Atomic Habits: The life-changing million copy bestseller

The problem phase includes the cue and the craving, and it is when you realize that something needs to change. The solution phase includes the response and the reward, and it is when you take action and achieve the change you desire.

A habit is a behavior that has been repeated enough times to become automatic. ■ The ultimate purpose of habits is to solve the problems of life with as little energy and effort as possible. ■ Any habit can be broken down into a feedback loop that involves four steps: cue, craving, response, and reward. ■ The Four Laws of Behavior Change are a simp

The labels “good habit” and “bad habit” are slightly inaccurate. There are no good habits or bad habits. There are only effective habits. That is, effective at solving problems. All habits serve you in some way—even the bad ones—which is why you repeat them. For this exercise, categorize your habits by how they will benefit you in the long run. Gen

With enough practice, your brain will pick up on the cues that predict certain outcomes without consciously thinking about it. ■ Once our habits become automatic, we stop paying attention to what we are doing. ■ The process of behavior change always starts with awareness. You need to be aware of your habits before you can change them. ■ Pointing-an

Habit stacking is a special form of an implementation intention. Rather than pairing your new habit with a particular time and location, you pair it with a current habit.

You do not rise to the level of your goals. You fall to the level of your systems.

Whenever you want to change your behavior, you can simply ask yourself: How can I make it obvious? How can I make it attractive? How can I make it easy? How can I make it satisfying? If you have ever wondered, “Why don’t I do what I say I’m going to do? Why don’t I lose the weight or stop smoking or save for retirement or start that side business?

Too many people try to change their habits without these basic details figured out. We tell ourselves, “I’m going to eat healthier” or “I’m going to write more,” but we never say when and where these habits are going to happen. We leave it up to chance and hope that we will “just remember to do it” or feel motivated at the right time. An implementa

With enough practice, your brain will pick up on the cues that predict certain outcomes without consciously thinking about it. ■ Once our habits become automatic, we stop paying attention to what we are doing. ■ The process of behavior change always starts with awareness. You need to be aware of your habits before you can change them. ■ Pointing-an