Let's say you're desperate to learn the guitar. You've got your instrument, you've picked up the basics, but you struggle to keep up with practice. Each morning, you tell yourself that you'll play later on, but the end of the day soon comes, and you haven't picked up your guitar once.

So that's friction. The second trick for making a habit easier in the long term is what's known as the two-minute rule. This is a way to make any new activity feel manageable. The principle is that any behavior can be distilled into a habit that is doable within two minutes. So, if you want to read more, don't commit to reading one book every week. Instead, make a habit of reading two pages per night.  Or, if you want to run a marathon, commit to simply putting on your running gear every day after work.

This focus on immediate returns can encourage bad habits. Smoking may give you lung cancer in 20 years, but, in the moment, it relieves your stress and the craving for nicotine. The immediate hit from your cigarette will likely override the long-term costs to your health. All this means is that when pursuing habits with a delayed return, you need to try to attach some immediate gratification to them.

And what do you think happened? Well, over three months, soda sales fell by 11 percent, and water sales shot up by over 25 percent. Simply by creating more cues for people to drink water, Dr. Thorndike and her team were able to get people to make the healthier choice. In other words, they were able to help people build better habits, without forcing them to make a conscious decision to do so. Clear evidence that altering your environment can help you adopt better habits.

But now that you know the secrets to building a habit, you can use it to your advantage. In this case, you want to make the cue to pick up your guitar impossible to miss. Instead of keeping your instrument in the cupboard or in the corner of your spare room, leave it right in the middle of your living room – in full view. Make your cue visible and unmissable; this will make it easier to turn your desire to practice into a habit. Changing your environment to put your cues front and center will help, but if you want to perfect your triggers even more, you can use as implementation intentions.

If we repeat these small behaviors day after day, our choices compound into major results. Eat pizza every day, and you will likely have gained considerable weight after a year. Go jogging for 20 minutes every day, and you'll eventually be leaner and fitter, even though you won't notice the change happening. You've probably worked out the main insight here: it's that small habits can have a surprisingly powerful impact on your life – and you won't necessarily see this impact happening in real-time. You'll only see the results of your habits after a while.

Small Habits Have Powerful Impact On Your Life 

When you walk into a dark room, you don't think about what to do next; you instinctively reach for a light switch. Reaching for a light switch is a habit – it's a behavior that you've repeated so many times that it now happens automatically. Habits like this dominate our lives, from brushing our teeth to driving our car. They are immensely powerful.

Habits are automated behaviors, we’ve learned from experienc

With his experiment, Thorndike had discovered something important: behaviors that give satisfying consequences – in this case, gaining freedom – tend to be repeated until they become automatic.Every habit follows the same process. Do you drink coffee every morning? Waking up is your cue, triggering a craving to feel alert. Your response is to drag yourself out of bed and make a cup of joe. Your reward is feeling wide awake and ready to face the world.OK, now that you have an idea of how habits work, let's look at how you can develop good habits that can change your life for the better.

So, we have just discovered how habits are formed. Let's briefly recap. A habit consists of four things: a cue – a trigger that gets you to act; a craving – a desire you want to achieve; a response – the action of the habit itself; and a reward – the positive feeling you get from completing the habit.  Once you know how they work, you can start to hack the habit-forming process to get good, productive habits to stick.

Building new habits requires hard-to-miss cues and a plan. 

Let's say you have little money in the bank. But you are saving something each month. Your current results might not be that great – your nest egg is still pretty small. But you can be confident that your trajectory is right. Keep going in this direction and, in a few months or a few years, you will notice a major improvement. When the lack of perceived progress gets you down, remember that you're doing the right things and that you're moving in the right direction.But how do you get yourself on the right trajectory? You need to develop habits. I

When it comes to setting good habits, most of us tend to be too vague about our intentions. We say, "I'm going to eat better," or "I'm going to learn guitar." And we simply hope that we'll follow through. An implementation intention can help us move beyond the vague intention. Implementation intentions introduce a clear plan of action; they help you set out when and where you'll carry out the habit you'd like to cultivate.

Making a habit pleasurable is a surefire way to make it stick. Another way we can hack the habit-building process is to make it easy.  Easy behaviors dominate our lives. We scroll through social media or munch through a bag of potato chips because these are easy things to do. On the other hand, doing a hundred push-ups or studying Mandarin are both pretty tough and take a lot of effort. This is why we don't find ourselves drawn to intensive exercise or language learning in our spare time.

By making our desired behaviors as easy as possible, we stand the best chance of turning them into a habit. And the good news is, there are various ways we can make this happen. The first way is by reducing friction.

Here's where I'd like to introduce you to the concept of temptation bundling. Temptation bundling is where you take a behavior that you think of as important but unappealing and link it to a behavior that you're drawn to. This is how you can use dopamine to your advantage when building a new habit. Just find a way of making those unattractive but important tasks enjoyable, and you'll be surfing a wave of dopamine, and creating positive habits, at the same time.

Unfortunately, our brains evolved to cope with an immediate-return environment. Our distant ancestors weren't thinking about long-term returns like saving for retirement or sticking to a diet. They were focused on immediate concerns like finding their next meal, seeking shelter, and staying alert enough to escape any nearby saber-toothed tigers.

Well, we don't actually have to do the pleasurable activity to get the hit of dopamine. The mere anticipation of doing something pleasurable is enough to get the dopamine flowing. In the brain's reward system, desiring something is on par with getting something! We can turn this to our advantage. When building our new habit, if we make it something we look forward to, we'll be much more likely to follow through and actually do it.

Now, we know that not seeing the impact of your efforts can be dispiriting. If this is happening to you – if you're feeling discouraged by the lack of immediate positive change – then it's important to try to focus on your current trajectory rather than your current results.

So you might be wondering, this all sounds quite plausible, but does it really work? Can I actually tweak my environment and make it easy to form positive habits? Sounds good on paper, right? But in practice?

Anne Thorndike and her colleagues designed a test. As part of the experiment, she had the hospital cafeteria rearranged. The soda in the refrigerators next to the cash registers was replaced with bottled water, and baskets of bottled water were placed all around the cafeteria. Dr. Thorndike and the team then watched to see what would happen.

The two-minute rule is a way to build easily achievable habits – small accomplishments that can lead you to greater things. Once you've pulled on your running shoes, you'll probably head out for a run. Once you've read two pages, you'll likely continue. Simply getting started is the first and most important step toward doing something.

One simple trick for making new habits stick is called habit tracking.So why not set yourself a habit contract? Even if it isn't as detailed as Bryan Harris's, consider making a commitment to your partner, your best friend, or one of your coworkers. If you agree upon a set of consequences for failing to follow through, you'll be much more likely to stick to your habits. And as we've seen, sticking to a positive habit, however small, is a surefire way to achieve big things in life.

Making good behaviors satisfying can be difficult. This is due to human evolution. Today, we live in what is known as a delayed-return environment. You turn up at the office today, but the return – a paycheck – doesn't come until the end of the month. You go to the gym in the morning, but you don't lose weight overnight.

In the nineteenth century, a psychologist named Edward Thorndike tried to answer this question. First, he placed some cats inside a black box. Then, he timed how long it took them to escape. To start with, each cat behaved exactly as you'd expect when placed inside a box. It desperately looked for a way of escape. It sniffed and pawed at the corners; it clawed at the walls. Eventually, the cat would find a lever that, when pressed, would open a door, enabling it to escape.

"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. "

These are not my personal summary, but no summary can be better than this. @blinkist

The #1 New York Times bestseller. Over 4 million copies sold! Tiny Changes, Remarkable Results No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results. If you're having trouble changing your habits, the problem isn't you. The problem is your system. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you'll get a proven system that can take you to new heights. Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field. Learn how to: make time for new habits (even when life gets crazy); overcome a lack of motivation and willpower; design your environment to make success easier; get back on track when you fall off course; ...and much more. Atomic Habits will reshape the way you think about progress and success, and give you the tools and strategies you need to transform your habits--whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, or achieve any other goal.

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The #1 New York Times bestseller. Over 10 million copies sold! Tiny Changes, Remarkable Results No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results. If you're having trouble changing your habits, the problem isn't you. The problem is your system. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you'll get a proven system that can take you to new heights. Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field. Learn how to: <ul><li>make time for new habits (even when life gets crazy);</li></ul><ul><li>overcome a lack of motivation and willpower;</li></ul><ul><li>design your environment to make success easier;</li></ul><ul><li>get back on track when you fall off course;</li></ul>...and much more. Atomic Habits will reshape the way you think about progress and success, and give you the tools and strategies you need to transform your habits--whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, or achieve any other goal.

James Clear is the author of "Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones" He writes about habits, decision-making, and continuous improvement at jamesclear.com. His website receives millions of visitors each month and hundreds of thousands subscribe to his popular email newsletter.His work has appeared in the New York Times, Entrepreneur, Time, and on CBS This Morning. He is a regular speaker at Fortune 500 companies and his work is used by teams in the NFL, NBA, and MLB. Learn more at jamesclear.com

JAMES CLEAR

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