atomic habits

How to create a good habit

the 1st law (cue)           Make it obvious 

the 2nd law (craving )   Make it attractive 

the 3rd law(response)  Make it easy

the 4th law(reward)      Make it satisfying

how to break a bad habit

Inversion of the 1st law(cue)    Make it invisible 

Inversion of the 2nd law(craving)   Make it unattractive

inversion of the 3rd law(response) Make it difficult

inversion of the 4th law(reward)  Make it unsatisfying

whenever you want change your behavior, you can simply ask yourself

1、how can i make it obvious?

2、how can i make it attractive? 

3、how can I make it easy ?

4、how can i make it satisfying?

the 1st law 

make a list of your daily habits

Here’s a sample of where your list might start:

■ Wake up

Turn off alarm ■ Check my phone■ Go to the bathroom■ Weigh myself■ Take a shower■ Brush my teeth

The process of behavior change always starts with awareness. you need to be aware of your habits before you can change them.

Pointing-and-calling raises your level of awareness from a nonconscious habit to a more conscious level by verbalizing your actions.