Atomic Habits Chapter 5: The best way to start a new habit

The first Law of Behavior Change is make it obvious.

The two most common cues are time and location. Implementation intentions leverage both of these cues.

Creating an implementation intention is a strategy you can use to pair a new habit with a specific time and location. Many people think they lack motivation when what they really lack is clarity. It is not always obvious when and where to take action. Some people spend their entire lives waiting for the time to be right to make an improvement. Once an implementation intention has been set, you don't have to wait for inspiration to strike. When the moment of action occurs, there is no need to make a decision. Simply follow your predetermined plan.

The implementation intention formula is: I will [BEHAVIOR] at [TIME] in [LOCATION]. Example: I will study Spanish for twenty minutes at 6 p.m. in my bedroom. Being specific about what you want and how you will achieve it helps you say no to things that derail progress, distract your attention, and pull you off course.

When it comes to building new habits, you can use the connectedness of behavior to your advantage. One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking. Habit stacking is a special form of an implementation intention. Habit stacking is a strategy you can use to pair a new habit with a current habit.

The habit stacking formula is: After [CURRENT HABIT], I will [NEW HABIT]. Example, Gratitude: After I sit down to dinner, I will say one thing I'm grateful for that happened today.

Once you have mastered this basic structure, you can begin to create larger stacks by chaining small habits together. This allows you to take advantage of the natural momentum that comes from one behavior leading into the next -- a positive version of the Diderot Effect.

Saduran dari: Clear, James. 2018. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones (Chapter 5).