Commit to a trajectory > Focus on short term results
![](https://pbs.twimg.com/media/ESMHd4PWAAEnCuz.png)
Automated behaviours that we have learnt from experience.
How do habits form?
Cues -> Craving (for a change in state) -> Action Response -> Reward (internal state change)
![](https://pbs.twimg.com/media/ESMIhZ5X0AAg8Jk.png)
“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” ~ @JamesClear
“With outcome-based habits, the focus is on what you want to achieve. With identity-based habits, the focus is on who you wish to become.” ~ @JamesClear
“We imitate the habits of three groups in particular: The close. The many. The powerful.” ~ @JamesClear
1) Design the context to support the new habits (more prominent cues)
2) Implementation intentions (set out when, where and how you will carry out an action)
3) Habit stacking (stacking a new habit onto a well-established existing habit)
1) Temptation bundling (attach something you enjoy to the habit you are trying to commit to)
2) Make the behaviour itself enjoyable and satisfying
3) Immediate-returns (shorten the action-reward loop)
1) Removing frictions to the desired behaviour
2) 2-minute rule (commit to something small)
Simply getting started is often enough to get a particular exercise or task going.
"Nearly any larger life goal can be transformed into a two-minute behavior. I want to live a healthy and long life > I need to stay in shape > I need to exercise > I need to change into my workout clothes." ~ @JamesClear
1) Habit tracking (notebook, journal, app)
2) Contract (agreed consequences if you go off track)
“You do not rise to the level of your goals. You fall to the level of your systems.” ~ @JamesClear
The 1st Law: Make It Obvious
The 2nd Law: Make It Attractive
The 3rd Law: Make It Easy
The 4th Law: Make It Satisfying