This can help make the habit less desirable. Law Number 2: Make it Unattractiveįocus on the negative aspects of the habit and visualize the long-term consequences. Remove the triggers or cues that remind you of the bad habit.īy making the habit “invisible” you reduce the chances of being tempted.įor example, if you want to quit eating junk food, remove all “trigger foods” from your house. When eliminating bad habits, you want to do the complete opposite. When creating good habits, you want to make things as obvious as possible. Let’s see what this looks like in practice… Law Number 1: Make it Invisible To break bad habits, you need to do the opposite of the Four Laws of Behavior Change that we talked about earlier. If you want to change habits or develop positive habits, you need to make it as easy on yourself as possible. In this section, we will discuss the process to follow to banish your negative habits as outlined in Atomic Habits. Understanding Cues, Cravings, Responses, and Rewards is the key to cultivating habits that work for you instead of against you.īut what about breaking bad habits? Lesson #3: How to Break Bad HabitsĬreating positive habits is one thing, but equally important is learning how to break the bad ones. This will help reinforce the habit and make it more likely to stick. When trying to create good habits, ensure you have a meaningful and immediate reward associated with them. It’s crucial to habit-forming because it’s what makes these habits stick around. The reward is the outcome or benefit you receive from performing the habit. You can do this by breaking down the response into smaller, simpler steps that you can gradually improve over time.įor example, if you want to eat healthier, make unhealthy foods much harder to get to. If you want to use this to create a new habit, focus on making the response easier or more rewarding. It's the act of performing the habit in response to the cue and craving. The response is the actual action or behavior that defines the habit. The great thing about cravings is that they can be influenced by self-talk. Understanding the cravings behind your habits can help you change them.įor example, if you're trying to exercise more, you might associate exercise with a feeling of accomplishment or stress relief. CravingĬraving is the desire or motivation that drives you to perform the habit. It can be anything from a specific time of day, a location, or an emotional state.īy recognizing the cues that initiate your habits, you can start to control and change them.įor example, putting the book you want to read next to your bedside light will vastly increase the chances of developing a reading habit. The cue is the trigger that initiates a habit. ![]() To learn more about this concept, check out our video about the 20-second rule. Making habit formation “obvious” is all about paying attention to your environment and looking for cues that trigger wanted or unwanted behaviors. ![]() On the other hand, if you place your gym clothes next to your bed, and it’s the first thing you see when you wake up, you’re going to vastly improve your chances of developing this habit. In most cases, I’d wager the answer will be less. If you wanted to start working out, but all your gym clothes were hidden away at the bottom of your wardrobe, does that make you more or less likely to go to the gym? If you want to change your behavior or habits, the first thing you need to do is make that obvious. Have you ever decided to improve your life, but then find yourself losing motivation after a few weeks or months? The first lesson from Atomic Habits is to understand what drives behavior. Lesson #1: Understand the Four Laws of Behavior Change Final Thoughts on James Clear’s Atomic Habits.Lesson #5: Tracking Habits and Measuring Progress.Lesson #4: Advanced Techniques to Build Habits.Lesson #2: The Fundamentals of Habit Formation.Lesson #1: Understand the Four Laws of Behavior Change.
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