakers
And you know what happened? The Lakers won the NBA championship the very next
won the NBA championship the very next season. Then they won it again the year
season. Then they won it again the year after that.
after that. Feedback equals growth. What made CBE
Feedback equals growth. What made CBE powerful wasn't the data. It was the
powerful wasn't the data. It was the feedback loop. The Lakers weren't
feedback loop. The Lakers weren't guessing whether they were getting
guessing whether they were getting better. They knew. Without feedback, we
better. They knew. Without feedback, we fall into one of two traps. We lie to
fall into one of two traps. We lie to ourselves and pretend everything's fine.
ourselves and pretend everything's fine. Or we blindly repeat what we've always
Or we blindly repeat what we've always done. Neither leads to greatness.
done. Neither leads to greatness. Reflection and review. Checking in on
Reflection and review. Checking in on what's working and what's not is what
what's working and what's not is what keeps growth alive. And you don't have
keeps growth alive. And you don't have to be a pro alete to use this. How top
to be a pro alete to use this. How top performers review their habits. Here are
performers review their habits. Here are a few simple ways high achievers stay on
a few simple ways high achievers stay on track. One, take notes. Elliot Kipchoi,
track. One, take notes. Elliot Kipchoi, marathon champion. After every training
marathon champion. After every training session, Kip Choji writes notes about
session, Kip Choji writes notes about how the run went, what felt off, and
how the run went, what felt off, and what could be improved. Two, rate your
what could be improved. Two, rate your day. Katie Leiddki, Olympic swimmer.
day. Katie Leiddki, Olympic swimmer. Leiddki tracks her sleep, food, and
Leiddki tracks her sleep, food, and training every single day. Her coach
training every single day. Her coach then reviews it weekly and offers
then reviews it weekly and offers feedback. Three. Test and tweak. Chris
feedback. Three. Test and tweak. Chris Rock, comedian. When Rock works on new
Rock, comedian. When Rock works on new material, he hits small clubs, brings a
material, he hits small clubs, brings a notepad, and adjusts his set based on
notepad, and adjusts his set based on crowd reactions.
crowd reactions. Number four, decision journals,
Number four, decision journals, investors and executives. Many leaders
investors and executives. Many leaders write down the decisions they make, why
write down the decisions they make, why they made them, and what they expect.
they made them, and what they expect. Months later, they revisit those choices
Months later, they revisit those choices to see what they got right or wrong. You
to see what they got right or wrong. You don't need fancy tools. You just need to
don't need fancy tools. You just need to ask better questions. Two simple tools
ask better questions. Two simple tools for self-reflection. Let me share the
for self-reflection. Let me share the two practices I use in my own life. one
two practices I use in my own life. one annual review. Every December, I ask
annual review. Every December, I ask myself, what went well this year? What
myself, what went well this year? What didn't go so well? What did I learn?
didn't go so well? What did I learn? Then I track key habits like articles
Then I track key habits like articles published, workouts completed, places
published, workouts completed, places visited. This gives me a clear picture
visited. This gives me a clear picture of where I've been and where I want to
of where I've been and where I want to go. H two, integrity report every June.
go. H two, integrity report every June. This one is more about values and
This one is more about values and identity. I ask, what are my core
identity. I ask, what are my core values? Am I living in alignment with
values? Am I living in alignment with them? How can I raise my standards
them? How can I raise my standards moving forward? It's a reset button. It
moving forward? It's a reset button. It reminds me who I want to be and whether
reminds me who I want to be and whether my habits are helping me become that
my habits are helping me become that person. Combined, these two reports take
person. Combined, these two reports take just a few hours a year, but they've
just a few hours a year, but they've been game changers for my growth.
been game changers for my growth. Don't let your habits define you. Let's
Don't let your habits define you. Let's take this deeper. When we repeat a habit
take this deeper. When we repeat a habit enough, it becomes part of our identity.
enough, it becomes part of our identity. I'm a writer. I'm a runner. I'm a
I'm a writer. I'm a runner. I'm a founder. I'm a soldier. That can be
founder. I'm a soldier. That can be empowering, but it can also become a
empowering, but it can also become a prison. Why? Because when you're overly
prison. Why? Because when you're overly attached to an identity, you resist
attached to an identity, you resist change. You defend your weaknesses. You
change. You defend your weaknesses. You cling to the past. You stop growing.
cling to the past. You stop growing. Think about the teacher who refuses to
Think about the teacher who refuses to use new technology. Or the band that
use new technology. Or the band that never evolves after their first hit
never evolves after their first hit album, or the CEO who can't let go after
album, or the CEO who can't let go after selling the company. The world is always
selling the company. The world is always changing, and if your identity is too
changing, and if your identity is too rigid, you get left behind. Keep your
rigid, you get left behind. Keep your identity flexible. The solution? Don't
identity flexible. The solution? Don't tie yourself too tightly to one label.
tie yourself too tightly to one label. Instead, build identities that are
Instead, build identities that are flexible and resilient. Here's what that
flexible and resilient. Here's what that looks like. I'm an athlete. I'm someone
looks like. I'm an athlete. I'm someone who thrives on challenge and discipline.
who thrives on challenge and discipline. I'm a soldier. I'm someone who values
I'm a soldier. I'm someone who values teamwork, honor, and grit. I'm a CEO.
teamwork, honor, and grit. I'm a CEO. I'm someone who builds things and solves
I'm someone who builds things and solves problems. That way uh when life changes
problems. That way uh when life changes and it always does you can adapt without
and it always does you can adapt without losing yourself. As the ancient Tauist
losing yourself. As the ancient Tauist Lassu wrote, "The hard and stiff will be
Lassu wrote, "The hard and stiff will be broken. The soft and supple will
broken. The soft and supple will prevail. Growth comes from flexibility."
prevail. Growth comes from flexibility." Final thoughts. Make reflection a habit.
Final thoughts. Make reflection a habit. Habits are how we start. Deliberate
Habits are how we start. Deliberate practice is how we grow. But reflection
practice is how we grow. But reflection is what keeps us from getting stuck.
is what keeps us from getting stuck. Without it, we drift. With it, we
Without it, we drift. With it, we evolve. You don't have to review your
evolve. You don't have to review your life every day, but carve out time. Look
life every day, but carve out time. Look in the mirror. Not from an inch away
in the mirror. Not from an inch away where you only see flaws and not from a
where you only see flaws and not from a mile where you see nothing at all. Check
mile where you see nothing at all. Check your progress. Challenge your routines.
your progress. Challenge your routines. And most importantly, stay aligned with
And most importantly, stay aligned with the person you want to become. Summary:
the person you want to become. Summary: Habits make life easier by automating
Habits make life easier by automating behavior. But they can lead to mindless
behavior. But they can lead to mindless repetition if unchecked. Mastery happens
repetition if unchecked. Mastery happens when habits meet deliberate practice.
when habits meet deliberate practice. Continuous focused improvement.
Continuous focused improvement. Reflection and review help identify
Reflection and review help identify what's working, what's not, and where to
what's working, what's not, and where to grow next. Top performers across fields,
grow next. Top performers across fields, from athletes to comedians to investors,
from athletes to comedians to investors, use reflection as a feedback loop for
use reflection as a feedback loop for growth. Uh, avoid tying your entire
growth. Uh, avoid tying your entire identity to one role or belief. Stay
identity to one role or belief. Stay flexible and adaptable. Review your life
flexible and adaptable. Review your life regularly to ensure your habits are
regularly to ensure your habits are serving the person you want to become.
serving the person you want to become. Remember, habits build the foundation.
Remember, habits build the foundation. Reflection keeps you on track.
Reflection keeps you on track. Deliberate practice takes you to the
Deliberate practice takes you to the top.
top. One coin at a time. Let's start with a
One coin at a time. Let's start with a simple question. Can one coin make
simple question. Can one coin make someone rich? Sounds silly, right?
someone rich? Sounds silly, right? Obviously not. But what if you gave
Obviously not. But what if you gave someone another coin and then another
someone another coin and then another and kept going? Eventually, they'd have
and kept going? Eventually, they'd have a fortune. So, so at some point you'd
a fortune. So, so at some point you'd have to admit just one coin did matter.
have to admit just one coin did matter. That's exactly how tiny habits work. One
That's exactly how tiny habits work. One small change might not seem like much on
small change might not seem like much on its own, but stack them up one after
its own, but stack them up one after another, day after day, and suddenly
another, day after day, and suddenly everything looks different. That's the
everything looks different. That's the real secret behind lasting change. Not
real secret behind lasting change. Not one huge leap, but a quiet, steady march
one huge leap, but a quiet, steady march forward.
The hidden power of small wins. When you first start a new habit, like reading
first start a new habit, like reading one page a day, walking for 5 minutes,
one page a day, walking for 5 minutes, or journaling every night, it might feel
or journaling every night, it might feel pointless. It's so small. You might
pointless. It's so small. You might think, "What's the point?"
think, "What's the point?" But the truth is, these small winds are
But the truth is, these small winds are seeds. They don't grow overnight, but
seeds. They don't grow overnight, but give them time and they blossom. Imagine
give them time and they blossom. Imagine adding one grain of sand to a scale
adding one grain of sand to a scale every day. At first, nothing changes,
every day. At first, nothing changes, but eventually that scale starts tipping
but eventually that scale starts tipping in your favor. That's what happens when
in your favor. That's what happens when you commit to small, consistent
you commit to small, consistent improvements. One habit becomes two. Two
improvements. One habit becomes two. Two become 10. And before you know it,
become 10. And before you know it, you've built a system that works for
you've built a system that works for you, not against you. Not real success
you, not against you. Not real success is a process, not a goal. Think about
is a process, not a goal. Think about the most successful people you know.
the most successful people you know. Olympic athletes, top performers,
Olympic athletes, top performers, business leaders. What do they all have
business leaders. What do they all have in common? It's not luck. It's not
in common? It's not luck. It's not talent alone. It's consistency. They
talent alone. It's consistency. They didn't wake up one day with everything
didn't wake up one day with everything figured out. They showed up. They put in
figured out. They showed up. They put in the reps. They got 1% better over and
the reps. They got 1% better over and over again. That's how real success is
over again. That's how real success is built. Not by chasing a finish line, but
built. Not by chasing a finish line, but by committing to the process. Shash for
by committing to the process. Shash for you, Arash. Your system is the solution.
you, Arash. Your system is the solution. Remember what we said at the beginning
Remember what we said at the beginning of this journey. If you're struggling to
of this journey. If you're struggling to change your habits, the problem isn't
change your habits, the problem isn't you. The problem is your system. That
you. The problem is your system. That truth still stands. Bad habits don't
truth still stands. Bad habits don't stick around because you're weak, weak,
stick around because you're weak, weak, or lazy. They stick around because the
or lazy. They stick around because the system supports them. The good news, you
system supports them. The good news, you can build a better system. That's where
can build a better system. That's where the four laws of behavior change come
the four laws of behavior change come in. One, make it obvious. If you keep
in. One, make it obvious. If you keep forgetting to do something, design your
forgetting to do something, design your environment to remind you. Two, make it
environment to remind you. Two, make it attractive. If a habit feels like a
attractive. If a habit feels like a chore, find a way to make it fun or
chore, find a way to make it fun or rewarding. Three, make it easy. If
rewarding. Three, make it easy. If something feels too hard, simplify it.
something feels too hard, simplify it. Make the first step so small you can't
Make the first step so small you can't say no. Four, make it satisfying. If a
say no. Four, make it satisfying. If a habit feels good, you'll want to repeat
habit feels good, you'll want to repeat it. So, celebrate those wins. These laws
it. So, celebrate those wins. These laws are like tools. Whenever you hit a wall,
are like tools. Whenever you hit a wall, go back to them. Tweak your system.
go back to them. Tweak your system. Experiment. Adjust. This isn't a
Experiment. Adjust. This isn't a one-time fix. It's a lifelong game of
one-time fix. It's a lifelong game of improvement.
improvement. Don't stop. That's the secret. Want to
Don't stop. That's the secret. Want to know the real difference between people
know the real difference between people who succeed and those who don't. It's
who succeed and those who don't. It's not that they never mess up. It's that
not that they never mess up. It's that they keep going. You can build a strong
they keep going. You can build a strong body if you don't stop training. You can
body if you don't stop training. You can build wealth if you don't stop saving.
build wealth if you don't stop saving. You can grow your mind if you don't stop
You can grow your mind if you don't stop learning. You can build deep
learning. You can build deep relationships if you don't stop showing
relationships if you don't stop showing up and caring. Progress doesn't come
up and caring. Progress doesn't come from intensity. It comes from
from intensity. It comes from consistency. That's how small habits
consistency. That's how small habits compound. That's how real change
compound. That's how real change happens.
happens. Final thought, tiny changes, big impact.
Final thought, tiny changes, big impact. So, here's what I want you to remember
So, here's what I want you to remember as we close this chapter and this book.
as we close this chapter and this book. You don't need massive motivation. You
You don't need massive motivation. You don't need to completely overhaul your
don't need to completely overhaul your life. You just need to start small and
life. You just need to start small and keep going. Build habits that align with
keep going. Build habits that align with who you want to become. Use the four
who you want to become. Use the four laws to make those habits stick. And
laws to make those habits stick. And when it gets tough, remember, every
when it gets tough, remember, every little action counts. Every 1%
little action counts. Every 1% improvement adds up. Every small step
improvement adds up. Every small step moves you forward. That's the power of
moves you forward. That's the power of atomic habits. Tiny changes, remarkable
atomic habits. Tiny changes, remarkable results. You've got this. Let the
results. You've got this. Let the compounding begin.
compounding begin. Thanks for watching. Please like,
Thanks for watching. Please like, comment, and subscribe.
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