Atomic Habits Chapter 7: The secret to self-control

The inversion of the 1st Law of Behavior Change is make it invisible.

Once a habit is formed, it is unlikely to be forgotten.

People with high self-control tend to spend less time in tempting situations. It's easier to avoid temptation than resist it.

One of the most practical ways to eliminate a bad habit is to reduce exposure to the cue that causes it.

Self-control is a short-term strategy, not a long-term one.

How to create a good habit:

The 1st Law: Make it obvious

1.1. Fill out the Habits Scorecard. Write down your current habits to become aware of them.

1.2. Use implementation intentions: "I will [BEHAVIOR] at [TIME] in [LOCATION]."

1.3. Use habit stacking: "After [CURRENT HABIT], I will [NEW HABIT]."

1.4. Design your environment. Make the cues of good habits obvious and visible.

How to break a bad habit:

Inversion of the 1st Law: Make it invisible

1.5. Reduce exposure. Remove the cues of your bad habits from your environment.

Saduran dari: Clear, James. 2018. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones (Chapter 7).