- Focus on system not goal (more sustainable, more radical, …)

- Change your identity by creating new habit (cause). Don’t trying

to address the outcome only. For example, “Who is the type of
person who could write a book?” It’s probably someone who is
consistent and reliable. Now your focus shifts from writing a
book (outcome-based) to being the type of person who is
consistent and reliable (identity-based)
- 4 step habit forms:
+ our mind is continuously analyzing your internal and external
environment for hints of where rewards are located
+ thoughts interpret the cues, triggering desire for reward (the good
feeling, the prize,…)
+ desire trigger action (response to desire), only when you can do, and
whether you want to expend that much effort
+ get the reward
Eliminate the cue and your habit will never start.
Reduce the craving and you won’t experience enough motivation to
act. Make the behavior difficult and you won’t be able to do it. And if
the reward fails to satisfy your desire, then you’ll have no reason to do
it again in the future
- How to Create a Good Habit
The 1st law (Cue): Make it obvious.
The 2nd law (Craving): Make it attractive.
The 3rd law (Response): Make it easy.
The 4th law (Reward): Make it satisfying.

How to Break a Bad Habit

Inversion of the 1st law (Cue): Make it invisible.
Inversion of the 2nd law (Craving): Make It unattractive.
Inversion of the 3rd law (Response): Make it difficult.
Inversion of the 4th law (Reward): Make it unsatisfying.
 Tip
- Point and call : point at an object, call its name out
loud -> this helps make you conscious of potential
errors.
- Implementation intention : when X arises, I performs
Y ( X=time + location )
- Try to change a habit or take up new one at the
beginning of month, week, year
- The implementation intention formula is: I will
[BEHAVIOR] at [TIME] in [LOCATION
- The habit stacking formulais: After [CURRENT
HABIT], I will [NEW HABIT]
- Make things obvious (exp : I will do push up next to
my desk after finishing my homework for lunch at
10h30 NOT I will push up when I finish homework)
- Create environment for habit : separate room into
section – desk for work, bed for sleep,… “one place for
one task only’”. Make visual cue stand out (want to
exerecise -> place workout stuff on your couch.
- One of the most practical ways to eliminate a bad habit is to
reduce exposure to the cue that causes it.
- Dopamine generated when you anticipate the pleasure,
rewards not when you enjoy them
- Bundle 1 activity you want with 1 you need (need go
first)
After I tutor my student (need), I will watch youtube (want)
- Join a culture where (1) your desired behavior is the normal
behavior and (2) you already have something in common (to see
that peep like YOU could make it, so do you) with the group
- Remaning to a group after achive a goal is a nice way
to maintain it
- Highlight the benefits of avoiding a bad
habit to make it seem unattractive
- Find something that makes you truly happy—
like petting your dog or taking a bubble bath
—and then create a short routine that you perform
every time before you do the thing you love.
Maybe you take three deep breaths and smile.
Three deep breaths. Smile. Pet the dog. Repeat.
Eventually, you’ll begin to associatethis
breathe-and-smile routine
withbeing in a good mood. It becomes
a cue that means feeling happy

- Habits are easier to build when they fit

into the flow of your life (reduce the friction in
the good habit)
- Habits are entry point so make it easy (eg: I’ll read
before bed (no) -> right: read one page before bed).
This put u in pathway for next actions. Entry point=
very easy action (wear shoes), goal= very hard action
(run marathon)
- Create an entry point lower than what called work (go
to the gym but only stay for 5 mins)