Atomic Habits Chapter 14: How to make good habits inevitable and bad habits impossible

 How to make good habits inevitable and bad habits impossible

The inversion of the 3rd Law of Behavior Change is make it difficult.

A commitment device is a choice you make in the present that locks in better behavior in the future.

The ultimate way to lock in future behavior is to automate your habits.

Onetime choices -- like buying a better mattress or enrolling in an automatic saving plan -- are single actions that automate your future habits and deliver increasing returns over time.

Using technology to automate your habits is the most reliable and effective way to guarantee the right behavior.

How to create a good habit

The 3rd law: Make it easy

3.1 Reduce friction. Decrease the number of steps between you and your good habits.

3.2 Prime the environment. Prepare your environment to make future actions easier.

3.3 Master the decisive moment. Optimize the small choices that deliver outsized impact.

3.4 Use the Two-Minute Rule. Downscale your habits until they can be done in two minutes or less.

3.5 Automate your habits. Invest in technology and onetime purchases that lock in future behavior.

How to break a bad habit

Inversion of the 3rd law: Make it difficult

3.6 Increase friction. Increase the number of steps between you and your bad habits.

3.7 Use a commitment device. Restrict your future choices to the ones that benefit you.

Saduran dari: Clear, James. 2018. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones (Chapter 14).