Break down the subject, and improve them gradually, even for 1 percent each time, you would get significant increases when you pull them all tougher.

The effect of good habit is long-lasting but hard to see the tangible result in short run.

"Your work was not wasted, but it is just being stored."

The outcome of change does not reveal like a linear tendency but exponential, people usually give up before the exponential line pass the linear line because the progress always take time.

"Goals are about the results you want to achieve. System is about the progress you want to "

Goals are set for direction, and focusing on the systems is good for making progress to pursue the goals.

Goal-first habit leads the people revert to their old habits after they achieve their goals.

"Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change."

outcome-based habits

identity-based habits

"The more you repeat a behavior, the more you reinforce the identity associated with that behavior."

Habit itself does not have any obvious impact in short run, but it will build up your identity that lead you to be a better person in long run.

Before you start to do your things, ask who you are first rather than how to complete the tasks.

"Habits can help you achieve all of these things, but fundamentally they are not about having something. They are about becoming someone."

"Habits reduce cognitive load and free up mental capacity, so you can allocate your attention to other tasks."

the form of habits has four steps, cue, craving, response and rewards.

clue when you are close to a reward that you set up by yourself, your body will unconsciously initiate a behavior. The clue is for trigger the craving and furthermore noticing the rewards.

craving it relates to the motivation behind the clue, mostly in psychological aspect.

problem phase, which is the time when you realize something need to change

response it is the actions that you done for the craving, which is supposed to be capable that you can do.

rewards all the responses are for delivering the rewards that the end goal of the responses. It also reveals two purposes of the rewards. Firstly, the habits help you to satisfy your craving, Secondly, the habits teach us which habits is worth remembering in the future.

solution phase, which is the time when you take the actions and enjoy the benefits from your behaviors.

make it obvious

make it attractive

make it easy

make it satisfying

Habit is something that you conduct consciously without effort to think.

the power of habit is its accumulated affect which makes people usually overlook the details of their behavior, however, some of them are negative that will disturb us in long-term growth.

record your habits and evaluate them with "=(natural habits), (positive), -(negative)"

take the momentum of one habit and continue another habit after it, for instance, use the reward from the 1st habit as a cue for the second habit that you want to build up.

make your habit clues noticeable

if the easier the habit can be conducted, the easier to keep it.

your habits link with the environment, if you want to form a habit, change the environment.

separate the room if you cannot afford to have different environment for different tasks at once.

make it invisible

if you are lazy at cleaning your mailbox, but you want to get a pedicure. Why just get a pedicure only after you clean your mailbox.