It’s hard to change your habits if you never change the underlying beliefs that led to your past behavior.

The ability to experience pleasure remained, but without dopamine, desire died. And without desire, action stopped.11

I will [BEHAVIOR] at [TIME] in [LOCATION].

Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. Your clutter is a lagging measure of your cleaning habits. You get what you repeat.

■ We tend to adopt habits that are praised and approved of by our culture because we have a strong desire to fit in and belong to the tribe.

You can download a printable version of this habits cheat sheet at: atomichabits.com/cheatsheet

This is a distinguishing feature between winners and losers. Anyone can have a bad performance, a bad workout, or a bad day at work. But when successful people fail, they rebound quickly. The breaking of a habit doesn’t matter if the reclaiming of it is fast.

The second person declines by saying, “No thanks. I’m not a smoker.”

The 3rd Law of Behavior Change is make it easy. ■ The most effective form of learning is practice, not planning. ■ Focus on taking action, not being in motion. ■ Habit formation is the process by which a behavior becomes progressively more automatic through repetition. ■ The amount of time you have been performing a habit is not as important as the