1ST LAW: MAKE IT OBVIOUS INVERSE: MAKE IT INVISIBLE

2ND LAW: MAKE IT ATTRACTIVE INVERSE: MAKE IT UNATTRACTIVE

3RD LAW: MAKE IT EASY INVERSE: MAKE IT DIFFICULT
4TH LAW: MAKE IT SATISFYING INVERSE: MAKE IT UNSATISFYING

Page 15 - “If you can get 1 percent better each day for one year, you’ll end up 37% times better
by the time you’re done”

Page 23 - “Goals are about the results you want to achieve. Systems are about the processes
that lead to those results.”

Page 27 - “It is your commitment to the ​process​ that will determine your​ progress​.”

Page 32 - “Behavior that is incongruent with the self will not last. You may want more money,
but if your identity is someone who consumes rather than creates, then you’ll continue to be
pulled towards spending rather than earning. You may want better health, but if you continue to
prioritize comfort over accomplishment, you’ll be drawn to relaxing rather than training. It’s hard
to change your habits if you never change the underlying beliefs that led to your past behavior.
You have a new goal and a new plan, but you haven't changed who YOU are.”

Pg 34 - “True behavior change is true identity change.”

- “The goal is not to read a book, but to BECOME a reader.”

Pg 37 - “The process of building habits is actually the process of becoming yourself.”

Pg 39 - “1. Decide the type of person you want to be. 2. Prove it to yourself with small wins.”

Pg 48 - “Every craving is linked to a desire to change your internal state.”

Pg 70 - ​Implementation intention​: A plan you make beforehand of when and where to act. (I will
[BEHAVIOR] at [TIME] in [LOCATION])

Pg 79 - “The more tightly bound your new habit is to a specific cue, the better the odds are that
you will notice when the time comes to act.”

Pg 82 - “Environment is the invisible hand that shapes human behavior.”

Pg 90 - “A stable environment where everything has a place and purpose is an environment

where habits can easily form.”

Pg 93 - “..But the way to improve these qualities is not by wishing you were a more disciplined
person, but by creating a more disciplined environment.”
Pg 102 ​Supernormal stimuli​: “a heightened version of reality that elicits a stronger response
than usual.”

Pg 103 - ​Dynamic contrast:​ “combinations of sensations, like sweet and salty.”

Pg 106 - “It is the anticipation of a reward-not the fulfillment of it- that incites us to take action.”

Pg 109 - ​Temptation bundling:​ “Linking an action you need to do with an action you want to do.”

Pg 110 - ​Premack’s Principle​: “More probable behaviors will reinforce less probable behaviors”

Pg 117 - “One of the most effective things you can do to build better habits is to join a culture
where your desired behavior is the normal behavior.”

Pg 170 - ​Commitment Device​: “A choice you make in the present to lock in future behavior”

Quick Lookup:

atomichabits.com/cheatsheet
atomichabits.com/cycling
atomichabits.com/scorecard
atomichabits.com/habitstacking
atomichabits.com/journal
atomichabits.com/tracker
atomichabits.com/contract

Thanks Reddit! Scroll down for the piece de resistance! :)

How to Create a good Habit:

The 1st Law Make it Obvious

1.1 Write down current habits to become aware of

them

1.2 Implementation intentions: I Will [BEHAVIOR] at

[TIME] in [LOCATION]

1.3 Habit Stacking: After [CURRENT HABIT] I will

[NEW HABIT]

1.4 Design your environment with habit cues

The 2nd Law Make it Attractive

2.1 Temptation bundling: An action you​ want​ with an

action you ​need

2.2 Join culture where desired behavior is the norm.

2.3 Do something you enjoy immediately before

The 3rd Law Make it Easy

3.1 Reduce friction: Decrease the steps between you

and good habit

3.2 Prime environment for new habits

3.3 Master decisive moments

3.4 Downscale to the 2 minute rule

3.5 Automate

The 4th Law Make it Satisfying

4.1 Use reinforcement: Give immediate rewards to

new habits

4.2 Design it to be enjoyable

4.3 Use a Habit tracker

4.4 NEVER MISS TWICE

How to Break a Bad Habit:

Inversion of the 1st Law Make it ​Invisible

1.5 Reduce exposure, remove the cues from the

environment

Inversion of the 2nd Law Make it ​Unattractive

2.4 Reframe mindset. Highlight benefits of

avoiding bad habits.

Inversion of the 3rd Law Make it ​Difficult

3.6 Increase friction and number of steps

between you and habit.

3.7 Use a commitment device. Restrict future

choices

Inversion of the 4th Law Make it ​Unsatisfying

4.5 Get an accountability partner.

4.6 Create a Habit Contract. Make your bad

habits public and painful