1. Fill out the habit scorecard. Write down your current habits so that you can become aware of them.

2. Use execution intention: “I will perform [behavior] at [time] and [place].

3. Use habit stacking: "After completing [current habit], I will implement [new habit]."

4. Design the environment so that reminders of good habits are obvious.

1. Use temptation bundling to pair "wanted" behavior with "needed" behavior.

2. Join a culture where the behavior you want is the norm.

3. Create a motivational ritual: Before performing a difficult habit, do something you enjoy.

1. Reduce resistance and reduce the number of steps between you and good habits.

2. Create an environment and prepare the environment to make future actions easier to execute.

3. Seize the decisive moment and optimize every small choice that can have a huge impact.

4. Use the two-minute rule to reduce your habits to two minutes.

5. Automate habits and invest in technology or one-time purchases that lock in future behavior.

1. Use the reinforcement method. When you complete a habit, give yourself an immediate reward.

2. Make inaction enjoyable. When you want to avoid a bad habit, devise a way to see the benefits.

3. Use a habit tracker. Track a running streak of performing habits and then “don’t break”.

4. Don’t miss twice. When you forget to perform a habit, make sure you get back on track immediately.

Reduce exposure and remove reminders of bad habits from your environment.

Reframe your mindset to emphasize the benefits of avoiding bad habits.

Increase the resistance and increase the number of steps between you and the bad habit.

Use the commitment mechanism to limit future choices to those that are good for you.

Find an accountability partner and ask that person to watch your behavior.

Create a habit contract that makes the costs of bad habits public and painful.

What makes me lose track of time?

What rewards me more than the average person?

What comes naturally to me?

The secret to maximizing your chances of success is to choose the right battlefield.

If you choose the right habits, progress will be easy; if you choose the wrong habits, life will be full of struggle and struggle.

Genes cannot be easily changed, which means they can provide powerful advantages under favorable conditions and severe disadvantages under unfavorable circumstances.

Habits are easier to perform when they match your natural abilities. Please choose the habit that works best for you.

Choose a playing field that is beneficial to your strengths. If you can't find one, create one yourself.

Genes do not eliminate the need for effort but make it clear where to go. Genes tell us "what" to strive for.

According to the Goldilocks principle, people will feel the highest level of motivation when the task they perform is just at the edge of their current abilities.

The greatest threat to success is not failure, but boredom.

When habits become routine, they become less interesting and less satisfying. We will be bored.

When full of motivation, everyone can work hard. The ability to keep working hard when the work isn't exciting is what makes the difference.

Professionals stick to their scheduled schedule, while amateurs accept life's interruptions. Professionals know what's most important to them and move forward with determination, while amateurs let life's emergencies throw them off track.

1. What went well this year?

2. What didn’t go well this year?

3. What did I learn from it?

1. What are the core values ​​that drive my life and work?

2. How can I live and work honestly now?

3. How to set higher standards in the future?

“I’m an athlete” becomes “I’m someone who is mentally tough and loves physical challenges.”

“I am an outstanding soldier” becomes “I mean someone who is disciplined, reliable and a good team player.”

“I’m a CEO” becomes “I’m the kind of person who creates and builds things.”

The good thing about habits is that they allow us to act without thinking. The bad thing about habits is that they stop us from noticing small mistakes.

Habit, deliberate practice = mastery

Reflection and review is a process that keeps you aware of your performance over time.

The more you cling to an identity, the harder it is to grow beyond that identity.

Happiness is not about achieving a sense of pleasure (that is, joy or contentment), but about the absence of desire. Happiness is the state you enter when you no longer want to change your state.

Desire is sought, and pleasure follows action.

You just observe and exist.

If you know why you live, you can endure any way you live.

The source of all suffering is the desire to change the status quo, which is also the source of all progress.

Rather than satisfying a desire, self-control requires you to let go of it.

Poverty is not about having less, but about wanting more. When "want" is greater than "like", you will never be satisfied. You will always care more about the problem than the solution.

Young people are easily fooled because they only have hope.

The Fourth Law of Behavior Change: Make the reward satisfying.

When an experience is satisfying, we are more likely to repeat a habit.

The human brain evolved to prioritize immediate rewards over delayed rewards.

Basic principles of behavior change: Behaviors that bring immediate reward will be repeated, and behaviors that bring immediate punishment will be avoided.

The key to maintaining a habit is the feeling of "success" - even if it's just on a small scale.

The first three laws of behavior change increase the odds that we will perform a behavior this time. The fourth law increases the likelihood that we will repeat the behavior next time.

One of the most satisfying feelings is the feeling of progress.

Habit trackers are a simple way to measure whether you're performing a habit—like putting a check mark on your calendar.

Habit trackers and other visual measurements can make habits satisfying by providing clear evidence of progress.

Don't interrupt the streak, try to keep the streak going.

Don't miss it twice. If you miss a day, get back on track as soon as possible.

Just because something can be measured, doesn't mean it's the most important thing.

The inverse of the fourth law of behavior change is “make the consequences unsatisfactory.”

We are less likely to repeat bad habits that are dissatisfying or painful.

Accountability partners can create immediate costs for inaction. We care deeply about how others see us and don’t want others to think less of us.

Customary contracts can be used to add social costs to any behavior, making breaking a promise public and painful.

Knowing someone is watching can be a powerful motivator.

The most effective form of learning is doing, not planning.

Focus on action, not initiation.

In the process of habit formation, through continuous repetition, a behavior gradually becomes automatic.

The length of time you perform a habit is less important than the number of times you perform it.

Human behavior follows the principle of least effort, and we are naturally attracted to options that require the least effort.

Create an environment where doing the right thing is as easy as possible.

Reduce the resistance associated with good habits. With less resistance, it becomes much easier to form a habit.

Increase the resistance associated with bad habits. When there is too much resistance, it becomes difficult to form a habit.

Prepare the environment to make future actions easy to execute.

Habits can be completed in seconds, but they can continue to influence your behavior minutes or even hours later.

Many habits happen in decisive moments. The so-called decisive moment is the various choices that are like forks in the road, which can lead you to a fruitful day or a fruitless day.

The two-minute rule: Starting a new habit should take less than two minutes.

The more you ritualize the beginning of a process, the more likely you are to enter into the intense state of concentration needed to accomplish great things.

You must first standardize before you can optimize. You can’t improve habits that don’t exist.

The inverse of the third law of behavior change is “Make action extremely difficult.”

The commitment mechanism is to use the choices you make now to lock in better behavior in the future.

The ultimate way to lock in future behavior is to automate your habits.

One-time choices—like buying a better mattress or signing up for an automatic savings plan—are single actions that automate future habits and whose rewards increase over time.

To ensure you take the right action, using technology to automate that habit is the most reliable and effective way.

Habits are the compound interest of self-improvement. Improve by 1% every day, and in the long run, you will make considerable progress.

Habit is a double-edged sword that can carry or capsize a boat, so it is necessary to understand the details.

Small changes often seem insignificant until a critical threshold is crossed. The powerful results of all compound interest processes always come later, so be patient.

Atomic habits are small habits that make up a larger system. Like atoms, the building blocks of molecules, atomic habits are the building blocks of extraordinary results.

For better results, forget about goal setting and focus on your system.

It's not your goals that determine your success or failure, it's your system.

There are three levels of change: outcome change, process change, and identity change.

The most effective way to change habits is to focus on who you want to be, rather than what you want to achieve.

Your identity comes from your habits. Every action is a vote for the kind of person you want to be.

To become the best version of yourself, you must continually edit and revise your beliefs, upgrade and expand your identity.

The real reason why habits are important is not because they get you better results (although they do), but because they allow you to change your beliefs about yourself.

Cue – Desire – Response – Reward

1. How do I make the prompt obvious?

2. How do I make habits attractive?

3. How can I make my behavior easy?

4. How do I make rewards satisfying?

A habit is a behavior that is repeated often enough to become automatic.

The ultimate goal of habits is to solve life's problems with the least amount of energy and effort.

All habits can be broken down into a four-step feedback loop including cue, desire, response, and reward.

The Four Laws of Behavior Change are a set of simple rules that can help us build better habits: 1. Make the cue obvious; 2. Make the habit attractive; 3. Make the action easy; 4. Make the reward satisfying.

With enough practice, your brain will automatically pick out cues that predict certain outcomes.

Once a habit becomes automatic, we no longer pay attention to what we are doing.

The process of behavior change always begins with awareness. You must first become aware of your habits before you can change them.

"Fingerprint confirmation" brings unconscious habits to the conscious level by speaking out about one's behavior.

You can use the simple exercise "Habit Scorecard" to increase awareness of your own behavior.

The first rule of behavior change is “Make the cue obvious”

The two most common cues are time and place.

You can use the strategy of implementation intentions to pair your new habit with an exact time and place.

The formula for execution intention is: I will perform [behavior] at [time] and [place].

The formula for habit stacking is: After completing [current habit], I will implement [new habit].

Over time, small changes in situations can cause large changes in behavior.

Every habit is triggered by a cue. We notice cues that stand out more easily.

Make cues in the environment that trigger good habits obvious.

Gradually, your habit becomes associated not with a single cue but with the entire situation surrounding the behavior. The situation becomes the cue.

It's easier to develop new habits in a new environment without having to fight old cues.

The inversion of the first law of behavior change is to “make the cue invisible.”

Once a habit is formed, it is difficult to forget.

People with a high degree of self-control do not often stay in tempting environments. Avoiding temptation is easier than resisting it.

One of the most practical ways to break a bad habit is to reduce your exposure to the cues that trigger it.

Self-control is a short-term strategy that does not work in the long term.

The second law of behavior change is to “make habits attractive.”

The more attractive an opportunity is, the more likely it is to form a habit.

Habits are dopamine-driven feedback loops. Dopamine increases, and motivation to behave increases.

It is the anticipation of reward, not the realization of reward, that moves us to action. The greater the anticipation, the higher the dopamine spike.

Temptation bundling is a way to make a habit more attractive. This strategy is to pair a "want" behavior with a "need" behavior.

Our culture determines what behaviors are attractive to us.

We tend to develop the habit of being praised and recognized by the culture in which we live because we have a strong desire to fit in and belong to the group.

There are three types of people we tend to imitate: people close to us (family and friends), people in the majority (group), and powerful people (people with status and prestige).

One of the most effective ways to create better habits is to join a culture where (1) the behavior you want is the norm, and (2) you have something in common with the group.

The normal behavior of the group often trumps the desired behavior of the individual. Most of the time, we would rather be wrong with everyone else than be right alone.

If an action can gain recognition, respect and praise, we will find that action attractive.

The inverse of the second law of behavior change is “Make Habits Unattractive.”

Every action has a surface desire and a deep underlying motivation.

Habits are modern solutions to age-old desires.

The cause of habits is actually the prediction before the behavior occurs. Prediction brings feeling.

Emphasizing the benefits of avoiding a bad habit can make it seem unappealing.

Habits that are associated with positive feelings are attractive; habits that are associated with negative feelings are unattractive. Create a motivational ritual: Before performing a difficult habit, do something you enjoy.