Atomic habits is a really popular book written by author james clear. At first I didn’t understand the hype around this book but when I read this book , I knew why this book deserved this amount of recognition. This book contributes to a successful quality life ! .

Your habits turn into your identity and your identity becomes your lifestyle ! Habits don’t restrict your freedom,it gives you more freedom . Freedom to think more instead of worrying about what you’re lacking in everyday life. Habits turn you into the kind of person you want to be in future. A tiny change may not mean a lot today, but collectively it makes a lot of difference in life, for example :studying for 1 hour today may not make a lot of difference , but combining the progress of each day it will reduce the stress of studying everything in one day before the exams !

Every habit starts with a cue in the environment ,which leads to the craving of the reward of a particular habit ,which leads to the response that is the work we put in to receive the reward .and than there is the satisfaction received by the reward itself. “CUE,CRAVING,RESPONSE,REWARD”

The four laws for changing any habit

For good habits!!

• Make it obvious

• Make it attractive

• Make it easy

• Make it satisfying

And in order to change a bad habit you have to do the vice versa

• Make it invisible

• Make it unattractive

• Make it difficult

• Make it unsatisfying

Good habits!

Make it obvious

• Fill out your habit scorecard .write down your current habits to become more aware of them.

• Use implementation intentions : I will [behavior] at [time] in [location]
• Use habit stacking: “after [current habit], I will [new habit]
• Design your environment. make the cues of good habit, obvious and visible 

Make it attractive

• Used temptation bundling ,pair an action you want to do with an action you need to do

• Join a culture where your desired behavior is the normal behavior

• Create a motivation ritual . do something you enjoy immediately before a difficult habit.

Make it easy.

• Reduce fraction, decrease the number of steps between you and your good habits.

• Prime the environment .repair your environment to make future actions easier

• Master the decisive moment, optimize the small choices that deliver outsized impact.

• Use the two minute rule. down scale your habits until they can be done in two minutes or less.

• Automate your habits, invest in technology, and one time purchases that lock in your future behavior.

Make it satisfying

• use reinforcement give. yourself an immediate reward when you complete your habit.

• Make “doing nothing” enjoyable . when avoiding a bad habit , design a way to see the benefits

• Use a habit tracker . keep track of your habit streak and “don’t break the chain“.

• Never miss twice .when you forget to do a habit ,make sure you get back on track immediately.

How to break bad habit .

Make it invisible

• Reduce exposure .remove the cues of bad habits from your environment

Make it unattractive

• Reframe your mindset, highlight the benefits of avoiding your bad habits

Make it difficult

• Increase friction. increase the number of steps between you and your bad habits

• Use a commitment device. restrict your future choices to ones that benefit you.

Make it unsatisfying

• Get an accountability partner.ask someone to watch your behavior

• Create a habit contract, make the cost of bad habits public and painful

Motivation is Overrated, Environment Often Matters More

• Make the cues of good habits obvious in your environment.
• It is easier to build new habits in a new environment because you are not fighting against old cues.
• Environment is the invisible hand that shapes human behavior.
• Small changes in context can lead to large changes in behavior over time.
• Every habit is initiated by a cue. We are more likely to notice cues that stand out.

The Goldilocks Rule :

The Goldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities.

In psychology research this is known as the Yerkes–Dodson law, which describes the optimal level of arousal as the midpoint between boredom and anxiety.

• The greatest threat to success is not failure but boredom.
• As habits become routine, they become less interesting and less satisfying. We get bored.
• Anyone can work hard when they feel motivated. It’s the ability to keep going when work isn’t exciting that makes the difference.
• Professionals stick to the schedule; amateurs let life get in the way.

I hope you liked my article (atomic habits) in a nutshell. This will give you the summary of the book. I have read the entire book, it’s very informative and I encourage you to read it! Feel free to follow my blog for more articles about fashion, selfcare , skincare. I will be updating you often. Also follow me on instagram😊.

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