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Chapter 1: The Surprising Power of Tiny Habits

measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. Your clutter is a lagging ǲsults you want to achieve. Systems are about the processes that of tiny gains or tiny losses, and see how your daily choices will compound ten or twenty If you find yourself struggling to build a good habit or break a bad one, it is not because you have lost your ability to improve. It is often because you have not yet crossed what any single accomplishment. It is about the cycle of endless refinement and continuous ǲ-edged sword. They can work for you or against you, which is why The most powerful outcomes of any compounding process are delayed. You need to be building blocks of molecules, atomic habits are the building blocks of remarkable Chapter 2: How Your Habits Shape Your Identity (and Vice Versa)

ǲǣ a change in your outcomes, a change in

ǲ-based habits, the focus is on what you want to achieve. With identity- ǲ-step process: Decide the type of person you want to be. Prove it to ǲr identity emerges out of your habits. Every action is a vote for the type of person ǲts matter is not because they can get you better results (although Chapter 3: How to Build Better Habits in 4 Simple Steps Whenever you want to change your behavior, ask yourself:

1) How can I make it obvious?

2) How can I make it attractive?

3) How can I make it easy?

4) How can I make it satisfying?

ǲsolve the problems of life with as little energy and

ǲse to build better

habits. They are (1) make it obvious, (2) make it attractive, (3) make it easy, and this behavior help me become the type of person I wish to be? Does this habit cast a vote

ǲǡrtain outcomes

ǲ-and-Calling raises your level of awareness from a nonconscious habit to a

Chapter 5: The Best Way to Start a New Habit

ǲal of

each day and then stack your new behavior on top. This is called habit Chapter 6: Motivation is Overrated; Environment Often Matters More

Chapter 7: The Secret to Self-Control

ǲreduce exposure to the cue

Chapter 8: How to Make a Habit Irresistible

ǲ-driven feedback loop. When dopamine rises, so does our ǲȄnot the fulfillment of itȄthat gets us to take action. Chapter 9: The Role of Family and Friends in Shaping Your Habits ǲhe habits of three social groups: the close (family and

ǲ join a culture

where (1) your desired behavior is the normal behavior and (2) you already have something in common with the group.ǳ Chapter 10: How to Find and Fix The Cause of Your Bad Habits when we associate them with negative feelings. Create a motivation ritual by doing

Chapter 11: Walk Slowly, But Never Backward

Chapter 12: The Law of Least Effort

ǲd with good behaviors. When friction is low, habits are Chapter 13: How to Stop Procrastinating by Using the Two-Minute Rule Every day, there are a handful of moments that deliver an outsized impact. James refers ǲȄchoices that are like a fork in the roadȄand ǲinning of a process, the more likely it becomes that you Chapter 14: How to Make Good Habits Inevitable and Bad Habits Impossible ǲȄlike buying a better mattress or enrolling in an automatic savings planȄare single actions that automate your future habits and deliver increasing returns ǲautomate your habits is the most reliable and effective way to

Chapter 15: The Cardinal Rule of Behavior Change

ǲo stick you need to feel immediately successfulȄǯ ǲȄmake it obvious, make it attractive, and make it easyȄincrease the odds that a behavior will be performed this time. The fourth law of behavior changeȄmake it satisfyingȄincreases the odds that a behavior will be Chapter 16: How to Stick with Good Habits Every Day

ǲȄlike marking an X

ǲms of measurement can make your habits satisfying Chapter 17: How an Accountability Partner Changes Everything ǲract can be used to add a social cost to any behavior. It makes the costs of Chapter 18: The Truth About Talent (When Genes Matter and Whe

ǲǡ powerful advantage in

Chapter 19: The Goldilocks RuleHow to Stay Motivated in Life and Work ǲGoldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities.ǳ

ǲǡ and less satisfying. We get

Chapter 20: The Downside of Creating Good Habits

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