Book Notes:

• Atomic habits are tiny changes that compound into remarkable results over time, like interest accruing.
• Habits form through a four-step loop: cue, craving, response, reward—optimize each to build better habits.
• Focus on systems over goals; goals set direction, but systems drive progress.
• Identity shift is key: Every action votes for the type of person you wish to become.
• 1% improvement daily leads to 37x growth yearly—small gains create exponential change.
• Environment design trumps willpower: Make good habits obvious and bad habits invisible.
• Habit stacking links new habits to existing routines (e.g., "After brushing, I’ll meditate").
• The Two-Minute Rule simplifies habits: Start with a action that takes ≤2 minutes.
• Plateau of Latent Potential: Persist through "valleys" where results lag behind effort.
• Temptation bundling pairs a habit you need with one you want (e.g., Netflix while cycling).
• Motion vs. action: Planning ≠ progress. Focus on doing, not just preparing.
• Dopamine drives habits: Anticipating rewards motivates behavior more than the reward itself.
• Never miss twice: One slip is human; two slips start a new bad habit.
• Social norms shape habits: Join cultures where your desired behavior is normal.
• Make habits satisfying: Immediate rewards (e.g., a sticker for gym attendance) reinforce repetition.
• Invert the Four Laws to break bad habits: Make cues invisible, cravings unattractive, etc.
• Habit tracking creates visual momentum—a chain of Xs you don’t want to break.
• Genetics matter: Align habits with natural strengths for easier adherence.
• Goldilocks Rule: Maintain motivation by working on tasks that are "just manageable."
• Habit contracts add accountability (e.g., monetary penalties for breaking commitments).
• Implementation intentions specify when/where to act: "I will [action] at [time] in [place]."
• Friction shapes behavior: Reduce steps for good habits; add steps for bad ones.
• Identity > outcomes: Focus on becoming a reader, not just reading 30 books.
• Habit shaping: Gradually increase habit difficulty (e.g., 1 push-up → 10 over weeks).
• Environment cues: Place fruits on counters, hide snacks—design spaces for success.
• Habits are autopilot: Once ingrained, they require minimal conscious effort.
• Small wins fuel motivation: Celebrate minor progress to sustain momentum.
• Variable rewards (like slot machines) hook habits by unpredictability.
• Reflection and review: Regularly audit habits to align with long-term goals.
• Habit scorecard: List daily habits and label them as effective or harmful.
• Pointing-and-calling verbalizes actions to increase mindfulness (e.g., "I’m buying junk food").
• Commitment devices: Lock future choices (e.g., uninstalling apps to reduce scrolling).
• Belief in change is foundational: Without it, habits crumble under setbacks.
• Habit friction: Use single-tasking tools (e.g., writing apps without internet) to focus.
• The 20-Second Rule: Reduce resistance by prepping gear (e.g., laying out workout clothes).
• Identity reinforcement: "I’m someone who doesn’t smoke" beats "I’m trying to quit."
• Habit alignment: Choose behaviors that resonate with core values for sustainability.
• Decision fatigue: Automate choices (e.g., meal prepping) to conserve willpower.
• Habit layers: Master one habit before adding another to avoid overwhelm.
• The role of pain: Discomfort signals growth; reframe it as progress.
• Habit triggers: Use specific cues (e.g., morning coffee → journaling) to build routines.
• Social accountability: Share goals publicly to leverage peer pressure positively.
• Habit substitution: Replace bad habits with healthier alternatives (e.g., tea for soda).
• Precommitment strategies: Buy smaller plates to unconsciously reduce eating portions.
• Habit resilience: Build flexibility (e.g., "If I miss morning yoga, I’ll do it post-work").
• The novelty effect: Refresh habits periodically to combat boredom (e.g., new running routes).
• Habit anchoring: Attach habits to emotional experiences (e.g., gratitude after a meal).
• The power of priming: Arrange your environment nightly to set up tomorrow’s success.
• Habit timing: Schedule challenging habits during peak energy hours.
• Habit legacy: Frame actions as contributions to a future self or others for motivation.