Unfortunately, I am very lazy to finish writing this review.

Book: Atomic Habits

By James Clear

[✅] Finished
[⭐] 4.6/5

One Percent Better Every Day

The Importance of Identity

How Habits Work

A habit is a behavior that has been repeated enough times to be more automatic.

Any habit can be broken down into a feedback loop that improves four steps:

Cue:
Craving:
Response:
Reward:

If you want to change your behaviour, you should apply these steps:

Make it obvious
Make it attractive
Make it easy
Make it satisfying

Make It Obvious/Make It Invisible

Habit Scorecard

Once our habits become automatic, we stop paying attention to what we are doing.

If you want to change or improve your behavior, you need to be aware about what you are doing at the first place.

To increase your awareness, you should take notes about habits you do in a day and score them by deciding if you wanna get rid of them or improve them.

This will make you more aware of habits you do and gives you an opportunity to change them.

Implementation Intention

Many people think they lack motivation when what they really lack is clarity. People who make a specific plan for when and where they will perform a new habit are more likely to follow through.

Implementation: I will [BEHAVIOR] at [TIME] in [LOCATION]
Example: Tomorrow, I will do 40 push-ups in my room after the breakfast.

If you are not sure when to start your habit, try the first day of the week, month or year. People are more likely to take action at those times because hope is usually higher.

Habit Stacking

You often decide what to do next based on what you have just finished doing. For example, going to the bathroom leads to washing and drying your hands. No behavior happens in isolation. If you apply this to your habits, you are more likely to do them.

Implementation: After [CURRENT HABIT], I WILL [NEW HABIT]
Example: When I make a cup of coffee, I will create today's to-do list. When I create my to-do list, I will immediately do the first task.

The Importance of The Environment

Make It Attractive

The more attractive an opportunity is, the more likely it is to become habit-forming.
Habits are a dopamine driven feedback loop. When dopamine rises, so does our motivation to act.
It is the anticipation of a reward that gets us to take action. The greater the anticipation, the greater the dopamine spike.
Temptation bundling is one way to make your habits more attractive. Pair an action you want to do with an action you need to do.

Temptation Bundling

Make It Easy

intro is here (first section of the chapter)