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[PDF] Atomic Habits Cheat Sheet

Use habit stacking: “After [CURRENT HABIT], I will [NEW HABIT] ” Design your environment Make the cues of good habits obvious and visible 1 2 1 3 1 4

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ATOMIC HABITS BONUSTHE HABITS CHEAT SHEET

The 1st LawMake It Obvious

1.1 Fill out the Habits Scorecard. Write down your current habits to become 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 habits obvious and visible. 1.2 1.3 1.4

The 4th LawMake It Satisfying

4.1 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. 4.2 4.3

4.43.1

Reduce friction. Decrease the number of steps between you and your good habits. Prime the environment. Prepare your environment to make future actions easier. Master the decisive moment. Optimize the small choices that deliver outsized impact. Use the Two-Minute Rule. Downscale your habits until they can be done in two minutes or less. Automate your habits. Invest in technology and onetime purchases that lock in future behavior. 3.2 3.3 3.4 3.5

The 2nd LawMake It Attractive

2.1 Use 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. 2.2 2.3

The 3rd LawMake It Easy

HOW TO CREATE A GOOD HABIT

Inversion of

the 1st LawMake It Invisible 1.5

Reduce exposure. Remove the cues of your bad

habits from your environment. 3.6

Increase friction. Increase the number of steps

between you and your bad habits.

Use a commitment device. Restrict your future

choices to the ones that benefit you. 3.7

Make It Unattractive

Make It Difficult

HOW TO BREAK A BAD HABIT

2.4Reframe your mindset. Highlight the benefits of

avoiding your bad habits.

Inversion of

the 2nd Law

Inversion of

the 3rd Law

4.5Get an accountability partner. Ask someone to

watch your behavior. Create a habit contract. Make the costs of your bad habits public and painful. 4.6

Make It UnsatisfyingInversion of

the 4th Law

ATOMIC HABITS BONUSTHE HABITS CHEAT SHEET

ATOMIC HABITS BONUSTHE HABITS CHEAT SHEET

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