["habit\t successfully\t addresses\t a\t motive,\t you\t develop\t a\t craving\t to\t do\t it\t again.\t In time,\tyou\tlearn\tto\tpredict\tthat\tchecking\tsocial\tmedia\twill\thelp\tyou\tfeel\tloved\tor that\twatching\tYouTube\twill\tallow\tyou\tto\tforget\tyour\tfears.\tHabits\tare\tattractive when\twe\tassociate\tthem\twith\tpositive\tfeelings,\tand\twe\tcan\tuse\tthis\tinsight\tto\tour advantage\trather\tthan\tto\tour\tdetriment. HOW\tTO\tREPROGRAM\tYOUR\tBRAIN\tTO\tENJOY\tHARD\tHABITS You\tcan\tmake\thard\thabits\tmore\tattractive\tif\tyou\tcan\tlearn\tto\tassociate\tthem\twith a\t positive\t experience.\t Sometimes,\t all\t you\t need\t is\t a\t slight\t mind-set\t shift.\t For instance,\twe\toften\ttalk\tabout\teverything\twe\thave\tto\tdo\tin\ta\tgiven\tday.\tYou\thave to\t wake\t up\t early\t for\t work.\t You\t have\t to\t make\t another\t sales\t call\t for\t your business.\tYou\thave\tto\tcook\tdinner\tfor\tyour\tfamily. Now,\timagine\tchanging\tjust\tone\tword:\tYou\tdon\u2019t\t\u201chave\u201d\tto.\tYou\t\u201cget\u201d\tto. You\t get\t to\t wake\t up\t early\t for\t work.\t You\t get\t to\t make\t another\t sales\t call\t for your\tbusiness.\tYou\tget\tto\tcook\tdinner\tfor\tyour\tfamily.\tBy\tsimply\tchanging\tone word,\t you\t shift\t the\t way\t you\t view\t each\t event.\t You\t transition\t from\t seeing\t these behaviors\tas\tburdens\tand\tturn\tthem\tinto\topportunities. The\t key\t point\t is\t that\t both\t versions\t of\t reality\t are\t true.\t You\t have\t to\t do\t those things,\tand\tyou\talso\tget\tto\tdo\tthem.\tWe\tcan\tfind\tevidence\tfor\twhatever\tmind-set we\tchoose. I\tonce\theard\ta\tstory\tabout\ta\tman\twho\tuses\ta\twheelchair.\tWhen\tasked\tif\tit\twas difficult\t being\t confined,\t he\t responded,\t \u201cI\u2019m\t not\t confined\t to\t my\t wheelchair\u2014I am\t liberated\t by\t it.\t If\t it\t wasn\u2019t\t for\t my\t wheelchair,\t I\t would\t be\t bed-bound\t and never\table\tto\tleave\tmy\thouse.\u201d\tThis\tshift\tin\tperspective\tcompletely\ttransformed how\the\tlived\teach\tday. Reframing\tyour\thabits\tto\thighlight\ttheir\tbenefits\trather\tthan\ttheir\tdrawbacks\tis a\tfast\tand\tlightweight\tway\tto\treprogram\tyour\tmind\tand\tmake\ta\thabit\tseem\tmore attractive. Exercise.\t Many\t people\t associate\t exercise\t with\t being\t a\t challenging\t task\t that drains\t energy\t and\t wears\t you\t down.\t You\t can\t just\t as\t easily\t view\t it\t as\t a\t way\t to develop\t skills\t and\t build\t you\t up.\t Instead\t of\t telling\t yourself\t \u201cI\t need\t to\t go\t run\t in the\tmorning,\u201d\tsay\t\u201cIt\u2019s\ttime\tto\tbuild\tendurance\tand\tget\tfast.\u201d Finance.\t Saving\t money\t is\t often\t associated\t with\t sacrifice.\t However,\t you\t can associate\t it\t with\t freedom\t rather\t than\t limitation\t if\t you\t realize\t one\t simple\t truth: living\t below\t your\t current\t means\t increases\t your\t future\t means.\t The\t money\t you save\tthis\tmonth\tincreases\tyour\tpurchasing\tpower\tnext\tmonth. Meditation.\t Anyone\t who\t has\t tried\t meditation\t for\t more\t than\t three\t seconds","knows\t how\t frustrating\t it\t can\t be\t when\t the\t next\t distraction\t inevitably\t pops\t into your\tmind.\tYou\tcan\ttransform\tfrustration\tinto\tdelight\twhen\tyou\trealize\tthat\teach interruption\t gives\t you\t a\t chance\t to\t practice\t returning\t to\t your\t breath.\t Distraction is\ta\tgood\tthing\tbecause\tyou\tneed\tdistractions\tto\tpractice\tmeditation. Pregame\t jitters.\t Many\t people\t feel\t anxious\t before\t delivering\t a\t big presentation\t or\t competing\t in\t an\t important\t event.\t They\t experience\t quicker breathing,\t a\t faster\t heart\t rate,\t heightened\t arousal.\t If\t we\t interpret\t these\t feelings negatively,\t then\t we\t feel\t threatened\t and\t tense\t up.\t If\t we\t interpret\t these\t feelings positively,\tthen\twe\tcan\trespond\twith\tfluidity\tand\tgrace.\tYou\tcan\treframe\t\u201cI\tam nervous\u201d\t to\t \u201cI\t am\t excited\t and\t I\u2019m\t getting\t an\t adrenaline\t rush\t to\t help\t me concentrate.\u201d These\tlittle\tmind-set\tshifts\taren\u2019t\tmagic,\tbut\tthey\tcan\thelp\tchange\tthe\tfeelings you\tassociate\twith\ta\tparticular\thabit\tor\tsituation. If\t you\t want\t to\t take\t it\t a\t step\t further,\t you\t can\t create\t a\t motivation\t ritual.\t You simply\tpractice\tassociating\tyour\thabits\twith\tsomething\tyou\tenjoy,\tthen\tyou\tcan use\tthat\tcue\twhenever\tyou\tneed\ta\tbit\tof\tmotivation.\tFor\tinstance,\tif\tyou\talways play\t the\t same\t song\t before\t having\t sex,\t then\t you\u2019ll\t begin\t to\t link\t the\t music\t with the\tact.\tWhenever\tyou\twant\tto\tget\tin\tthe\tmood,\tjust\tpress\tplay. Ed\t Latimore,\t a\t boxer\t and\t writer\t from\t Pittsburgh,\t benefited\t from\t a\t similar strategy\t without\t knowing\t it.\t \u201cOdd\t realization,\u201d\t he\t wrote.\t \u201cMy\t focus\t and concentration\tgoes\tup\tjust\tby\tputting\tmy\theadphones\t[on]\twhile\twriting.\tI\tdon\u2019t even\thave\tto\tplay\tany\tmusic.\u201d\tWithout\trealizing\tit,\the\twas\tconditioning\thimself. In\tthe\tbeginning,\the\tput\this\theadphones\ton,\tplayed\tsome\tmusic\the\tenjoyed,\tand did\tfocused\twork.\tAfter\tdoing\tit\tfive,\tten,\ttwenty\ttimes,\tputting\this\theadphones on\t became\t a\t cue\t that\t he\t automatically\t associated\t with\t increased\t focus.\t The craving\tfollowed\tnaturally. Athletes\t use\t similar\t strategies\t to\t get\t themselves\t in\t the\t mind-set\t to\t perform. During\t my\t baseball\t career,\t I\t developed\t a\t specific\t ritual\t of\t stretching\t and throwing\t before\t each\t game.\t The\t whole\t sequence\t took\t about\t ten\t minutes,\t and\t I did\tit\tthe\tsame\tway\tevery\tsingle\ttime.\tWhile\tit\tphysically\twarmed\tme\tup\tto\tplay, more\t importantly,\t it\t put\t me\t in\t the\t right\t mental\t state.\t I\t began\t to\t associate\t my pregame\tritual\twith\tfeeling\tcompetitive\tand\tfocused.\tEven\tif\tI\twasn\u2019t\tmotivated beforehand,\tby\tthe\ttime\tI\twas\tdone\twith\tmy\tritual,\tI\twas\tin\t\u201cgame\tmode.\u201d You\t can\t adapt\t this\t strategy\t for\t nearly\t any\t purpose.\t Say\t you\t want\t to\t feel happier\t in\t general.\t Find\t something\t that\t makes\t you\t truly\t happy\u2014like\t petting your\t dog\t or\t taking\t a\t bubble\t bath\u2014and\t then\t create\t a\t short\t routine\t that\t you perform\tevery\ttime\tbefore\tyou\tdo\tthe\tthing\tyou\tlove.\tMaybe\tyou\ttake\tthree\tdeep breaths\tand\tsmile. Three\tdeep\tbreaths.\tSmile.\tPet\tthe\tdog.\tRepeat.","Eventually,\tyou\u2019ll\tbegin\tto\tassociate\tthis\tbreathe-and-smile\troutine\twith\tbeing in\t a\t good\t mood.\t It\t becomes\t a\t cue\t that\t means\t feeling\t happy.\t Once\t established, you\tcan\tbreak\tit\tout\tanytime\tyou\tneed\tto\tchange\tyour\temotional\tstate.\tStressed at\twork?\tTake\tthree\tdeep\tbreaths\tand\tsmile.\tSad\tabout\tlife?\tThree\tdeep\tbreaths and\t smile.\t Once\t a\t habit\t has\t been\t built,\t the\t cue\t can\t prompt\t a\t craving,\t even\t if\t it has\tlittle\tto\tdo\twith\tthe\toriginal\tsituation. The\t key\t to\t finding\t and\t fixing\t the\t causes\t of\t your\t bad\t habits\t is\t to\t reframe\t the associations\t you\t have\t about\t them.\t It\u2019s\t not\t easy,\t but\t if\t you\t can\t reprogram\t your predictions,\tyou\tcan\ttransform\ta\thard\thabit\tinto\tan\tattractive\tone. Chapter\tSummary \t The\t inversion\t of\t the\t 2nd\t Law\t of\t Behavior\t Change\t is\t make\t it unattractive. Every\t behavior\t has\t a\t surface\t level\t craving\t and\t a\t deeper\t underlying motive. Your\thabits\tare\tmodern-day\tsolutions\tto\tancient\tdesires. The\tcause\tof\tyour\thabits\tis\tactually\tthe\tprediction\tthat\tprecedes\tthem. The\tprediction\tleads\tto\ta\tfeeling. Highlight\t the\t benefits\t of\t avoiding\t a\t bad\t habit\t to\t make\t it\t seem unattractive. Habits\t are\t attractive\t when\t we\t associate\t them\t with\t positive\t feelings and\t unattractive\t when\t we\t associate\t them\t with\t negative\t feelings. Create\ta\tmotivation\tritual\tby\tdoing\tsomething\tyou\tenjoy\timmediately before\ta\tdifficult\thabit. HOW\tTO\tCREATE\tA\tGOOD\tHABIT The\t1st\tLaw:\tMake\tIt\tObvious 1.1:\tFill\tout\tthe\tHabits\tScorecard.\tWrite\tdown\tyour\tcurrent\thabits\tto\tbecome\taware\tof\tthem. 1.2:\tUse\timplementation\tintentions:\t\u201cI\twill\t[BEHAVIOR]\tat\t[TIME]\tin\t[LOCATION].\u201d 1.3:\tUse\thabit\tstacking:\t\u201cAfter\t[CURRENT\tHABIT],\tI\twill\t[NEW\tHABIT].\u201d 1.4:\tDesign\tyour\tenvironment.\tMake\tthe\tcues\tof\tgood\thabits\tobvious\tand\tvisible. The\t2nd\tLaw:\tMake\tIt\tAttractive 2.1:\tUse\ttemptation\tbundling.\tPair\tan\taction\tyou\twant\tto\tdo\twith\tan\taction\tyou\tneed\tto\tdo. 2.2:\tJoin\ta\tculture\twhere\tyour\tdesired\tbehavior\tis\tthe\tnormal\tbehavior. 2.3:\tCreate\ta\tmotivation\tritual.\tDo\tsomething\tyou\tenjoy\timmediately\tbefore\ta\tdifficult\thabit.","The\t3rd\tLaw:\tMake\tIt\tEasy The\t4th\tLaw:\tMake\tIt\tSatisfying HOW\tTO\tBREAK\tA\tBAD\tHABIT Inversion\tof\tthe\t1st\tLaw:\tMake\tIt\tInvisible 1.5:\tReduce\texposure.\tRemove\tthe\tcues\tof\tyour\tbad\thabits\tfrom\tyour\tenvironment. Inversion\tof\tthe\t2nd\tLaw:\tMake\tIt\tUnattractive 2.4:\tReframe\tyour\tmind-set.\tHighlight\tthe\tbenefits\tof\tavoiding\tyour\tbad\thabits. Inversion\tof\tthe\t3rd\tLaw:\tMake\tIt\tDifficult Inversion\tof\tthe\t4th\tLaw:\tMake\tIt\tUnsatisfying You\tcan\tdownload\ta\tprintable\tversion\tof\tthis\thabits\tcheat\tsheet\tat:\tatomichabits.com\/cheatsheet","THE\t3RD\tLAW Make\tIt\tEasy","11 Walk\tSlowly,\tbut\tNever\tBackward ON\tTHE\tFIRST\tday\tof\tclass,\tJerry\tUelsmann,\ta\tprofessor\tat\tthe\tUniversity\tof\tFlorida, divided\this\tfilm\tphotography\tstudents\tinto\ttwo\tgroups. Everyone\t on\t the\t left\t side\t of\t the\t classroom,\t he\t explained,\t would\t be\t in\t the \u201cquantity\u201d\t group.\t They\t would\t be\t graded\t solely\t on\t the\t amount\t of\t work\t they produced.\t On\t the\t final\t day\t of\t class,\t he\t would\t tally\t the\t number\t of\t photos submitted\tby\teach\tstudent.\tOne\thundred\tphotos\twould\trate\tan\tA,\tninety\tphotos\ta B,\teighty\tphotos\ta\tC,\tand\tso\ton. Meanwhile,\teveryone\ton\tthe\tright\tside\tof\tthe\troom\twould\tbe\tin\tthe\t\u201cquality\u201d group.\tThey\twould\tbe\tgraded\tonly\ton\tthe\texcellence\tof\ttheir\twork.\tThey\twould only\tneed\tto\tproduce\tone\tphoto\tduring\tthe\tsemester,\tbut\tto\tget\tan\tA,\tit\thad\tto\tbe a\tnearly\tperfect\timage. At\t the\t end\t of\t the\t term,\t he\t was\t surprised\t to\t find\t that\t all\t the\t best\t photos\t were produced\t by\t the\t quantity\t group.\t During\t the\t semester,\t these\t students\t were\t busy taking\t photos,\t experimenting\t with\t composition\t and\t lighting,\t testing\t out\t various methods\t in\t the\t darkroom,\t and\t learning\t from\t their\t mistakes.\t In\t the\t process\t of creating\t hundreds\t of\t photos,\t they\t honed\t their\t skills.\t Meanwhile,\t the\t quality group\tsat\taround\tspeculating\tabout\tperfection.\tIn\tthe\tend,\tthey\thad\tlittle\tto\tshow for\ttheir\tefforts\tother\tthan\tunverified\ttheories\tand\tone\tmediocre\tphoto.* It\t is\t easy\t to\t get\t bogged\t down\t trying\t to\t find\t the\t optimal\t plan\t for\t change:\t the fastest\tway\tto\tlose\tweight,\tthe\tbest\tprogram\tto\tbuild\tmuscle,\tthe\tperfect\tidea\tfor a\tside\thustle.\tWe\tare\tso\tfocused\ton\tfiguring\tout\tthe\tbest\tapproach\tthat\twe\tnever get\t around\t to\t taking\t action.\t As\t Voltaire\t once\t wrote,\t \u201cThe\t best\t is\t the\t enemy\t of the\tgood.\u201d I\trefer\tto\tthis\tas\tthe\tdifference\tbetween\tbeing\tin\tmotion\tand\ttaking\taction.\tThe two\t ideas\t sound\t similar,\t but\t they\u2019re\t not\t the\t same.\t When\t you\u2019re\t in\t motion, you\u2019re\t planning\t and\t strategizing\t and\t learning.\t Those\t are\t all\t good\t things,\t but they\tdon\u2019t\tproduce\ta\tresult.","Action,\ton\tthe\tother\thand,\tis\tthe\ttype\tof\tbehavior\tthat\twill\tdeliver\tan\toutcome. If\tI\toutline\ttwenty\tideas\tfor\tarticles\tI\twant\tto\twrite,\tthat\u2019s\tmotion.\tIf\tI\tactually\tsit down\tand\twrite\tan\tarticle,\tthat\u2019s\taction.\tIf\tI\tsearch\tfor\ta\tbetter\tdiet\tplan\tand\tread a\t few\t books\t on\t the\t topic,\t that\u2019s\t motion.\t If\t I\t actually\t eat\t a\t healthy\t meal,\t that\u2019s action. Sometimes\tmotion\tis\tuseful,\tbut\tit\twill\tnever\tproduce\tan\toutcome\tby\titself.\tIt doesn\u2019t\t matter\t how\t many\t times\t you\t go\t talk\t to\t the\t personal\t trainer,\t that\t motion will\t never\t get\t you\t in\t shape.\t Only\t the\t action\t of\t working\t out\t will\t get\t the\t result you\u2019re\tlooking\tto\tachieve. If\t motion\t doesn\u2019t\t lead\t to\t results,\t why\t do\t we\t do\t it?\t Sometimes\t we\t do\t it because\twe\tactually\tneed\tto\tplan\tor\tlearn\tmore.\tBut\tmore\toften\tthan\tnot,\twe\tdo it\t because\t motion\t allows\t us\t to\t feel\t like\t we\u2019re\t making\t progress\t without\t running the\t risk\t of\t failure.\t Most\t of\t us\t are\t experts\t at\t avoiding\t criticism.\t It\t doesn\u2019t\t feel good\t to\t fail\t or\t to\t be\t judged\t publicly,\t so\t we\t tend\t to\t avoid\t situations\t where\t that might\thappen.\tAnd\tthat\u2019s\tthe\tbiggest\treason\twhy\tyou\tslip\tinto\tmotion\trather\tthan taking\taction:\tyou\twant\tto\tdelay\tfailure. It\u2019s\t easy\t to\t be\t in\t motion\t and\t convince\t yourself\t that\t you\u2019re\t still\t making progress.\t You\t think,\t \u201cI\u2019ve\t got\t conversations\t going\t with\t four\t potential\t clients right\t now.\t This\t is\t good.\t We\u2019re\t moving\t in\t the\t right\t direction.\u201d\t Or,\t \u201cI brainstormed\tsome\tideas\tfor\tthat\tbook\tI\twant\tto\twrite.\tThis\tis\tcoming\ttogether.\u201d Motion\tmakes\tyou\tfeel\tlike\tyou\u2019re\tgetting\tthings\tdone.\tBut\treally,\tyou\u2019re\tjust preparing\t to\t get\t something\t done.\t When\t preparation\t becomes\t a\t form\t of procrastination,\t you\t need\t to\t change\t something.\t You\t don\u2019t\t want\t to\t merely\t be planning.\tYou\twant\tto\tbe\tpracticing. If\tyou\twant\tto\tmaster\ta\thabit,\tthe\tkey\tis\tto\tstart\twith\trepetition,\tnot\tperfection. You\t don\u2019t\t need\t to\t map\t out\t every\t feature\t of\t a\t new\t habit.\t You\t just\t need\t to practice\t it.\t This\t is\t the\t first\t takeaway\t of\t the\t 3rd\t Law:\t you\t just\t need\t to\t get\t your reps\tin. HOW\tLONG\tDOES\tIT\tACTUALLY\tTAKE\tTO\tFORM\tA\tNEW\tHABIT? Habit\tformation\tis\tthe\tprocess\tby\twhich\ta\tbehavior\tbecomes\tprogressively\tmore automatic\t through\t repetition.\t The\t more\t you\t repeat\t an\t activity,\t the\t more\t the structure\t of\t your\t brain\t changes\t to\t become\t efficient\t at\t that\t activity. Neuroscientists\tcall\tthis\tlong-term\tpotentiation,\twhich\trefers\tto\tthe\tstrengthening of\tconnections\tbetween\tneurons\tin\tthe\tbrain\tbased\ton\trecent\tpatterns\tof\tactivity. With\t each\t repetition,\t cell-to-cell\t signaling\t improves\t and\t the\t neural\t connections tighten.\t First\t described\t by\t neuropsychologist\t Donald\t Hebb\t in\t 1949,\t this","phenomenon\t is\t commonly\t known\t as\t Hebb\u2019s\t Law:\t \u201cNeurons\t that\t fire\t together wire\ttogether.\u201d Repeating\t a\t habit\t leads\t to\t clear\t physical\t changes\t in\t the\t brain.\t In\t musicians, the\tcerebellum\u2014critical\tfor\tphysical\tmovements\tlike\tplucking\ta\tguitar\tstring\tor pulling\t a\t violin\t bow\u2014is\t larger\t than\t it\t is\t in\t nonmusicians.\t Mathematicians, meanwhile,\t have\t increased\t gray\t matter\t in\t the\t inferior\t parietal\t lobule,\t which plays\t a\t key\t role\t in\t computation\t and\t calculation.\t Its\t size\t is\t directly\t correlated with\t the\t amount\t of\t time\t spent\t in\t the\t field;\t the\t older\t and\t more\t experienced\t the mathematician,\tthe\tgreater\tthe\tincrease\tin\tgray\tmatter. When\tscientists\tanalyzed\tthe\tbrains\tof\ttaxi\tdrivers\tin\tLondon,\tthey\tfound\tthat the\t hippocampus\u2014a\t region\t of\t the\t brain\t involved\t in\t spatial\t memory\u2014was significantly\t larger\t in\t their\t subjects\t than\t in\t non\u2013taxi\t drivers.\t Even\t more fascinating,\t the\t hippocampus\t decreased\t in\t size\t when\t a\t driver\t retired.\t Like\t the muscles\tof\tthe\tbody\tresponding\tto\tregular\tweight\ttraining,\tparticular\tregions\tof the\tbrain\tadapt\tas\tthey\tare\tused\tand\tatrophy\tas\tthey\tare\tabandoned. Of\t course,\t the\t importance\t of\t repetition\t in\t establishing\t habits\t was\t recognized long\t before\t neuroscientists\t began\t poking\t around.\t In\t 1860,\t the\t English philosopher\t George\t H.\t Lewes\t noted,\t \u201cIn\t learning\t to\t speak\t a\t new\t language,\t to play\t on\t a\t musical\t instrument,\t or\t to\t perform\t unaccustomed\t movements,\t great difficulty\tis\tfelt,\tbecause\tthe\tchannels\tthrough\twhich\teach\tsensation\thas\tto\tpass have\t not\t become\t established;\t but\t no\t sooner\t has\t frequent\t repetition\t cut\t a pathway,\tthan\tthis\tdifficulty\tvanishes;\tthe\tactions\tbecome\tso\tautomatic\tthat\tthey can\t be\t performed\t while\t the\t mind\t is\t otherwise\t engaged.\u201d\t Both\t common\t sense and\tscientific\tevidence\tagree:\trepetition\tis\ta\tform\tof\tchange. Each\t time\t you\t repeat\t an\t action,\t you\t are\t activating\t a\t particular\t neural\t circuit associated\twith\tthat\thabit.\tThis\tmeans\tthat\tsimply\tputting\tin\tyour\treps\tis\tone\tof the\t most\t critical\t steps\t you\t can\t take\t to\t encoding\t a\t new\t habit.\t It\t is\t why\t the students\t who\t took\t tons\t of\t photos\t improved\t their\t skills\t while\t those\t who\t merely theorized\tabout\tperfect\tphotos\tdid\tnot.\tOne\tgroup\tengaged\tin\tactive\tpractice,\tthe other\tin\tpassive\tlearning.\tOne\tin\taction,\tthe\tother\tin\tmotion. All\t habits\t follow\t a\t similar\t trajectory\t from\t effortful\t practice\t to\t automatic behavior,\ta\tprocess\tknown\tas\tautomaticity.\tAutomaticity\tis\tthe\tability\tto\tperform a\t behavior\t without\t thinking\t about\t each\t step,\t which\t occurs\t when\t the nonconscious\tmind\ttakes\tover. It\tlooks\tsomething\tlike\tthis: THE\tHABIT\tLINE","FIGURE\t11:\tIn\tthe\tbeginning\t(point\tA),\ta\thabit\trequires\ta\tgood\tdeal\tof\teffort\tand\tconcentration\tto\tperform.\tAfter\ta\tfew\trepetitions\t(point\tB),\tit\tgets\teasier,\tbut\tstill\trequires\tsome\tconscious attention.\tWith\tenough\tpractice\t(point\tC),\tthe\thabit\tbecomes\tmore\tautomatic\tthan\tconscious.\tBeyond\tthis\tthreshold\u2014the\thabit\tline\u2014the\tbehavior\tcan\tbe\tdone\tmore\tor\tless\twithout\tthinking. A\tnew\thabit\thas\tbeen\tformed. On\tthe\tfollowing\tpage,\tyou\u2019ll\tsee\twhat\tit\tlooks\tlike\twhen\tresearchers\ttrack\tthe level\t of\t automaticity\t for\t an\t actual\t habit\t like\t walking\t for\t ten\t minutes\t each\t day. The\t shape\t of\t these\t charts,\t which\t scientists\t call\t learning\t curves,\t reveals\t an important\t truth\t about\t behavior\t change:\t habits\t form\t based\t on\t frequency,\t not time. WALKING\t10\tMINUTES\tPER\tDAY","FIGURE\t 12:\t This\t graph\t shows\t someone\t who\t built\t the\t habit\t of\t walking\t for\t ten\t minutes\t after\t breakfast\t each\t day.\t Notice\t that\t as\t the\t repetitions\t increase,\t so\t does\t automaticity,\t until\t the behavior\tis\tas\teasy\tand\tautomatic\tas\tit\tcan\tbe. One\tof\tthe\tmost\tcommon\tquestions\tI\thear\tis,\t\u201cHow\tlong\tdoes\tit\ttake\tto\tbuild\ta new\thabit?\u201d\tBut\twhat\tpeople\treally\tshould\tbe\tasking\tis,\t\u201cHow\tmany\tdoes\tit\ttake to\tform\ta\tnew\thabit?\u201d\tThat\tis,\thow\tmany\trepetitions\tare\trequired\tto\tmake\ta\thabit automatic? There\tis\tnothing\tmagical\tabout\ttime\tpassing\twith\tregard\tto\thabit\tformation.\tIt doesn\u2019t\tmatter\tif\tit\u2019s\tbeen\ttwenty-one\tdays\tor\tthirty\tdays\tor\tthree\thundred\tdays. What\t matters\t is\t the\t rate\t at\t which\t you\t perform\t the\t behavior.\t You\t could\t do something\t twice\t in\t thirty\t days,\t or\t two\t hundred\t times.\t It\u2019s\t the\t frequency\t that makes\tthe\tdifference.\tYour\tcurrent\thabits\thave\tbeen\tinternalized\tover\tthe\tcourse of\t hundreds,\t if\t not\t thousands,\t of\t repetitions.\t New\t habits\t require\t the\t same\t level of\t frequency.\t You\t need\t to\t string\t together\t enough\t successful\t attempts\t until\t the behavior\tis\tfirmly\tembedded\tin\tyour\tmind\tand\tyou\tcross\tthe\tHabit\tLine. In\t practice,\t it\t doesn\u2019t\t really\t matter\t how\t long\t it\t takes\t for\t a\t habit\t to\t become automatic.\t What\t matters\t is\t that\t you\t take\t the\t actions\t you\t need\t to\t take\t to\t make progress.\tWhether\tan\taction\tis\tfully\tautomatic\tis\tof\tless\timportance. To\tbuild\ta\thabit,\tyou\tneed\tto\tpractice\tit.\tAnd\tthe\tmost\teffective\tway\tto\tmake practice\t happen\t is\t to\t adhere\t to\t the\t 3rd\t Law\t of\t Behavior\t Change:\t make\t it\t easy. The\tchapters\tthat\tfollow\twill\tshow\tyou\thow\tto\tdo\texactly\tthat. Chapter\tSummary","The\t3rd\tLaw\tof\tBehavior\tChange\tis\tmake\tit\teasy. The\tmost\teffective\tform\tof\tlearning\tis\tpractice,\tnot\tplanning. Focus\ton\ttaking\taction,\tnot\tbeing\tin\tmotion. Habit\t formation\t is\t the\t process\t by\t which\t a\t behavior\t becomes progressively\tmore\tautomatic\tthrough\trepetition. The\t amount\t of\t time\t you\t have\t been\t performing\t a\t habit\t is\t not\t as important\tas\tthe\tnumber\tof\ttimes\tyou\thave\tperformed\tit.","12 The\tLaw\tof\tLeast\tEffort IN\t HIS\t -AWARD WINNING\t \tBOOK, Guns,\t Germs,\t and\t Steel,\t anthropologist\t and\t biologist\t Jared Diamond\tpoints\tout\ta\tsimple\tfact:\tdifferent\tcontinents\thave\tdifferent\tshapes.\tAt first\tglance,\tthis\tstatement\tseems\trather\tobvious\tand\tunimportant,\tbut\tit\tturns\tout to\thave\ta\tprofound\timpact\ton\thuman\tbehavior. The\t primary\t axis\t of\t the\t Americas\t runs\t from\t north\t to\t south.\t That\t is,\t the landmass\tof\tNorth\tand\tSouth\tAmerica\ttends\tto\tbe\ttall\tand\tthin\trather\tthan\twide and\t fat.\t The\t same\t is\t generally\t true\t for\t Africa.\t Meanwhile,\t the\t landmass\t that makes\tup\tEurope,\tAsia,\tand\tthe\tMiddle\tEast\tis\tthe\topposite.\tThis\tmassive\tstretch of\t land\t tends\t to\t be\t more\t east-west\t in\t shape.\t According\t to\t Diamond,\t this difference\tin\tshape\tplayed\ta\tsignificant\trole\tin\tthe\tspread\tof\tagriculture\tover\tthe centuries. When\t agriculture\t began\t to\t spread\t around\t the\t globe,\t farmers\t had\t an\t easier time\t expanding\t along\t east-west\t routes\t than\t along\t north-south\t ones.\t This\t is because\t locations\t along\t the\t same\t latitude\t generally\t share\t similar\t climates, amounts\tof\tsunlight\t and\t rainfall,\t and\tchanges\tin\t season.\tThese\tfactors\t allowed farmers\tin\tEurope\tand\tAsia\tto\tdomesticate\ta\tfew\tcrops\tand\tgrow\tthem\talong\tthe entire\tstretch\tof\tland\tfrom\tFrance\tto\tChina. THE\tSHAPE\tOF\tHUMAN\tBEHAVIOR","FIGURE\t 13:\t The\t primary\t axis\t of\t Europe\t and\t Asia\t is\t east-west.\t The\t primary\t axis\t of\t the\t Americas\t and\t Africa\t is\t north-south.\t This\t leads\t to\t a\t wider\t range\t of\t climates\t up-and-down\t the Americas\tthan\tacross\tEurope\tand\tAsia.\tAs\ta\tresult,\tagriculture\tspread\tnearly\ttwice\tas\tfast\tacross\tEurope\tand\tAsia\tthan\tit\tdid\telsewhere.\tThe\tbehavior\tof\tfarmers\u2014even\tacross\thundreds\tor thousands\tof\tyears\u2014was\tconstrained\tby\tthe\tamount\tof\tfriction\tin\tthe\tenvironment. By\tcomparison,\tthe\tclimate\tvaries\tgreatly\twhen\ttraveling\tfrom\tnorth\tto\tsouth. Just\t imagine\t how\t different\t the\t weather\t is\t in\t Florida\t compared\t to\t Canada.\t You can\tbe\tthe\tmost\ttalented\tfarmer\tin\tthe\tworld,\tbut\tit\twon\u2019t\thelp\tyou\tgrow\tFlorida oranges\t in\t the\t Canadian\t winter.\t Snow\t is\t a\t poor\t substitute\t for\t soil.\t In\t order\t to spread\t crops\t along\t north-south\t routes,\t farmers\t would\t need\t to\t find\t and domesticate\tnew\tplants\twhenever\tthe\tclimate\tchanged. As\t a\t result,\t agriculture\t spread\t two\t to\t three\t times\t faster\t across\t Asia\t and Europe\t than\t it\tdid\t up\t and\tdown\t the\t Americas.\tOver\t the\t span\tof\t centuries,\t this small\t difference\t had\t a\t very\t big\t impact.\t Increased\t food\t production\t allowed\t for more\t rapid\t population\t growth.\t With\t more\t people,\t these\t cultures\t were\t able\t to build\t stronger\t armies\t and\t were\t better\t equipped\t to\t develop\t new\t technologies. The\t changes\t started\t out\t small\u2014a\t crop\t that\t spread\t slightly\t farther,\t a\t population that\tgrew\tslightly\tfaster\u2014but\tcompounded\tinto\tsubstantial\tdifferences\tover\ttime. The\t spread\t of\t agriculture\t provides\t an\t example\t of\t the\t 3rd\t Law\t of\t Behavior Change\ton\ta\tglobal\tscale.\tConventional\twisdom\tholds\tthat\tmotivation\tis\tthe\tkey to\thabit\tchange.\tMaybe\tif\tyou\treally\twanted\tit,\tyou\u2019d\tactually\tdo\tit.\tBut\tthe\ttruth is,\t our\t real\t motivation\t is\t to\t be\t lazy\t and\t to\t do\t what\t is\t convenient.\t And\t despite what\tthe\tlatest\tproductivity\tbest\tseller\twill\ttell\tyou,\tthis\tis\ta\tsmart\tstrategy,\tnot\ta","dumb\tone. Energy\tis\tprecious,\tand\tthe\tbrain\tis\twired\tto\tconserve\tit\twhenever\tpossible.\tIt is\t human\t nature\t to\t follow\t the\t Law\t of\t Least\t Effort,\t which\t states\t that\t when deciding\tbetween\ttwo\tsimilar\toptions,\tpeople\twill\tnaturally\tgravitate\ttoward\tthe option\t that\t requires\t the\t least\t amount\t of\t work.*\t For\t example,\t expanding\t your farm\tto\t the\t east\t where\t you\t can\t grow\tthe\t same\t crops\t rather\t than\t heading\t north where\tthe\tclimate\tis\tdifferent.\tOut\tof\tall\tthe\tpossible\tactions\twe\tcould\ttake,\tthe one\tthat\tis\trealized\tis\tthe\tone\tthat\tdelivers\tthe\tmost\tvalue\tfor\tthe\tleast\teffort.\tWe are\tmotivated\tto\tdo\twhat\tis\teasy. Every\t action\t requires\t a\t certain\t amount\t of\t energy.\t The\t more\t energy\t required, the\t less\t likely\t it\t is\t to\t occur.\t If\t your\t goal\t is\t to\t do\t a\t hundred\t push-ups\t per\t day, that\u2019s\ta\tlot\tof\tenergy!\tIn\tthe\tbeginning,\twhen\tyou\u2019re\tmotivated\tand\texcited,\tyou can\tmuster\tthe\tstrength\tto\tget\tstarted.\tBut\tafter\ta\tfew\tdays,\tsuch\ta\tmassive\teffort feels\texhausting.\tMeanwhile,\tsticking\tto\tthe\thabit\tof\tdoing\tone\tpush-up\tper\tday requires\talmost\tno\tenergy\tto\tget\tstarted.\tAnd\tthe\tless\tenergy\ta\thabit\trequires,\tthe more\tlikely\tit\tis\tto\toccur. Look\tat\tany\tbehavior\tthat\tfills\tup\tmuch\tof\tyour\tlife\tand\tyou\u2019ll\tsee\tthat\tit\tcan be\t performed\t with\t very\t low\t levels\t of\t motivation.\t Habits\t like\t scrolling\t on\t our phones,\t checking\t email,\t and\t watching\t television\t steal\t so\t much\t of\t our\t time because\t they\t can\t be\t performed\t almost\t without\t effort.\t They\t are\t remarkably convenient. In\t a\t sense,\t every\t habit\t is\t just\t an\t obstacle\t to\t getting\t what\t you\t really\t want. Dieting\t is\t an\t obstacle\t to\t getting\t fit.\t Meditation\t is\t an\t obstacle\t to\t feeling\t calm. Journaling\t is\t an\t obstacle\t to\t thinking\t clearly.\t You\t don\u2019t\t actually\t want\t the\t habit itself.\t What\t you\t really\t want\t is\t the\t outcome\t the\t habit\t delivers.\t The\t greater\t the obstacle\u2014that\tis,\tthe\tmore\tdifficult\tthe\thabit\u2014the\tmore\tfriction\tthere\tis\tbetween you\t and\t your\t desired\t end\t state.\t This\t is\t why\t it\t is\t crucial\t to\t make\t your\t habits\t so easy\tthat\tyou\u2019ll\tdo\tthem\teven\twhen\tyou\tdon\u2019t\tfeel\tlike\tit.\tIf\tyou\tcan\tmake\tyour good\thabits\tmore\tconvenient,\tyou\u2019ll\tbe\tmore\tlikely\tto\tfollow\tthrough\ton\tthem. But\twhat\tabout\tall\tthe\tmoments\twhen\twe\tseem\tto\tdo\tthe\topposite?\tIf\twe\u2019re\tall so\tlazy,\tthen\thow\tdo\tyou\texplain\tpeople\taccomplishing\thard\tthings\tlike\traising\ta child\tor\tstarting\ta\tbusiness\tor\tclimbing\tMount\tEverest? Certainly,\t you\t are\t capable\t of\t doing\t very\t hard\t things.\t The\t problem\t is\t that some\tdays\tyou\tfeel\tlike\tdoing\tthe\thard\twork\tand\tsome\tdays\tyou\tfeel\tlike\tgiving in.\tOn\tthe\ttough\tdays,\tit\u2019s\tcrucial\tto\thave\tas\tmany\tthings\tworking\tin\tyour\tfavor as\t possible\t so\t that\t you\t can\t overcome\t the\t challenges\t life\t naturally\t throws\t your way.\tThe\tless\tfriction\tyou\tface,\tthe\teasier\tit\tis\tfor\tyour\tstronger\tself\tto\temerge. The\tidea\tbehind\tmake\tit\teasy\tis\tnot\tto\tonly\tdo\teasy\tthings.\tThe\tidea\tis\tto\tmake\tit as\teasy\tas\tpossible\tin\tthe\tmoment\tto\tdo\tthings\tthat\tpayoff\tin\tthe\tlong\trun.","HOW\tTO\tACHIEVE\tMORE\tWITH\tLESS\tEFFORT Imagine\t you\t are\t holding\t a\t garden\t hose\t that\t is\t bent\t in\t the\t middle.\t Some\t water can\t flow\t through,\t but\t not\t very\t much.\t If\t you\t want\t to\t increase\t the\t rate\t at\t which water\tpasses\tthrough\tthe\those,\tyou\thave\ttwo\toptions.\tThe\tfirst\toption\tis\tto\tcrank up\t the\t valve\t and\t force\t more\t water\t out.\t The\t second\t option\t is\t to\t simply\t remove the\tbend\tin\tthe\those\tand\tlet\twater\tflow\tthrough\tnaturally. Trying\tto\tpump\tup\tyour\tmotivation\tto\tstick\twith\ta\thard\thabit\tis\tlike\ttrying\tto force\twater\tthrough\ta\tbent\those.\tYou\tcan\tdo\tit,\tbut\tit\trequires\ta\tlot\tof\teffort\tand increases\t the\t tension\t in\t your\t life.\t Meanwhile,\t making\t your\t habits\t simple\t and easy\t is\t like\t removing\t the\t bend\t in\t the\t hose.\t Rather\t than\t trying\t to\t overcome\t the friction\tin\tyour\tlife,\tyou\treduce\tit. One\t of\t the\t most\t effective\t ways\t to\t reduce\t the\t friction\t associated\t with\t your habits\tis\tto\tpractice\tenvironment\tdesign.\tIn\tChapter\t6,\twe\tdiscussed\tenvironment design\t as\t a\t method\t for\t making\t cues\t more\t obvious,\t but\t you\t can\t also\t optimize your\tenvironment\tto\tmake\tactions\teasier.\tFor\texample,\twhen\tdeciding\twhere\tto practice\ta\tnew\thabit,\tit\tis\tbest\tto\tchoose\ta\tplace\tthat\tis\talready\talong\tthe\tpath\tof your\tdaily\troutine.\tHabits\tare\teasier\tto\tbuild\twhen\tthey\tfit\tinto\tthe\tflow\tof\tyour life.\t You\t are\t more\t likely\t to\t go\t to\t the\t gym\t if\t it\t is\t on\t your\t way\t to\t work\t because stopping\tdoesn\u2019t\tadd\tmuch\tfriction\tto\tyour\tlifestyle.\tBy\tcomparison,\tif\tthe\tgym is\toff\tthe\tpath\tof\tyour\tnormal\tcommute\u2014even\tby\tjust\ta\tfew\tblocks\u2014now\tyou\u2019re going\t\u201cout\tof\tyour\tway\u201d\tto\tget\tthere. Perhaps\t even\t more\t effective\t is\t reducing\t the\t friction\t within\t your\t home\t or office.\tToo\toften,\twe\ttry\tto\tstart\thabits\tin\thigh-friction\tenvironments.\tWe\ttry\tto follow\t a\t strict\t diet\t while\t we\t are\t out\t to\t dinner\t with\t friends.\t We\t try\t to\t write\t a book\t in\t a\t chaotic\t household.\t We\t try\t to\t concentrate\t while\t using\t a\t smartphone filled\twith\tdistractions.\tIt\tdoesn\u2019t\thave\tto\tbe\tthis\tway.\tWe\tcan\tremove\tthe\tpoints of\tfriction\tthat\thold\tus\tback.\tThis\tis\tprecisely\twhat\telectronics\tmanufacturers\tin Japan\tbegan\tto\tdo\tin\tthe\t1970s. In\t an\t article\t published\t in\t the\t New\t Yorker\t titled\t \u201cBetter\t All\t the\t Time,\u201d\t James Suroweicki\twrites: \u201cJapanese\t firms\t emphasized\t what\t came\t to\t be\t known\t as\t \u2018lean\t production,\u2019 relentlessly\t looking\t to\t remove\t waste\t of\t all\t kinds\t from\t the\t production\t process, down\tto\tredesigning\tworkspaces,\tso\tworkers\tdidn\u2019t\thave\tto\twaste\ttime\ttwisting and\tturning\tto\treach\ttheir\ttools.\tThe\tresult\twas\tthat\tJapanese\tfactories\twere\tmore efficient\tand\tJapanese\tproducts\twere\tmore\treliable\tthan\tAmerican\tones.\tIn\t1974, service\tcalls\tfor\tAmerican-made\tcolor\ttelevisions\twere\tfive\ttimes\tas\tcommon\tas for\tJapanese\ttelevisions.\tBy\t1979,\tit\ttook\tAmerican\tworkers\tthree\ttimes\tas\tlong to\tassemble\ttheir\tsets.\u201d","I\t like\t to\t refer\t to\t this\t strategy\t as\t addition\t by\t subtraction.*\t The\t Japanese companies\t looked\t for\t every\t point\t of\t friction\t in\t the\t manufacturing\t process\t and eliminated\t it.\t As\t they\t subtracted\t wasted\t effort,\t they\t added\t customers\t and revenue.\tSimilarly,\twhen\twe\tremove\tthe\tpoints\tof\tfriction\tthat\tsap\tour\ttime\tand energy,\twe\tcan\tachieve\tmore\twith\tless\teffort.\t(This\tis\tone\treason\ttidying\tup\tcan feel\t so\t good:\t we\t are\t simultaneously\t moving\t forward\t and\t lightening\t the cognitive\tload\tour\tenvironment\tplaces\ton\tus.) If\t you\t look\t at\t the\t most\t habit-forming\t products,\t you\u2019ll\t notice\t that\t one\t of\t the things\tthese\tgoods\tand\tservices\tdo\tbest\tis\tremove\tlittle\tbits\tof\tfriction\tfrom\tyour life.\tMeal\tdelivery\tservices\treduce\tthe\tfriction\tof\tshopping\tfor\tgroceries.\tDating apps\t reduce\t the\t friction\t of\t making\t social\t introductions.\t Ride-sharing\t services reduce\tthe\tfriction\tof\tgetting\tacross\ttown.\tText\tmessaging\treduces\tthe\tfriction\tof sending\ta\tletter\tin\tthe\tmail. Like\t a\t Japanese\t television\t manufacturer\t redesigning\t their\t workspace\t to reduce\t wasted\t motion,\t successful\t companies\t design\t their\t products\t to\t automate, eliminate,\t or\t simplify\t as\t many\t steps\t as\t possible.\t They\t reduce\t the\t number\t of fields\ton\teach\tform.\tThey\tpare\tdown\tthe\tnumber\tof\tclicks\trequired\tto\tcreate\tan account.\t They\t deliver\t their\t products\t with\t easy-to-understand\t directions\t or\t ask their\tcustomers\tto\tmake\tfewer\tchoices. When\t the\t first\t voice-activated\t speakers\t were\t released\u2014products\t like\t Google Home,\t Amazon\t Echo,\t and\t Apple\t HomePod\u2014I\t asked\t a\t friend\t what\t he\t liked about\tthe\tproduct\the\thad\tpurchased.\tHe\tsaid\tit\twas\tjust\teasier\tto\tsay\t\u201cPlay\tsome country\t music\u201d\t than\t to\t pull\t out\t his\t phone,\t open\t the\t music\t app,\t and\t pick\t a playlist.\tOf\tcourse,\tjust\ta\tfew\tyears\tearlier,\thaving\tunlimited\taccess\tto\tmusic\tin your\t pocket\t was\t a\t remarkably\t frictionless\t behavior\t compared\t to\t driving\t to\t the store\t and\t buying\t a\t CD.\t Business\t is\t a\t never-ending\t quest\t to\t deliver\t the\t same result\tin\tan\teasier\tfashion. Similar\t strategies\t have\t been\t used\t effectively\t by\t governments.\t When\t the British\t government\t wanted\t to\t increase\t tax\t collection\t rates,\t they\t switched\t from sending\t citizens\t to\t a\t web\t page\t where\t the\t tax\t form\t could\t be\t downloaded\t to linking\tdirectly\tto\tthe\tform.\tReducing\tthat\tone\tstep\tin\tthe\tprocess\tincreased\tthe response\t rate\t from\t 19.2\t percent\t to\t 23.4\t percent.\t For\t a\t country\t like\t the\t United Kingdom,\tthose\tpercentage\tpoints\trepresent\tmillions\tin\ttax\trevenue. The\tcentral\tidea\tis\tto\tcreate\tan\tenvironment\twhere\tdoing\tthe\tright\tthing\tis\tas easy\t as\t possible.\t Much\t of\t the\t battle\t of\t building\t better\t habits\t comes\t down\t to finding\tways\tto\treduce\tthe\tfriction\tassociated\twith\tour\tgood\thabits\tand\tincrease the\tfriction\tassociated\twith\tour\tbad\tones.","PRIME\tTHE\tENVIRONMENT\tFOR\tFUTURE\tUSE Oswald\t Nuckols\t is\t an\t IT\t developer\t from\t Natchez,\t Mississippi.\t He\t is\t also someone\twho\tunderstands\tthe\tpower\tof\tpriming\this\tenvironment. Nuckols\t dialed\t in\t his\t cleaning\t habits\t by\t following\t a\t strategy\t he\t refers\t to\t as \u201cresetting\t the\t room.\u201d\t For\t instance,\t when\t he\t finishes\t watching\t television,\t he places\tthe\tremote\tback\ton\tthe\tTV\tstand,\tarranges\tthe\tpillows\ton\tthe\tcouch,\tand folds\tthe\tblanket.\tWhen\the\tleaves\this\tcar,\the\tthrows\tany\ttrash\taway.\tWhenever he\ttakes\ta\tshower,\the\twipes\tdown\tthe\ttoilet\twhile\tthe\tshower\tis\twarming\tup.\t(As he\tnotes,\tthe\t\u201cperfect\ttime\tto\tclean\tthe\ttoilet\tis\tright\tbefore\tyou\twash\tyourself\tin the\tshower\tanyway.\u201d)\tThe\tpurpose\tof\tresetting\teach\troom\tis\tnot\tsimply\tto\tclean up\tafter\tthe\tlast\taction,\tbut\tto\tprepare\tfor\tthe\tnext\taction. \u201cWhen\t I\t walk\t into\t a\t room\t everything\t is\t in\t its\t right\t place,\u201d\t Nuckols\t wrote. \u201cBecause\tI\tdo\tthis\tevery\tday\tin\tevery\troom,\tstuff\talways\tstays\tin\tgood\tshape.\t.\t.\t. People\tthink\tI\twork\thard\tbut\tI\u2019m\tactually\treally\tlazy.\tI\u2019m\tjust\tproactively\tlazy.\tIt gives\tyou\tso\tmuch\ttime\tback.\u201d Whenever\tyou\torganize\ta\tspace\tfor\tits\tintended\tpurpose,\tyou\tare\tpriming\tit\tto make\t the\t next\t action\t easy.\t For\t instance,\t my\t wife\t keeps\t a\t box\t of\t greeting\t cards that\t are\t presorted\t by\t occasion\u2014birthday,\t sympathy,\t wedding,\t graduation,\t and more.\tWhenever\tnecessary,\tshe\tgrabs\tan\tappropriate\tcard\tand\tsends\tit\toff.\tShe\tis incredibly\t good\t at\t remembering\t to\t send\t cards\t because\t she\t has\t reduced\t the friction\tof\tdoing\tso.\tFor\tyears,\tI\twas\tthe\topposite.\tSomeone\twould\thave\ta\tbaby and\tI\twould\tthink,\t\u201cI\tshould\tsend\ta\tcard.\u201d\tBut\tthen\tweeks\twould\tpass\tand\tby\tthe time\tI\tremembered\tto\tpick\tone\tup\tat\tthe\tstore,\tit\twas\ttoo\tlate.\tThe\thabit\twasn\u2019t easy. There\t are\t many\t ways\t to\t prime\t your\t environment\t so\t it\u2019s\t ready\t for\t immediate use.\tIf\tyou\twant\tto\tcook\ta\thealthy\tbreakfast,\tplace\tthe\tskillet\ton\tthe\tstove,\tset\tthe cooking\tspray\ton\tthe\tcounter,\tand\tlay\tout\tany\tplates\tand\tutensils\tyou\u2019ll\tneed\tthe night\tbefore.\tWhen\tyou\twake\tup,\tmaking\tbreakfast\twill\tbe\teasy. Want\t to\t draw\t more?\t Put\t your\t pencils,\t pens,\t notebooks,\t and\t drawing tools\ton\ttop\tof\tyour\tdesk,\twithin\teasy\treach. Want\t to\t exercise?\t Set\t out\t your\t workout\t clothes,\t shoes,\t gym\t bag,\t and water\tbottle\tahead\tof\ttime. Want\tto\timprove\tyour\tdiet?\tChop\tup\ta\tton\tof\tfruits\tand\tvegetables\ton weekends\t and\t pack\t them\t in\t containers,\t so\t you\t have\t easy\t access\t to healthy,\tready-to-eat\toptions\tduring\tthe\tweek.","These\tare\tsimple\tways\tto\tmake\tthe\tgood\thabit\tthe\tpath\tof\tleast\tresistance. You\t can\t also\t invert\t this\t principle\t and\t prime\t the\t environment\t to\t make\t bad behaviors\t difficult.\t If\t you\t find\t yourself\t watching\t too\t much\t television,\t for example,\t then\t unplug\t it\t after\t each\t use.\t Only\t plug\t it\t back\t in\t if\t you\t can\t say\t out loud\t the\t name\t of\t the\t show\t you\t want\t to\t watch.\t This\t setup\t creates\t just\t enough friction\tto\tprevent\tmindless\tviewing. If\t that\t doesn\u2019t\t do\t it,\t you\t can\t take\t it\t a\t step\t further.\t Unplug\t the\t television\t and take\tthe\tbatteries\tout\tof\tthe\tremote\tafter\teach\tuse,\tso\tit\ttakes\tan\textra\tten\tseconds to\tturn\tit\tback\ton.\tAnd\tif\tyou\u2019re\treally\thard-core,\tmove\tthe\ttelevision\tout\tof\tthe living\troom\tand\tinto\ta\tcloset\tafter\teach\tuse.\tYou\tcan\tbe\tsure\tyou\u2019ll\tonly\ttake\tit out\t when\t you\t really\t want\t to\t watch\t something.\t The\t greater\t the\t friction,\t the\t less likely\tthe\thabit. Whenever\t possible,\t I\t leave\t my\t phone\t in\t a\t different\t room\t until\t lunch.\t When it\u2019s\tright\tnext\tto\tme,\tI\u2019ll\tcheck\tit\tall\tmorning\tfor\tno\treason\tat\tall.\tBut\twhen\tit\tis in\t another\t room,\t I\t rarely\t think\t about\t it.\t And\t the\t friction\t is\t high\t enough\t that\t I won\u2019t\t go\t get\t it\t without\t a\t reason.\t As\t a\t result,\t I\t get\t three\t to\t four\t hours\t each morning\twhen\tI\tcan\twork\twithout\tinterruption. If\tsticking\tyour\tphone\tin\tanother\troom\tdoesn\u2019t\tseem\tlike\tenough,\ttell\ta\tfriend or\tfamily\tmember\tto\thide\tit\tfrom\tyou\tfor\ta\tfew\thours.\tAsk\ta\tcoworker\tto\tkeep\tit at\ttheir\tdesk\tin\tthe\tmorning\tand\tgive\tit\tback\tto\tyou\tat\tlunch. It\t is\t remarkable\t how\t little\t friction\t is\t required\t to\t prevent\t unwanted\t behavior. When\tI\thide\tbeer\tin\tthe\tback\tof\tthe\tfridge\twhere\tI\tcan\u2019t\tsee\tit,\tI\tdrink\tless.\tWhen I\t delete\t social\t media\t apps\t from\t my\t phone,\t it\t can\t be\t weeks\t before\t I\t download them\tagain\tand\tlog\tin.\tThese\ttricks\tare\tunlikely\tto\tcurb\ta\ttrue\taddiction,\tbut\tfor many\t of\t us,\t a\t little\t bit\t of\t friction\t can\t be\t the\t difference\t between\t sticking\t with\t a good\t habit\t or\t sliding\t into\t a\t bad\t one.\t Imagine\t the\t cumulative\t impact\t of\t making dozens\tof\tthese\tchanges\tand\tliving\tin\tan\tenvironment\tdesigned\tto\tmake\tthe\tgood behaviors\teasier\tand\tthe\tbad\tbehaviors\tharder. Whether\t we\t are\t approaching\t behavior\t change\t as\t an\t individual,\t a\t parent,\t a coach,\t or\t a\t leader,\t we\t should\t ask\t ourselves\t the\t same\t question:\t \u201cHow\t can\t we design\t a\t world\t where\t it\u2019s\t easy\t to\t do\t what\u2019s\t right?\u201d\t Redesign\t your\t life\t so\t the actions\tthat\tmatter\tmost\tare\talso\tthe\tactions\tthat\tare\teasiest\tto\tdo. Chapter\tSummary \t Human\t behavior\t follows\t the\t Law\t of\t Least\t Effort.\t We\t will\t naturally gravitate\ttoward\tthe\toption\tthat\trequires\tthe\tleast\tamount\tof\twork.","Create\t an\t environment\t where\t doing\t the\t right\t thing\t is\t as\t easy\t as possible. Reduce\t the\t friction\t associated\t with\t good\t behaviors.\t When\t friction\t is low,\thabits\tare\teasy. Increase\t the\t friction\t associated\t with\t bad\t behaviors.\t When\t friction\t is high,\thabits\tare\tdifficult. Prime\tyour\tenvironment\tto\tmake\tfuture\tactions\teasier.","13 How\tto\tStop\tProcrastinating\tby\tUsing\tthe\tTwo- Minute\tRule T \tWYLA T \tHARP \tIS widely\tregarded\tas\tone\tof\tthe\tgreatest\tdancers\tand\tchoreographers of\t the\t modern\t era.\t In\t 1992,\t she\t was\t awarded\t a\t MacArthur\t Fellowship,\t often referred\tto\tas\tthe\tGenius\tGrant,\tand\tshe\thas\tspent\tthe\tbulk\tof\ther\tcareer\ttouring the\tglobe\tto\tperform\ther\toriginal\tworks.\tShe\talso\tcredits\tmuch\tof\ther\tsuccess\tto simple\tdaily\thabits. \u201cI\t begin\t each\t day\t of\t my\t life\t with\t a\t ritual,\u201d\t she\t writes.\t \u201cI\t wake\t up\t at\t 5:30 A.M.,\tput\ton\tmy\tworkout\tclothes,\tmy\tleg\twarmers,\tmy\tsweat\tshirt,\tand\tmy\that.\tI walk\t outside\t my\t Manhattan\t home,\t hail\t a\t taxi,\t and\t tell\t the\t driver\t to\t take\t me\t to the\tPumping\tIron\tgym\tat\t91st\tStreet\tand\tFirst\tAvenue,\twhere\tI\twork\tout\tfor\ttwo hours. \u201cThe\t ritual\t is\t not\t the\t stretching\t and\t weight\t training\t I\t put\t my\t body\t through each\t morning\t at\t the\t gym;\t the\t ritual\t is\t the\t cab.\t The\t moment\t I\t tell\t the\t driver where\tto\tgo\tI\thave\tcompleted\tthe\tritual. \u201cIt\u2019s\t a\t simple\t act,\t but\t doing\t it\t the\t same\t way\t each\t morning\t habitualizes\t it\u2014 makes\tit\trepeatable,\teasy\tto\tdo.\tIt\treduces\tthe\tchance\tthat\tI\twould\tskip\tit\tor\tdo\tit differently.\t It\t is\t one\t more\t item\t in\t my\t arsenal\t of\t routines,\t and\t one\t less\t thing\t to think\tabout.\u201d Hailing\ta\tcab\teach\tmorning\tmay\tbe\ta\ttiny\taction,\tbut\tit\tis\ta\tsplendid\texample of\tthe\t3rd\tLaw\tof\tBehavior\tChange. Researchers\testimate\tthat\t40\tto\t50\tpercent\tof\tour\tactions\ton\tany\tgiven\tday\tare done\tout\tof\thabit.\tThis\tis\talready\ta\tsubstantial\tpercentage,\tbut\tthe\ttrue\tinfluence of\t your\t habits\t is\t even\t greater\t than\t these\t numbers\t suggest.\t Habits\t are\t automatic choices\t that\t influence\t the\t conscious\t decisions\t that\t follow.\t Yes,\t a\t habit\t can\t be completed\t in\t just\t a\t few\t seconds,\t but\t it\t can\t also\t shape\t the\t actions\t that\t you\t take for\tminutes\tor\thours\tafterward. Habits\t are\t like\t the\t entrance\t ramp\t to\t a\t highway.\t They\t lead\t you\t down\t a\t path","and,\t before\t you\t know\t it,\t you\u2019re\t speeding\t toward\t the\t next\t behavior.\t It\t seems\t to be\t easier\t to\t continue\t what\t you\t are\t already\t doing\t than\t to\t start\t doing\t something different.\t You\t sit\t through\t a\t bad\t movie\t for\t two\t hours.\t You\t keep\t snacking\t even when\t you\u2019re\t already\t full.\t You\t check\t your\t phone\t for\t \u201cjust\t a\t second\u201d\t and\t soon you\thave\tspent\ttwenty\tminutes\tstaring\tat\tthe\tscreen.\tIn\tthis\tway,\tthe\thabits\tyou follow\t without\t thinking\t often\t determine\t the\t choices\t you\t make\t when\t you\t are thinking. Each\tevening,\tthere\tis\ta\ttiny\tmoment\u2014usually\taround\t5:15\tp.m.\u2014that\tshapes the\trest\tof\tmy\tnight.\tMy\twife\twalks\tin\tthe\tdoor\tfrom\twork\tand\teither\twe\tchange into\tour\tworkout\tclothes\tand\thead\tto\tthe\tgym\tor\twe\tcrash\tonto\tthe\tcouch,\torder Indian\tfood,\tand\twatch\tThe\tOffice.*\tSimilar\tto\tTwyla\tTharp\thailing\tthe\tcab,\tthe ritual\t is\t changing\t into\t my\t workout\t clothes.\t If\t I\t change\t clothes,\t I\t know\t the workout\t will\t happen.\t Everything\t that\t follows\u2014driving\t to\t the\t gym,\t deciding which\t exercises\t to\t do,\t stepping\t under\t the\t bar\u2014is\t easy\t once\t I\u2019ve\t taken\t the\t first step. Every\t day,\t there\t are\t a\t handful\t of\t moments\t that\t deliver\t an\t outsized\t impact.\t I refer\t to\t these\t little\t choices\t as\t decisive\t moments.\t The\t moment\t you\t decide between\t ordering\t takeout\t or\t cooking\t dinner.\t The\t moment\t you\t choose\t between driving\t your\t car\t or\t riding\t your\t bike.\t The\t moment\t you\t decide\t between\t starting your\thomework\tor\tgrabbing\tthe\tvideo\tgame\tcontroller.\tThese\tchoices\tare\ta\tfork in\tthe\troad. DECISIVE\tMOMENTS","FIGURE\t14:\tThe\tdifference\tbetween\ta\tgood\tday\tand\ta\tbad\tday\tis\toften\ta\tfew\tproductive\tand\thealthy\tchoices\tmade\tat\tdecisive\tmoments.\tEach\tone\tis\tlike\ta\tfork\tin\tthe\troad,\tand\tthese\tchoices stack\tup\tthroughout\tthe\tday\tand\tcan\tultimately\tlead\tto\tvery\tdifferent\toutcomes. Decisive\tmoments\t set\t the\toptions\tavailable\t to\tyour\tfuture\t self.\tFor\t instance, walking\tinto\ta\trestaurant\tis\ta\tdecisive\tmoment\tbecause\tit\tdetermines\twhat\tyou\u2019ll be\t eating\t for\t lunch.\t Technically,\t you\t are\t in\t control\t of\t what\t you\t order,\t but\t in\t a larger\tsense,\tyou\tcan\tonly\torder\tan\titem\tif\tit\tis\ton\tthe\tmenu.\tIf\tyou\twalk\tinto\ta steakhouse,\t you\t can\t get\t a\t sirloin\t or\t a\t rib\t eye,\t but\t not\t sushi.\t Your\t options\t are constrained\tby\twhat\u2019s\tavailable.\tThey\tare\tshaped\tby\tthe\tfirst\tchoice. We\t are\t limited\t by\t where\t our\t habits\t lead\t us.\t This\t is\t why\t mastering\t the decisive\tmoments\tthroughout\tyour\tday\tis\tso\timportant.\tEach\tday\tis\tmade\tup\tof many\t moments,\t but\t it\t is\t really\t a\t few\t habitual\t choices\t that\t determine\t the\t path you\t take.\t These\t little\t choices\t stack\t up,\t each\t one\t setting\t the\t trajectory\t for\t how you\tspend\tthe\tnext\tchunk\tof\ttime.","Habits\tare\tthe\tentry\tpoint,\tnot\tthe\tend\tpoint.\tThey\tare\tthe\tcab,\tnot\tthe\tgym. THE\tTWO-MINUTE\tRULE Even\twhen\tyou\tknow\tyou\tshould\tstart\tsmall,\tit\u2019s\teasy\tto\tstart\ttoo\tbig.\tWhen\tyou dream\tabout\tmaking\ta\tchange,\texcitement\tinevitably\ttakes\tover\tand\tyou\tend\tup trying\tto\tdo\ttoo\tmuch\ttoo\tsoon.\tThe\tmost\teffective\tway\tI\tknow\tto\tcounteract\tthis tendency\t is\t to\t use\t the\t Two-Minute\t Rule,\t which\t states,\t \u201cWhen\t you\t start\t a\t new habit,\tit\tshould\ttake\tless\tthan\ttwo\tminutes\tto\tdo.\u201d You\u2019ll\t find\t that\t nearly\t any\t habit\t can\t be\t scaled\t down\t into\t a\t two-minute version: \u201cRead\tbefore\tbed\teach\tnight\u201d\tbecomes\t\u201cRead\tone\tpage.\u201d \u201cDo\tthirty\tminutes\tof\tyoga\u201d\tbecomes\t\u201cTake\tout\tmy\tyoga\tmat.\u201d \u201cStudy\tfor\tclass\u201d\tbecomes\t\u201cOpen\tmy\tnotes.\u201d \u201cFold\tthe\tlaundry\u201d\tbecomes\t\u201cFold\tone\tpair\tof\tsocks.\u201d \u201cRun\tthree\tmiles\u201d\tbecomes\t\u201cTie\tmy\trunning\tshoes.\u201d The\t idea\t is\t to\t make\t your\t habits\t as\t easy\t as\t possible\t to\t start.\t Anyone\t can meditate\tfor\tone\tminute,\tread\tone\tpage,\tor\tput\tone\titem\tof\tclothing\taway.\tAnd, as\twe\thave\tjust\tdiscussed,\tthis\tis\ta\tpowerful\tstrategy\tbecause\tonce\tyou\u2019ve\tstarted doing\tthe\tright\tthing,\tit\tis\tmuch\teasier\tto\tcontinue\tdoing\tit.\tA\tnew\thabit\tshould not\tfeel\tlike\ta\tchallenge.\tThe\tactions\tthat\tfollow\tcan\tbe\tchallenging,\tbut\tthe\tfirst two\t minutes\t should\t be\t easy.\t What\t you\t want\t is\t a\t \u201cgateway\t habit\u201d\t that\t naturally leads\tyou\tdown\ta\tmore\tproductive\tpath. You\t can\t usually\t figure\t out\t the\t gateway\t habits\t that\t will\t lead\t to\t your\t desired outcome\tby\tmapping\tout\tyour\tgoals\ton\ta\tscale\tfrom\t\u201cvery\teasy\u201d\tto\t\u201cvery\thard.\u201d For\t instance,\t running\t a\t marathon\t is\t very\t hard.\t Running\t a\t 5K\t is\t hard.\t Walking ten\t thousand\t steps\t is\t moderately\t difficult.\t Walking\t ten\t minutes\t is\t easy.\t And putting\t on\t your\t running\t shoes\t is\t very\t easy.\t Your\t goal\t might\t be\t to\t run\t a marathon,\t but\t your\t gateway\t habit\t is\t to\t put\t on\t your\t running\t shoes.\t That\u2019s\t how you\tfollow\tthe\tTwo-Minute\tRule. Very\teasy Easy Moderate Hard Very\thard Put\ton\tyour\trunning\tshoes Walk\tten\tminutes Walk\tten\tthousand\tsteps Run\ta\t5K Run\ta\tmarathon Write\tone\tsentence Write\tone\tparagraph Write\tone\tthousand\twords Write\ta\tfive-thousand-word\tarticle Write\ta\tbook Open\tyour\tnotes Study\tfor\tten\tminutes Study\tfor\tthree\thours Get\tstraight\tA\u2019s Earn\ta\tPhD","People\t often\t think\t it\u2019s\t weird\t to\t get\t hyped\t about\t reading\t one\t page\t or meditating\tfor\tone\tminute\tor\tmaking\tone\tsales\tcall.\tBut\tthe\tpoint\tis\tnot\tto\tdo\tone thing.\tThe\tpoint\tis\tto\tmaster\tthe\thabit\tof\tshowing\tup.\tThe\ttruth\tis,\ta\thabit\tmust be\t established\t before\t it\t can\t be\t improved.\t If\t you\t can\u2019t\t learn\t the\t basic\t skill\t of showing\t up,\t then\t you\t have\t little\t hope\t of\t mastering\t the\t finer\t details.\t Instead\t of trying\t to\t engineer\t a\t perfect\t habit\t from\t the\t start,\t do\t the\t easy\t thing\t on\t a\t more consistent\tbasis.\tYou\thave\tto\tstandardize\tbefore\tyou\tcan\toptimize. As\t you\t master\t the\t art\t of\t showing\t up,\t the\t first\t two\t minutes\t simply\t become\t a ritual\t at\t the\t beginning\t of\t a\t larger\t routine.\t This\t is\t not\t merely\t a\t hack\t to\t make habits\teasier\tbut\tactually\tthe\tideal\tway\tto\tmaster\ta\tdifficult\tskill.\tThe\tmore\tyou ritualize\tthe\tbeginning\tof\ta\tprocess,\tthe\tmore\tlikely\tit\tbecomes\tthat\tyou\tcan\tslip into\tthe\tstate\tof\tdeep\tfocus\tthat\tis\trequired\tto\tdo\tgreat\tthings.\tBy\tdoing\tthe\tsame warm-up\t before\t every\t workout,\t you\t make\t it\t easier\t to\t get\t into\t a\t state\t of\t peak performance.\t By\t following\t the\t same\t creative\t ritual,\t you\t make\t it\t easier\t to\t get into\t the\t hard\t work\t of\t creating.\t By\t developing\t a\t consistent\t power-down\t habit, you\tmake\tit\teasier\tto\tget\tto\tbed\tat\ta\treasonable\ttime\teach\tnight.\tYou\tmay\tnot\tbe able\tto\tautomate\tthe\twhole\tprocess,\tbut\tyou\tcan\tmake\tthe\tfirst\taction\tmindless. Make\tit\teasy\tto\tstart\tand\tthe\trest\twill\tfollow. The\tTwo-Minute\tRule\tcan\tseem\tlike\ta\ttrick\tto\tsome\tpeople.\t You\tknow\tthat the\t real\t goal\t is\t to\t do\t more\t than\t just\t two\t minutes,\t so\t it\t may\t feel\t like\t you\u2019re trying\t to\t fool\t yourself.\t Nobody\t is\t actually\t aspiring\t to\t read\t one\t page\t or\t do\t one push-up\tor\topen\ttheir\tnotes.\tAnd\tif\tyou\tknow\tit\u2019s\ta\tmental\ttrick,\twhy\twould\tyou fall\tfor\tit? If\t the\t Two-Minute\t Rule\t feels\t forced,\t try\t this:\t do\t it\t for\t two\t minutes\t and\t then stop.\tGo\tfor\ta\trun,\tbut\tyou\tmust\tstop\tafter\ttwo\tminutes.\tStart\tmeditating,\tbut\tyou must\tstop\tafter\ttwo\tminutes.\tStudy\tArabic,\tbut\tyou\tmust\tstop\tafter\ttwo\tminutes. It\u2019s\tnot\ta\tstrategy\tfor\tstarting,\tit\u2019s\tthe\twhole\tthing.\tYour\thabit\tcan\tonly\tlast\tone hundred\tand\ttwenty\tseconds. One\tof\tmy\treaders\tused\tthis\tstrategy\tto\tlose\tover\tone\thundred\tpounds.\tIn\tthe beginning,\t he\t went\t to\t the\t gym\t each\t day,\t but\t he\t told\t himself\t he\t wasn\u2019t\t allowed to\t stay\t for\t more\t than\t five\t minutes.\t He\t would\t go\t to\t the\t gym,\t exercise\t for\t five minutes,\t and\t leave\t as\t soon\t as\t his\t time\t was\t up.\t After\t a\t few\t weeks,\t he\t looked around\t and\t thought,\t \u201cWell,\t I\u2019m\t always\t coming\t here\t anyway.\t I\t might\t as\t well start\tstaying\ta\tlittle\tlonger.\u201d\tA\tfew\tyears\tlater,\tthe\tweight\twas\tgone. Journaling\t provides\t another\t example.\t Nearly\t everyone\t can\t benefit\t from getting\ttheir\tthoughts\tout\tof\ttheir\thead\tand\tonto\tpaper,\tbut\tmost\tpeople\tgive\tup after\t a\t few\t days\t or\t avoid\t it\t entirely\t because\t journaling\t feels\t like\t a\t chore.*\t The secret\t is\t to\t always\t stay\t below\t the\t point\t where\t it\t feels\t like\t work.\t Greg McKeown,\t a\t leadership\t consultant\t from\t the\t United\t Kingdom,\t built\t a\t daily","journaling\thabit\tby\tspecifically\twriting\tless\tthan\the\tfelt\tlike.\tHe\talways\tstopped journaling\tbefore\tit\tseemed\tlike\ta\thassle.\tErnest\tHemingway\tbelieved\tin\tsimilar advice\t for\t any\t kind\t of\t writing.\t \u201cThe\t best\t way\t is\t to\t always\t stop\t when\t you\t are going\tgood,\u201d\the\tsaid. Strategies\t like\t this\t work\t for\t another\t reason,\t too:\t they\t reinforce\t the\t identity you\twant\tto\tbuild.\tIf\tyou\tshow\tup\tat\tthe\tgym\tfive\tdays\tin\ta\trow\u2014even\tif\tit\u2019s\tjust for\t two\t minutes\u2014you\t are\t casting\t votes\t for\t your\t new\t identity.\t You\u2019re\t not worried\tabout\tgetting\tin\tshape.\tYou\u2019re\tfocused\ton\tbecoming\tthe\ttype\tof\tperson who\tdoesn\u2019t\tmiss\tworkouts.\tYou\u2019re\ttaking\tthe\tsmallest\taction\tthat\tconfirms\tthe type\tof\tperson\tyou\twant\tto\tbe. We\trarely\tthink\tabout\tchange\tthis\tway\tbecause\teveryone\tis\tconsumed\tby\tthe end\t goal.\t But\t one\t push-up\t is\t better\t than\t not\t exercising.\t One\t minute\t of\t guitar practice\t is\t better\t than\t none\t at\t all.\t One\t minute\t of\t reading\t is\t better\t than\t never picking\tup\ta\tbook.\tIt\u2019s\tbetter\tto\tdo\tless\tthan\tyou\thoped\tthan\tto\tdo\tnothing\tat\tall. At\tsome\tpoint,\tonce\tyou\u2019ve\testablished\tthe\thabit\tand\tyou\u2019re\tshowing\tup\teach day,\t you\t can\t combine\t the\t Two-Minute\t Rule\t with\t a\t technique\t we\t call\t habit shaping\t to\t scale\t your\t habit\t back\t up\t toward\t your\t ultimate\t goal.\t Start\t by mastering\t the\t first\t two\t minutes\t of\t the\t smallest\t version\t of\t the\t behavior.\t Then, advance\tto\tan\tintermediate\tstep\tand\trepeat\tthe\tprocess\u2014focusing\ton\tjust\tthe\tfirst two\t minutes\t and\t mastering\t that\t stage\t before\t moving\t on\t to\t the\t next\t level. Eventually,\tyou\u2019ll\tend\tup\twith\tthe\thabit\tyou\thad\toriginally\thoped\tto\tbuild\twhile still\t keeping\t your\t focus\t where\t it\t should\t be:\t on\t the\t first\t two\t minutes\t of\t the behavior. EXAMPLES\tOF\tHABIT\tSHAPING Becoming\tan\tEarly\tRiser Phase\t1:\tBe\thome\tby\t10\tp.m.\tevery\tnight. Phase\t2:\tHave\tall\tdevices\t(TV,\tphone,\tetc.)\tturned\toff\tby\t10\tp.m.\tevery\tnight. Phase\t3:\tBe\tin\tbed\tby\t10\tp.m.\tevery\tnight\t(reading\ta\tbook,\ttalking\twith\tyour\tpartner). Phase\t4:\tLights\toff\tby\t10\tp.m.\tevery\tnight. Phase\t5:\tWake\tup\tat\t6\ta.m.\tevery\tday. Becoming\tVegan Phase\t1:\tStart\teating\tvegetables\tat\teach\tmeal. Phase\t2:\tStop\teating\tanimals\twith\tfour\tlegs\t(cow,\tpig,\tlamb,\tetc.). Phase\t3:\tStop\teating\tanimals\twith\ttwo\tlegs\t(chicken,\tturkey,\tetc.). Phase\t4:\tStop\teating\tanimals\twith\tno\tlegs\t(fish,\tclams,\tscallops,\tetc.). Phase\t5:\tStop\teating\tall\tanimal\tproducts\t(eggs,\tmilk,\tcheese).","Starting\tto\tExercise Phase\t1:\tChange\tinto\tworkout\tclothes. Phase\t2:\tStep\tout\tthe\tdoor\t(try\ttaking\ta\twalk). Phase\t3:\tDrive\tto\tthe\tgym,\texercise\tfor\tfive\tminutes,\tand\tleave. Phase\t4:\tExercise\tfor\tfifteen\tminutes\tat\tleast\tonce\tper\tweek. Phase\t5:\tExercise\tthree\ttimes\tper\tweek. Nearly\t any\t larger\t life\t goal\t can\t be\t transformed\t into\t a\t two-minute\t behavior.\t I want\tto\tlive\ta\thealthy\tand\tlong\tlife\t>\tI\tneed\tto\tstay\tin\tshape\t>\tI\tneed\tto\texercise >\tI\tneed\tto\tchange\tinto\tmy\tworkout\tclothes.\tI\twant\tto\thave\ta\thappy\tmarriage\t>\tI need\t to\t be\t a\t good\t partner\t >\t I\t should\t do\t something\t each\t day\t to\t make\t my partner\u2019s\tlife\teasier\t>\tI\tshould\tmeal\tplan\tfor\tnext\tweek. Whenever\t you\t are\t struggling\t to\t stick\t with\t a\t habit,\t you\t can\t employ\t the\t Two- Minute\tRule.\tIt\u2019s\ta\tsimple\tway\tto\tmake\tyour\thabits\teasy. Chapter\tSummary \t Habits\tcan\tbe\tcompleted\tin\ta\tfew\tseconds\tbut\tcontinue\tto\timpact\tyour behavior\tfor\tminutes\tor\thours\tafterward. Many\thabits\toccur\tat\tdecisive\tmoments\u2014choices\tthat\tare\tlike\ta\tfork\tin the\t road\u2014and\t either\t send\t you\t in\t the\t direction\t of\t a\t productive\t day\t or an\tunproductive\tone. The\t Two-Minute\t Rule\t states,\t \u201cWhen\t you\t start\t a\t new\t habit,\t it\t should take\tless\tthan\ttwo\tminutes\tto\tdo.\u201d The\t more\t you\t ritualize\t the\t beginning\t of\t a\t process,\t the\t more\t likely\t it becomes\t that\t you\t can\t slip\t into\t the\t state\t of\t deep\t focus\t that\t is\t required to\tdo\tgreat\tthings. Standardize\t before\t you\t optimize.\t You\t can\u2019t\t improve\t a\t habit\t that doesn\u2019t\texist.","14 How\tto\tMake\tGood\tHabits\tInevitable\tand\tBad Habits\tImpossible IN\t THE\t SUMMER\t OF\t 1830,\t Victor\t Hugo\t was\t facing\t an\t impossible\t deadline.\t Twelve\t months earlier,\tthe\tFrench\tauthor\thad\tpromised\this\tpublisher\ta\tnew\tbook.\tBut\tinstead\tof writing,\t he\t spent\t that\t year\t pursuing\t other\t projects,\t entertaining\t guests,\t and delaying\this\twork.\tFrustrated,\tHugo\u2019s\tpublisher\tresponded\tby\tsetting\ta\tdeadline less\tthan\tsix\tmonths\taway.\tThe\tbook\thad\tto\tbe\tfinished\tby\tFebruary\t1831. Hugo\tconcocted\ta\tstrange\tplan\tto\tbeat\this\tprocrastination.\tHe\tcollected\tall\tof his\tclothes\tand\tasked\tan\tassistant\tto\tlock\tthem\taway\tin\ta\tlarge\tchest.\tHe\twas\tleft with\t nothing\t to\t wear\t except\t a\t large\t shawl.\t Lacking\t any\t suitable\t clothing\t to\t go outdoors,\the\tremained\tin\this\tstudy\tand\twrote\tfuriously\tduring\tthe\tfall\tand\twinter of\t 1830.\t The\t Hunchback\t of\t Notre\t Dame\t was\t published\t two\t weeks\t early\t on January\t14,\t1831.* Sometimes\t success\t is\t less\t about\t making\t good\t habits\t easy\t and\t more\t about making\tbad\thabits\thard.\tThis\tis\tan\tinversion\tof\tthe\t3rd\tLaw\tof\tBehavior\tChange: make\tit\tdifficult.\tIf\tyou\tfind\tyourself\tcontinually\tstruggling\tto\tfollow\tthrough\ton your\t plans,\t then\t you\t can\t take\t a\t page\t from\t Victor\t Hugo\t and\t make\t your\t bad habits\tmore\tdifficult\tby\tcreating\twhat\tpsychologists\tcall\ta\tcommitment\tdevice. A\t commitment\t device\t is\t a\t choice\t you\t make\t in\t the\t present\t that\t controls\t your actions\t in\t the\t future.\t It\t is\t a\t way\t to\t lock\t in\t future\t behavior,\t bind\t you\t to\t good habits,\tand\trestrict\tyou\tfrom\tbad\tones.\tWhen\tVictor\tHugo\tshut\this\tclothes\taway so\the\tcould\tfocus\ton\twriting,\the\twas\tcreating\ta\tcommitment\tdevice.* There\t are\t many\t ways\t to\t create\t a\t commitment\t device.\t You\t can\t reduce overeating\t by\t purchasing\t food\t in\t individual\t packages\t rather\t than\t in\t bulk\t size. You\t can\t voluntarily\t ask\t to\t be\t added\t to\t the\t banned\t list\t at\t casinos\t and\t online poker\t sites\t to\t prevent\t future\t gambling\t sprees.\t I\u2019ve\t even\t heard\t of\t athletes\t who have\tto\t\u201cmake\tweight\u201d\tfor\ta\tcompetition\tchoosing\tto\tleave\ttheir\twallets\tat\thome during\tthe\tweek\tbefore\tweigh-in\tso\tthey\twon\u2019t\tbe\ttempted\tto\tbuy\tfast\tfood.","As\tanother\texample,\tmy\tfriend\tand\tfellow\thabits\texpert\tNir\tEyal\tpurchased\tan outlet\t timer,\t which\t is\t an\t adapter\t that\t he\t plugged\t in\t between\t his\t internet\t router and\tthe\tpower\toutlet.\tAt\t10\tp.m.\teach\tnight,\tthe\toutlet\ttimer\tcuts\toff\tthe\tpower\tto the\trouter.\tWhen\tthe\tinternet\tgoes\toff,\teveryone\tknows\tit\tis\ttime\tto\tgo\tto\tbed. Commitment\tdevices\tare\tuseful\tbecause\tthey\tenable\tyou\tto\ttake\tadvantage\tof good\tintentions\tbefore\tyou\tcan\tfall\tvictim\tto\ttemptation.\tWhenever\tI\u2019m\tlooking to\tcut\tcalories,\tfor\texample,\tI\twill\task\tthe\twaiter\tto\tsplit\tmy\tmeal\tand\tbox\thalf\tof it\t to\t go\t before\t the\t meal\t is\t served.\t If\t I\t waited\t until\t the\t meal\t came\t out\t and\t told myself\t\u201cI\u2019ll\tjust\teat\thalf,\u201d\tit\twould\tnever\twork. The\tkey\tis\tto\tchange\tthe\ttask\tsuch\tthat\tit\trequires\tmore\twork\tto\tget\tout\tof\tthe good\t habit\t than\t to\t get\t started\t on\t it.\t If\t you\u2019re\t feeling\t motivated\t to\t get\t in\t shape, schedule\t a\t yoga\t session\t and\t pay\t ahead\t of\t time.\t If\t you\u2019re\t excited\t about\t the business\t you\t want\t to\t start,\t email\t an\t entrepreneur\t you\t respect\t and\t set\t up\t a consulting\tcall.\tWhen\tthe\ttime\tcomes\tto\tact,\tthe\tonly\tway\tto\tbail\tis\tto\tcancel\tthe meeting,\twhich\trequires\teffort\tand\tmay\tcost\tmoney. Commitment\t devices\t increase\t the\t odds\t that\t you\u2019ll\t do\t the\t right\t thing\t in\t the future\t by\t making\t bad\t habits\t difficult\t in\t the\t present.\t However,\t we\t can\t do\t even better.\tWe\tcan\tmake\tgood\thabits\tinevitable\tand\tbad\thabits\timpossible. HOW\tTO\tAUTOMATE\tA\tHABIT\tAND\tNEVER\tTHINK\tABOUT\tIT AGAIN John\tHenry\tPatterson\twas\tborn\tin\tDayton,\tOhio,\tin\t1844.\tHe\tspent\this\tchildhood doing\tchores\ton\tthe\tfamily\tfarm\tand\tworking\tshifts\tat\this\tfather\u2019s\tsawmill.\tAfter attending\t college\t at\t Dartmouth,\t Patterson\t returned\t to\t Ohio\t and\t opened\t a\t small supply\tstore\tfor\tcoal\tminers. It\t seemed\t like\t a\t good\t opportunity.\t The\t store\t faced\t little\t competition\t and enjoyed\t a\t steady\t stream\t of\t customers,\t but\t still\t struggled\t to\t make\t money.\t That was\twhen\tPatterson\tdiscovered\this\temployees\twere\tstealing\tfrom\thim. In\tthe\tmid-1800s,\temployee\ttheft\twas\ta\tcommon\tproblem.\tReceipts\twere\tkept in\tan\topen\tdrawer\tand\tcould\teasily\tbe\taltered\tor\tdiscarded.\tThere\twere\tno\tvideo cameras\t to\t review\t behavior\t and\t no\t software\t to\t track\t transactions.\t Unless\t you were\t willing\t to\t hover\t over\t your\t employees\t every\t minute\t of\t the\t day,\t or\t to manage\tall\ttransactions\tyourself,\tit\twas\tdifficult\tto\tprevent\ttheft. As\t Patterson\t mulled\t over\t his\t predicament,\t he\t came\t across\t an\t advertisement for\t a\t new\t invention\t called\t Ritty\u2019s\t Incorruptible\t Cashier.\t Designed\t by\t fellow Dayton\t resident\t James\t Ritty,\t it\t was\t the\t first\t cash\t register.\t The\t machine automatically\t locked\t the\t cash\t and\t receipts\t inside\t after\t each\t transaction.","Patterson\tbought\ttwo\tfor\tfifty\tdollars\teach. Employee\t theft\t at\t his\t store\t vanished\t overnight.\t In\t the\t next\t six\t months, Patterson\u2019s\t business\t went\t from\t losing\t money\t to\t making\t $5,000\t in\t profit\u2014the equivalent\tof\tmore\tthan\t$100,000\ttoday. Patterson\twas\tso\timpressed\twith\tthe\tmachine\tthat\the\tchanged\tbusinesses.\tHe bought\t the\t rights\t to\t Ritty\u2019s\t invention\t and\t opened\t the\t National\t Cash\t Register Company.\t Ten\t years\t later,\t National\t Cash\t Register\t had\t over\t one\t thousand employees\t and\t was\t on\t its\t way\t to\t becoming\t one\t of\t the\t most\t successful businesses\tof\tits\ttime. The\tbest\tway\tto\tbreak\ta\tbad\thabit\tis\tto\tmake\tit\timpractical\tto\tdo.\tIncrease\tthe friction\t until\t you\t don\u2019t\t even\t have\t the\t option\t to\t act.\t The\t brilliance\t of\t the\t cash register\t was\t that\t it\t automated\t ethical\t behavior\t by\t making\t stealing\t practically impossible.\t Rather\t than\t trying\t to\t change\t the\t employees,\t it\t made\t the\t preferred behavior\tautomatic. Some\tactions\u2014like\tinstalling\ta\tcash\tregister\u2014pay\toff\tagain\tand\tagain.\tThese onetime\t choices\t require\t a\t little\t bit\t of\t effort\t up\t front\t but\t create\t increasing\t value over\t time.\t I\u2019m\t fascinated\t by\t the\t idea\t that\t a\t single\t choice\t can\t deliver\t returns again\tand\tagain,\tand\tI\tsurveyed\tmy\treaders\ton\ttheir\tfavorite\tonetime\tactions\tthat lead\t to\t better\t long-term\t habits.\t The\t table\t on\t the\t following\t page\t shares\t some\t of the\tmost\tpopular\tanswers. I\u2019d\t wager\t that\t if\t the\t average\t person\t were\t to\t simply\t do\t half\t of\t the\t onetime actions\t on\t this\t list\u2014even\t if\t they\t didn\u2019t\t give\t another\t thought\t to\t their\t habits\u2014 most\twould\tfind\tthemselves\tliving\ta\tbetter\tlife\ta\tyear\tfrom\tnow.\tThese\tonetime actions\t are\t a\t straightforward\t way\t to\t employ\t the\t 3rd\t Law\t of\t Behavior\t Change. They\t make\t it\t easier\t to\t sleep\t well,\t eat\t healthy,\t be\t productive,\t save\t money,\t and generally\tlive\tbetter. ONETIME\tACTIONS\tTHAT\tLOCK\tIN\tGOOD\tHABITS Buy\ta\twater\tfilter\tto\tclean\tyour\tdrinking\twater. Nutrition Use\tsmaller\tplates\tto\treduce\tcaloric\tintake. Sleep Buy\ta\tgood\tmattress. Productivity Get\tblackout\tcurtains. Remove\tyour\ttelevision\tfrom\tyour\tbedroom. Unsubscribe\tfrom\temails. Turn\toff\tnotifications\tand\tmute\tgroup\tchats. Set\tyour\tphone\tto\tsilent. Use\temail\tfilters\tto\tclear\tup\tyour\tinbox.","Delete\tgames\tand\tsocial\tmedia\tapps\ton\tyour\tphone. Happiness General\tHealth Get\ta\tdog. Move\tto\ta\tfriendly,\tsocial\tneighborhood. Finance Get\tvaccinated. Buy\tgood\tshoes\tto\tavoid\tback\tpain. Buy\ta\tsupportive\tchair\tor\tstanding\tdesk. Enroll\tin\tan\tautomatic\tsavings\tplan. Set\tup\tautomatic\tbill\tpay. Cut\tcable\tservice. Ask\tservice\tproviders\tto\tlower\tyour\tbills. Of\t course,\t there\t are\t many\t ways\t to\t automate\t good\t habits\t and\t eliminate\t bad ones.\t Typically,\t they\t involve\t putting\t technology\t to\t work\t for\t you.\t Technology can\t transform\t actions\t that\t were\t once\t hard,\t annoying,\t and\t complicated\t into behaviors\tthat\tare\teasy,\tpainless,\tand\tsimple.\tIt\tis\tthe\tmost\treliable\tand\teffective way\tto\tguarantee\tthe\tright\tbehavior. This\t is\t particularly\t useful\t for\t behaviors\t that\t happen\t too\t infrequently\t to become\t habitual.\t Things\t you\t have\t to\t do\t monthly\t or\t yearly\u2014like\t rebalancing your\t investment\t portfolio\u2014are\t never\t repeated\t frequently\t enough\t to\t become\t a habit,\t so\t they\t benefit\t in\t particular\t from\t technology\t \u201cremembering\u201d\t to\t do\t them for\tyou. Other\texamples\tinclude: Medicine:\tPrescriptions\tcan\tbe\tautomatically\trefilled. Personal\tfinance:\tEmployees\tcan\tsave\tfor\tretirement\twith\tan\tautomatic wage\tdeduction. Cooking:\tMeal-delivery\tservices\tcan\tdo\tyour\tgrocery\tshopping. Productivity:\t Social\t media\t browsing\t can\t be\t cut\t off\t with\t a\t website blocker. When\t you\t automate\t as\t much\t of\t your\t life\t as\t possible,\t you\t can\t spend\t your effort\ton\tthe\ttasks\tmachines\tcannot\tdo\tyet.\tEach\thabit\tthat\twe\thand\tover\tto\tthe authority\t of\t technology\t frees\t up\t time\t and\t energy\t to\t pour\t into\t the\t next\t stage\t of growth.\t As\t mathematician\t and\t philosopher\t Alfred\t North\t Whitehead\t wrote, \u201cCivilization\t advances\t by\t extending\t the\t number\t of\t operations\t we\t can\t perform without\tthinking\tabout\tthem.\u201d","Of\t course,\t the\t power\t of\t technology\t can\t work\t against\t us\t as\t well.\t Binge- watching\tbecomes\ta\thabit\tbecause\tyou\thave\tto\tput\tmore\teffort\tin\tto\tstop\tlooking at\tthe\tscreen\tthan\tto\tcontinue\tdoing\tso.\tInstead\tof\tpressing\ta\tbutton\tto\tadvance\tto the\tnext\tepisode,\tNetflix\tor\tYouTube\twill\tautoplay\tit\tfor\tyou.\tAll\tyou\thave\tto\tdo is\tkeep\tyour\teyes\topen. Technology\t creates\t a\t level\t of\t convenience\t that\t enables\t you\t to\t act\t on\t your smallest\t whims\t and\t desires.\t At\t the\t mere\t suggestion\t of\t hunger,\t you\t can\t have food\tdelivered\tto\tyour\tdoor.\tAt\tthe\tslightest\thint\tof\tboredom,\tyou\tcan\tget\tlost\tin the\tvast\texpanse\tof\tsocial\tmedia.\tWhen\tthe\teffort\trequired\tto\tact\ton\tyour\tdesires becomes\t effectively\t zero,\t you\t can\t find\t yourself\t slipping\t into\t whatever\t impulse arises\tat\tthe\tmoment.\tThe\tdownside\tof\tautomation\tis\tthat\twe\tcan\tfind\tourselves jumping\tfrom\teasy\ttask\tto\teasy\ttask\twithout\tmaking\ttime\tfor\tmore\tdifficult,\tbut ultimately\tmore\trewarding,\twork. I\toften\tfind\tmyself\tgravitating\ttoward\tsocial\tmedia\tduring\tany\tdowntime.\tIf\tI feel\tbored\tfor\tjust\ta\tfraction\tof\ta\tsecond,\tI\treach\tfor\tmy\tphone.\tIt\u2019s\teasy\tto\twrite off\t these\t minor\t distractions\t as\t \u201cjust\t taking\t a\t break,\u201d\t but\t over\t time\t they\t can accumulate\tinto\ta\tserious\tissue.\tThe\tconstant\ttug\tof\t\u201cjust\tone\tmore\tminute\u201d\tcan prevent\t me\t from\t doing\t anything\t of\t consequence.\t (I\u2019m\t not\t the\t only\t one.\t The average\tperson\tspends\tover\ttwo\thours\tper\tday\ton\tsocial\tmedia.\tWhat\tcould\tyou do\twith\tan\textra\tsix\thundred\thours\tper\tyear?) During\t the\t year\t I\t was\t writing\t this\t book,\t I\t experimented\t with\t a\t new\t time management\tstrategy.\tEvery\tMonday,\tmy\tassistant\twould\treset\tthe\tpasswords\ton all\t my\t social\t media\t accounts,\t which\t logged\t me\t out\t on\t each\t device.\t All\t week\t I worked\twithout\tdistraction.\tOn\tFriday,\tshe\twould\tsend\tme\tthe\tnew\tpasswords.\tI had\t the\t entire\t weekend\t to\t enjoy\t what\t social\t media\t had\t to\t offer\t until\t Monday morning\t when\t she\t would\t do\t it\t again.\t (If\t you\t don\u2019t\t have\t an\t assistant,\t team\t up with\ta\tfriend\tor\tfamily\tmember\tand\treset\teach\tother\u2019s\tpasswords\teach\tweek.) One\tof\tthe\tbiggest\tsurprises\twas\thow\tquickly\tI\tadapted.\tWithin\tthe\tfirst\tweek of\t locking\t myself\t out\t of\t social\t media,\t I\t realized\t that\t I\t didn\u2019t\t need\t to\t check\t it nearly\t as\t often\t as\t I\t had\t been,\t and\t I\t certainly\t didn\u2019t\t need\t it\t each\t day.\t It\t had simply\t been\t so\t easy\t that\t it\t had\t become\t the\t default.\t Once\t my\t bad\t habit\t became impossible,\tI\tdiscovered\tthat\tI\tdid\tactually\thave\tthe\tmotivation\tto\twork\ton\tmore meaningful\t tasks.\t After\t I\t removed\t the\t mental\t candy\t from\t my\t environment,\t it became\tmuch\teasier\tto\teat\tthe\thealthy\tstuff. When\t working\t in\t your\t favor,\t automation\t can\t make\t your\t good\t habits inevitable\tand\tyour\tbad\thabits\timpossible.\tIt\tis\tthe\tultimate\tway\tto\tlock\tin\tfuture behavior\t rather\t than\t relying\t on\t willpower\t in\t the\t moment.\t By\t utilizing commitment\t devices,\t strategic\t onetime\t decisions,\t and\t technology,\t you\t can create\tan\tenvironment\tof\tinevitability\u2014a\tspace\twhere\tgood\thabits\tare\tnot\tjust\tan","outcome\tyou\thope\tfor\tbut\tan\toutcome\tthat\tis\tvirtually\tguaranteed. Chapter\tSummary \t The\tinversion\tof\tthe\t3rd\tLaw\tof\tBehavior\tChange\tis\tmake\tit\tdifficult. A\tcommitment\tdevice\tis\ta\tchoice\tyou\tmake\tin\tthe\tpresent\tthat\tlocks\tin better\tbehavior\tin\tthe\tfuture. The\tultimate\tway\tto\tlock\tin\tfuture\tbehavior\tis\tto\tautomate\tyour\thabits. Onetime\t choices\u2014like\t buying\t a\t better\t mattress\t or\t enrolling\t in\t an automatic\t savings\t plan\u2014are\t single\t actions\t that\t automate\t your\t future habits\tand\tdeliver\tincreasing\treturns\tover\ttime. Using\t technology\t to\t automate\t your\t habits\t is\t the\t most\t reliable\t and effective\tway\tto\tguarantee\tthe\tright\tbehavior. HOW\tTO\tCREATE\tA\tGOOD\tHABIT The\t1st\tLaw:\tMake\tIt\tObvious 1.1:\tFill\tout\tthe\tHabits\tScorecard.\tWrite\tdown\tyour\tcurrent\thabits\tto\tbecome\taware\tof\tthem. 1.2:\tUse\timplementation\tintentions:\t\u201cI\twill\t[BEHAVIOR]\tat\t[TIME]\tin\t[LOCATION].\u201d 1.3:\tUse\thabit\tstacking:\t\u201cAfter\t[CURRENT\tHABIT],\tI\twill\t[NEW\tHABIT].\u201d 1.4:\tDesign\tyour\tenvironment.\tMake\tthe\tcues\tof\tgood\thabits\tobvious\tand\tvisible. The\t2nd\tLaw:\tMake\tIt\tAttractive 2.1:\tUse\ttemptation\tbundling.\tPair\tan\taction\tyou\twant\tto\tdo\twith\tan\taction\tyou\tneed\tto\tdo. 2.2:\tJoin\ta\tculture\twhere\tyour\tdesired\tbehavior\tis\tthe\tnormal\tbehavior. 2.3:\tCreate\ta\tmotivation\tritual.\tDo\tsomething\tyou\tenjoy\timmediately\tbefore\ta\tdifficult\thabit. The\t3rd\tLaw:\tMake\tIt\tEasy 3.1:\tReduce\tfriction.\tDecrease\tthe\tnumber\tof\tsteps\tbetween\tyou\tand\tyour\tgood\thabits. 3.2:\tPrime\tthe\tenvironment.\tPrepare\tyour\tenvironment\tto\tmake\tfuture\tactions\teasier. 3.3:\tMaster\tthe\tdecisive\tmoment.\tOptimize\tthe\tsmall\tchoices\tthat\tdeliver\toutsized\timpact. 3.4:\tUse\tthe\tTwo-Minute\tRule.\tDownscale\tyour\thabits\tuntil\tthey\tcan\tbe\tdone\tin\ttwo\tminutes\tor\tless. 3.5:\tAutomate\tyour\thabits.\tInvest\tin\ttechnology\tand\tonetime\tpurchases\tthat\tlock\tin\tfuture\tbehavior. The\t4th\tLaw:\tMake\tIt\tSatisfying HOW\tTO\tBREAK\tA\tBAD\tHABIT Inversion\tof\tthe\t1st\tLaw:\tMake\tIt\tInvisible 1.5:\tReduce\texposure.\tRemove\tthe\tcues\tof\tyour\tbad\thabits\tfrom\tyour\tenvironment.","Inversion\tof\tthe\t2nd\tLaw:\tMake\tIt\tUnattractive 2.4:\tReframe\tyour\tmind-set.\tHighlight\tthe\tbenefits\tof\tavoiding\tyour\tbad\thabits. Inversion\tof\tthe\t3rd\tLaw:\tMake\tIt\tDifficult 3.6:\tIncrease\tfriction.\tIncrease\tthe\tnumber\tof\tsteps\tbetween\tyou\tand\tyour\tbad\thabits. 3.7:\tUse\ta\tcommitment\tdevice.\tRestrict\tyour\tfuture\tchoices\tto\tthe\tones\tthat\tbenefit\tyou. Inversion\tof\tthe\t4th\tLaw:\tMake\tIt\tUnsatisfying You\tcan\tdownload\ta\tprintable\tversion\tof\tthis\thabits\tcheat\tsheet\tat:\tatomichabits.com\/cheatsheet","THE\t4TH\tLAW Make\tIt\tSatisfying","15 The\tCardinal\tRule\tof\tBehavior\tChange IN\t THE\t LATE\t \t1990S, a\t public\t health\t worker\t named\t Stephen\t Luby\t left\t his\t hometown\t of Omaha,\tNebraska,\tand\tbought\ta\tone-way\tticket\tto\tKarachi,\tPakistan. Karachi\twas\tone\tof\tthe\tmost\tpopulous\tcities\tin\tthe\tworld.\tBy\t1998,\tover\tnine million\t people\t called\t it\t home.\t It\t was\t the\t economic\t center\t of\t Pakistan\t and\t a transportation\t hub,\t with\t some\t of\t the\t most\t active\t airports\t and\t seaports\t in\t the region.\tIn\tthe\tcommercial\tparts\tof\ttown,\tyou\tcould\tfind\tall\tof\tthe\tstandard\turban amenities\tand\tbustling\tdowntown\tstreets.\tBut\tKarachi\twas\talso\tone\tof\tthe\tleast livable\tcities\tin\tthe\tworld. Over\t60\tpercent\tof\tKarachi\u2019s\tresidents\tlived\tin\tsquatter\tsettlements\tand\tslums. These\tdensely\tpacked\tneighborhoods\twere\tfilled\twith\tmakeshift\thouses\tcobbled together\t from\t old\t boards,\t cinder\t blocks,\t and\t other\t discarded\t materials.\t There was\t no\t waste\t removal\t system,\t no\t electricity\t grid,\t no\t clean\t water\t supply.\t When dry,\tthe\tstreets\twere\ta\tcombination\tof\tdust\tand\ttrash.\tWhen\twet,\tthey\tbecame\ta muddy\tpit\tof\tsewage.\tMosquito\tcolonies\tthrived\tin\tpools\tof\tstagnant\twater,\tand children\tplayed\tamong\tthe\tgarbage. The\t unsanitary\t conditions\t lead\t to\t widespread\t illness\t and\t disease. Contaminated\t water\t sources\t caused\t epidemics\t of\t diarrhea,\t vomiting,\t and abdominal\tpain.\tNearly\tone\tthird\tof\tthe\tchildren\tliving\tthere\twere\tmalnourished. With\t so\t many\t people\t crammed\t into\t such\t a\t small\t space,\t viruses\t and\t bacterial infections\t spread\t rapidly.\t It\t was\t this\t public\t health\t crisis\t that\t had\t brought Stephen\tLuby\tto\tPakistan. Luby\t and\t his\t team\t realized\t that\t in\t an\t environment\t with\t poor\t sanitation,\t the simple\thabit\tof\twashing\tyour\thands\tcould\tmake\ta\treal\tdifference\tin\tthe\thealth\tof the\t residents.\t But\t they\t soon\t discovered\t that\t many\t people\t were\t already\t aware that\thandwashing\twas\timportant. And\tyet,\tdespite\tthis\tknowledge,\tmany\tresidents\twere\twashing\ttheir\thands\tin a\t haphazard\t fashion.\t Some\t people\t would\t just\t run\t their\t hands\t under\t the\t water","quickly.\t Others\t would\t only\t wash\t one\t hand.\t Many\t would\t simply\t forget\t to\t wash their\t hands\t before\t preparing\t food.\t Everyone\t said\t handwashing\t was\t important, but\t few\t people\t made\t a\t habit\t out\t of\t it.\t The\t problem\t wasn\u2019t\t knowledge.\t The problem\twas\tconsistency. That\twas\twhen\tLuby\tand\this\tteam\tpartnered\twith\tProcter\t&\tGamble\tto\tsupply the\tneighborhood\twith\tSafeguard\tsoap.\tCompared\tto\tyour\tstandard\tbar\tof\tsoap, using\tSafeguard\twas\ta\tmore\tenjoyable\texperience. \u201cIn\t Pakistan,\t Safeguard\t was\t a\t premium\t soap,\u201d\t Luby\t told\t me.\t \u201cThe\t study participants\t commonly\t mentioned\t how\t much\t they\t liked\t it.\u201d\t The\t soap\t foamed easily,\t and\t people\t were\t able\t to\t lather\t their\t hands\t with\t suds.\t It\t smelled\t great. Instantly,\thandwashing\tbecame\tslightly\tmore\tpleasurable. \u201cI\tsee\tthe\tgoal\tof\thandwashing\tpromotion\tnot\tas\tbehavior\tchange\tbut\tas\thabit adoption,\u201d\t Luby\t said.\t \u201cIt\t is\t a\t lot\t easier\t for\t people\t to\t adopt\t a\t product\t that provides\t a\t strong\t positive\t sensory\t signal,\t for\t example\t the\t mint\t taste\t of toothpaste,\t than\t it\t is\t to\t adopt\t a\t habit\t that\t does\t not\t provide\t pleasurable\t sensory feedback,\t like\t flossing\t one\u2019s\t teeth.\t The\t marketing\t team\t at\t Procter\t &\t Gamble talked\tabout\ttrying\tto\tcreate\ta\tpositive\thandwashing\texperience.\u201d Within\t months,\t the\t researchers\t saw\t a\t rapid\t shift\t in\t the\t health\t of\t children\t in the\t neighborhood.\t The\t rate\t of\t diarrhea\t fell\t by\t 52\t percent;\t pneumonia\t by\t 48 percent;\tand\timpetigo,\ta\tbacterial\tskin\tinfection,\tby\t35\tpercent. The\t long-term\t effects\t were\t even\t better.\t \u201cWe\t went\t back\t to\t some\t of\t the households\t in\t Karachi\t six\t years\t after,\u201d\t Luby\t told\t me.\t \u201cOver\t 95\t percent\t of households\t who\t had\t been\t given\t the\t soap\t for\t free\t and\t encouraged\t to\t wash\t their hands\thad\ta\thandwashing\tstation\twith\tsoap\tand\twater\tavailable\twhen\tour\tstudy team\t visited.\t .\t .\t .\t We\t had\t not\t given\t any\t soap\t to\t the\t intervention\t group\t for\t over five\t years,\t but\t during\t the\t trial\t they\t had\t become\t so\t habituated\t to\t wash\t their hands,\tthat\tthey\thad\tmaintained\tthe\tpractice.\u201d\tIt\twas\ta\tpowerful\texample\tof\tthe fourth\tand\tfinal\tLaw\tof\tBehavior\tChange:\tmake\tit\tsatisfying. We\t are\t more\t likely\t to\t repeat\t a\t behavior\t when\t the\t experience\t is\t satisfying. This\t is\t entirely\t logical.\t Feelings\t of\t pleasure\u2014even\t minor\t ones\t like\t washing your\t hands\t with\t soap\t that\t smells\t nice\t and\t lathers\t well\u2014are\t signals\t that\t tell\t the brain:\t \u201cThis\t feels\t good.\t Do\t this\t again,\t next\t time.\u201d\t Pleasure\t teaches\t your\t brain that\ta\tbehavior\tis\tworth\tremembering\tand\trepeating. Take\t the\t story\t of\t chewing\t gum.\t Chewing\t gum\t had\t been\t sold\t commercially throughout\t the\t 1800s,\t but\t it\t wasn\u2019t\t until\t Wrigley\t launched\t in\t 1891\t that\t it became\t a\t worldwide\t habit.\t Early\t versions\t were\t made\t from\t relatively\t bland resins\u2014chewy,\t but\t not\t tasty.\t Wrigley\t revolutionized\t the\t industry\t by\t adding flavors\tlike\tSpearmint\tand\tJuicy\tFruit,\twhich\tmade\tthe\tproduct\tflavorful\tand\tfun to\t use.\t Then\t they\t went\t a\t step\t further\t and\t began\t pushing\t chewing\t gum\t as\t a","pathway\tto\ta\tclean\tmouth.\tAdvertisements\ttold\treaders\tto\t\u201cRefresh\tYour\tTaste.\u201d Tasty\tflavors\tand\tthe\tfeeling\tof\ta\tfresh\tmouth\tprovided\tlittle\tbits\tof\timmediate reinforcement\tand\tmade\tthe\tproduct\tsatisfying\tto\tuse.\tConsumption\tskyrocketed, and\tWrigley\tbecame\tthe\tlargest\tchewing\tgum\tcompany\tin\tthe\tworld. Toothpaste\t had\t a\t similar\t trajectory.\t Manufacturers\t enjoyed\t great\t success when\t they\t added\t flavors\t like\t spearmint,\t peppermint,\t and\t cinnamon\t to\t their products.\t These\t flavors\t don\u2019t\t improve\t the\t effectiveness\t of\t toothpaste.\t They simply\t create\t a\t \u201cclean\t mouth\u201d\t feel\t and\t make\t the\t experience\t of\t brushing\t your teeth\t more\t pleasurable.\t My\t wife\t actually\t stopped\t using\t Sensodyne\t because\t she didn\u2019t\t like\t the\t aftertaste.\t She\t switched\t to\t a\t brand\t with\t a\t stronger\t mint\t flavor, which\tproved\tto\tbe\tmore\tsatisfying. Conversely,\t if\t an\t experience\t is\t not\t satisfying,\t we\t have\t little\t reason\t to\t repeat it.\t In\t my\t research,\t I\t came\t across\t the\t story\t of\t a\t woman\t who\t had\t a\t narcissistic relative\t who\t drove\t her\t nuts.\t In\t an\t attempt\t to\t spend\t less\t time\t with\t this egomaniac,\tshe\tacted\tas\tdull\tand\tas\tboring\tas\tpossible\twhenever\the\twas\taround. Within\t a\t few\t encounters,\t he\t started\t avoiding\t her\t because\t he\t found\t her\t so uninteresting. Stories\tlike\tthese\tare\tevidence\tof\tthe\tCardinal\tRule\tof\tBehavior\tChange:\tWhat is\t rewarded\tis\trepeated.\tWhat\t is\tpunished\tis\tavoided.\tYou\t learn\twhat\tto\t do\t in the\tfuture\tbased\ton\twhat\tyou\twere\trewarded\tfor\tdoing\t(or\tpunished\tfor\tdoing)\tin the\tpast.\tPositive\temotions\tcultivate\thabits.\tNegative\temotions\tdestroy\tthem. The\t first\t three\t laws\t of\t behavior\t change\u2014make\t it\t obvious,\t make\t it\t attractive, and\tmake\tit\teasy\u2014increase\tthe\todds\tthat\ta\tbehavior\twill\tbe\tperformed\tthis\ttime. The\tfourth\tlaw\tof\tbehavior\tchange\u2014make\tit\tsatisfying\u2014increases\tthe\todds\tthat a\tbehavior\twill\tbe\trepeated\tnext\ttime.\tIt\tcompletes\tthe\thabit\tloop. But\t there\t is\t a\t trick.\t We\t are\t not\t looking\t for\t just\t any\t type\t of\t satisfaction.\t We are\tlooking\tfor\timmediate\tsatisfaction. THE\tMISMATCH\tBETWEEN\tIMMEDIATE\tAND\tDELAYED REWARDS Imagine\tyou\u2019re\tan\tanimal\troaming\tthe\tplains\tof\tAfrica\u2014a\tgiraffe\tor\tan\telephant or\t a\t lion.\t On\t any\t given\t day,\t most\t of\t your\t decisions\t have\t an\t immediate\t impact. You\t are\t always\t thinking\t about\t what\t to\t eat\t or\t where\t to\t sleep\t or\t how\t to\t avoid\t a predator.\tYou\tare\tconstantly\tfocused\ton\tthe\tpresent\tor\tthe\tvery\tnear\tfuture.\tYou live\t in\t what\t scientists\t call\t an\t immediate-return\t environment\t because\t your actions\tinstantly\tdeliver\tclear\tand\timmediate\toutcomes. Now\tswitch\tback\tto\tyour\thuman\tself.\tIn\tmodern\tsociety,\tmany\tof\tthe\tchoices","you\tmake\ttoday\twill\tnot\tbenefit\tyou\timmediately.\tIf\tyou\tdo\ta\tgood\tjob\tat\twork, you\u2019ll\tget\ta\tpaycheck\tin\ta\tfew\tweeks.\tIf\tyou\texercise\ttoday,\tperhaps\tyou\twon\u2019t be\toverweight\tnext\tyear.\tIf\tyou\tsave\tmoney\tnow,\tmaybe\tyou\u2019ll\thave\tenough\tfor retirement\t decades\t from\t now.\t You\t live\t in\t what\t scientists\t call\t a\t delayed-return environment\t because\t you\t can\t work\t for\t years\t before\t your\t actions\t deliver\t the intended\tpayoff. The\thuman\tbrain\tdid\tnot\tevolve\tfor\tlife\tin\ta\tdelayed-return\tenvironment.\tThe earliest\t remains\t of\t modern\t humans,\t known\t as\t Homo\t sapiens\t sapiens,\t are approximately\t two\t hundred\t thousand\t years\t old.\t These\t were\t the\t first\t humans\t to have\t a\t brain\t relatively\t similar\t to\t ours.\t In\t particular,\t the\t neocortex\u2014the\t newest part\tof\tthe\tbrain\tand\tthe\tregion\tresponsible\tfor\thigher\tfunctions\tlike\tlanguage\u2014 was\t roughly\t the\t same\t size\t two\t hundred\t thousand\t years\t ago\t as\t today.\t You\t are walking\taround\twith\tthe\tsame\thardware\tas\tyour\tPaleolithic\tancestors. It\tis\tonly\trecently\u2014during\tthe\tlast\tfive\thundred\tyears\tor\tso\u2014that\tsociety\thas shifted\tto\ta\tpredominantly\tdelayed-return\tenvironment.*\tCompared\tto\tthe\tage\tof the\t brain,\t modern\t society\t is\t brand-new.\t In\t the\t last\t one\t hundred\t years,\t we\t have seen\t the\t rise\t of\t the\t car,\t the\t airplane,\t the\t television,\t the\t personal\t computer,\t the internet,\t the\t smartphone,\t and\t Beyonc\u00e9.\t The\t world\t has\t changed\t much\t in\t recent years,\tbut\thuman\tnature\thas\tchanged\tlittle. Similar\t to\t other\t animals\t on\t the\t African\t savannah,\t our\t ancestors\t spent\t their days\tresponding\tto\tgrave\tthreats,\tsecuring\tthe\tnext\tmeal,\tand\ttaking\tshelter\tfrom a\tstorm.\tIt\tmade\tsense\tto\tplace\ta\thigh\tvalue\ton\tinstant\tgratification.\tThe\tdistant future\t was\t less\t of\t a\t concern.\t And\t after\t thousands\t of\t generations\t in\t an immediate-return\t environment,\t our\t brains\t evolved\t to\t prefer\t quick\t payoffs\t to long-term\tones. Behavioral\t economists\t refer\t to\t this\t tendency\t as\t time\t inconsistency.\t That\t is, the\tway\tyour\tbrain\tevaluates\trewards\tis\tinconsistent\tacross\ttime.*\tYou\tvalue\tthe present\t more\t than\t the\t future.\t Usually,\t this\t tendency\t serves\t us\t well.\t A\t reward that\tis\tcertain\tright\tnow\tis\ttypically\tworth\tmore\tthan\tone\tthat\tis\tmerely\tpossible in\t the\t future.\t But\t occasionally,\t our\t bias\t toward\t instant\t gratification\t causes problems. Why\twould\tsomeone\tsmoke\tif\tthey\tknow\tit\tincreases\tthe\trisk\tof\tlung\tcancer? Why\twould\tsomeone\tovereat\twhen\tthey\tknow\tit\tincreases\ttheir\trisk\tof\tobesity? Why\t would\t someone\t have\t unsafe\t sex\t if\t they\t know\t it\t can\t result\t in\t sexually transmitted\tdisease?\tOnce\tyou\tunderstand\thow\tthe\tbrain\tprioritizes\trewards,\tthe answers\t become\t clear:\t the\t consequences\t of\t bad\t habits\t are\t delayed\t while\t the rewards\tare\timmediate.\tSmoking\tmight\tkill\tyou\tin\tten\tyears,\tbut\tit\treduces\tstress and\teases\tyour\tnicotine\tcravings\tnow.\tOvereating\tis\tharmful\tin\tthe\tlong\trun\tbut appetizing\t in\t the\t moment.\t Sex\u2014safe\t or\t not\u2014provides\t pleasure\t right\t away.","Disease\tand\tinfection\twon\u2019t\tshow\tup\tfor\tdays\tor\tweeks,\teven\tyears. Every\t habit\t produces\t multiple\t outcomes\t across\t time.\t Unfortunately,\t these outcomes\t are\t often\t misaligned.\t With\t our\t bad\t habits,\t the\t immediate\t outcome usually\tfeels\tgood,\tbut\tthe\tultimate\toutcome\tfeels\tbad.\tWith\tgood\thabits,\tit\tis\tthe reverse:\t the\t immediate\t outcome\t is\t unenjoyable,\t but\t the\t ultimate\t outcome\t feels good.\t The\t French\t economist\t Fr\u00e9d\u00e9ric\t Bastiat\t explained\t the\t problem\t clearly when\the\twrote,\t\u201cIt\talmost\talways\thappens\tthat\twhen\tthe\timmediate\tconsequence is\tfavorable,\tthe\tlater\tconsequences\tare\tdisastrous,\tand\tvice\tversa.\t.\t.\t.\tOften,\tthe sweeter\tthe\tfirst\tfruit\tof\ta\thabit,\tthe\tmore\tbitter\tare\tits\tlater\tfruits.\u201d Put\tanother\tway,\tthe\tcosts\tof\tyour\tgood\thabits\tare\tin\tthe\tpresent.\tThe\tcosts\tof your\tbad\thabits\tare\tin\tthe\tfuture. The\tbrain\u2019s\ttendency\tto\tprioritize\tthe\tpresent\tmoment\tmeans\tyou\tcan\u2019t\trely\ton good\tintentions.\tWhen\tyou\tmake\ta\tplan\u2014to\tlose\tweight,\twrite\ta\tbook,\tor\tlearn\ta language\u2014you\t are\t actually\t making\t plans\t for\t your\t future\t self.\t And\t when\t you envision\twhat\tyou\twant\tyour\tlife\tto\tbe\tlike,\tit\tis\teasy\tto\tsee\tthe\tvalue\tin\ttaking actions\t with\t long-term\t benefits.\t We\t all\t want\t better\t lives\t for\t our\t future\t selves. However,\t when\t the\t moment\t of\t decision\t arrives,\t instant\t gratification\t usually wins.\tYou\tare\tno\tlonger\tmaking\ta\tchoice\tfor\tFuture\tYou,\twho\tdreams\tof\tbeing fitter\tor\twealthier\tor\thappier.\tYou\tare\tchoosing\tfor\tPresent\tYou,\twho\twants\tto\tbe full,\tpampered,\tand\tentertained.\tAs\ta\tgeneral\trule,\tthe\tmore\timmediate\tpleasure you\tget\tfrom\tan\taction,\tthe\tmore\tstrongly\tyou\tshould\tquestion\twhether\tit\taligns with\tyour\tlong-term\tgoals.* With\ta\tfuller\tunderstanding\tof\twhat\tcauses\tour\tbrain\tto\trepeat\tsome\tbehaviors and\t avoid\t others,\t let\u2019s\t update\t the\t Cardinal\t Rule\t of\t Behavior\t Change:\t What\t is immediately\trewarded\tis\trepeated.\tWhat\tis\timmediately\tpunished\tis\tavoided. Our\t preference\t for\t instant\t gratification\t reveals\t an\t important\t truth\t about success:\t because\t of\t how\t we\t are\t wired,\t most\t people\t will\t spend\t all\t day\t chasing quick\t hits\t of\t satisfaction.\t The\t road\t less\t traveled\t is\t the\t road\t of\t delayed gratification.\t If\t you\u2019re\t willing\t to\t wait\t for\t the\t rewards,\t you\u2019ll\t face\t less competition\t and\t often\t get\t a\t bigger\t payoff.\t As\t the\t saying\t goes,\t the\t last\t mile\t is always\tthe\tleast\tcrowded. This\t is\t precisely\t what\t research\t has\t shown.\t People\t who\t are\t better\t at\t delaying gratification\t have\t higher\t SAT\t scores,\t lower\t levels\t of\t substance\t abuse,\t lower likelihood\tof\tobesity,\tbetter\tresponses\tto\tstress,\tand\tsuperior\tsocial\tskills.\tWe\u2019ve all\tseen\tthis\tplay\tout\tin\tour\town\tlives.\tIf\tyou\tdelay\twatching\ttelevision\tand\tget your\t homework\t done,\t you\u2019ll\t generally\t learn\t more\t and\t get\t better\t grades.\t If\t you don\u2019t\t buy\t desserts\t and\t chips\t at\t the\t store,\t you\u2019ll\t often\t eat\t healthier\t food\t when you\tget\thome.\tAt\tsome\tpoint,\tsuccess\tin\tnearly\tevery\tfield\trequires\tyou\tto\tignore an\timmediate\treward\tin\tfavor\tof\ta\tdelayed\treward.","Here\u2019s\t the\t problem:\t most\t people\t know\t that\t delaying\t gratification\t is\t the\t wise approach.\t They\t want\t the\t benefits\t of\t good\t habits:\t to\t be\t healthy,\t productive,\t at peace.\t But\t these\t outcomes\t are\t seldom\t top-of-mind\t at\t the\t decisive\t moment. Thankfully,\tit\u2019s\tpossible\tto\ttrain\tyourself\tto\tdelay\tgratification\u2014but\tyou\tneed\tto work\twith\tthe\tgrain\tof\thuman\tnature,\tnot\tagainst\tit.\tThe\tbest\tway\tto\tdo\tthis\tis\tto add\t a\t little\t bit\t of\t immediate\t pleasure\t to\t the\t habits\t that\t pay\t off\t in\t the\t long-run and\ta\tlittle\tbit\tof\timmediate\tpain\tto\tones\tthat\tdon\u2019t. HOW\tTO\tTURN\tINSTANT\tGRATIFICATION\tTO\tYOUR\tADVANTAGE The\t vital\t thing\t in\t getting\t a\t habit\t to\t stick\t is\t to\t feel\t successful\u2014even\t if\t it\u2019s\t in\t a small\tway.\tThe\tfeeling\tof\tsuccess\tis\ta\tsignal\tthat\tyour\thabit\tpaid\toff\tand\tthat\tthe work\twas\tworth\tthe\teffort. In\t a\t perfect\t world,\t the\t reward\t for\t a\t good\t habit\t is\t the\t habit\t itself.\t In\t the\t real world,\t good\t habits\t tend\t to\t feel\t worthwhile\t only\t after\t they\t have\t provided\t you with\tsomething.\tEarly\ton,\tit\u2019s\tall\tsacrifice.\tYou\u2019ve\tgone\tto\tthe\tgym\ta\tfew\ttimes, but\t you\u2019re\t not\t stronger\t or\t fitter\t or\t faster\u2014at\t least,\t not\t in\t any\t noticeable\t sense. It\u2019s\t only\t months\t later,\t once\t you\t shed\t a\t few\t pounds\t or\t your\t arms\t gain\t some definition,\t that\t it\t becomes\t easier\t to\t exercise\t for\t its\t own\t sake.\t In\t the\t beginning, you\tneed\ta\treason\tto\tstay\ton\ttrack.\tThis\tis\twhy\timmediate\trewards\tare\tessential. They\tkeep\tyou\texcited\twhile\tthe\tdelayed\trewards\taccumulate\tin\tthe\tbackground. What\t we\u2019re\t really\t talking\t about\t here\u2014when\t we\u2019re\t discussing\t immediate rewards\u2014is\t the\t ending\t of\t a\t behavior.\t The\t ending\t of\t any\t experience\t is\t vital because\twe\ttend\tto\tremember\tit\tmore\tthan\tother\tphases.\tYou\twant\tthe\tending\tof your\t habit\t to\t be\t satisfying.\t The\t best\t approach\t is\t to\t use\t reinforcement,\t which refers\t to\t the\t process\t of\t using\t an\t immediate\t reward\t to\t increase\t the\t rate\t of\t a behavior.\tHabit\tstacking,\twhich\twe\tcovered\t in\tChapter\t5,\tties\tyour\thabit\tto\tan immediate\tcue,\twhich\t makes\tit\t obvious\twhen\t to\tstart.\t Reinforcement\tties\t your habit\tto\tan\timmediate\treward,\twhich\tmakes\tit\tsatisfying\twhen\tyou\tfinish. Immediate\t reinforcement\t can\t be\t especially\t helpful\t when\t dealing\t with\t habits of\tavoidance,\twhich\tare\tbehaviors\tyou\twant\tto\tstop\tdoing.\tIt\tcan\tbe\tchallenging to\t stick\t with\t habits\t like\t \u201cno\t frivolous\t purchases\u201d\t or\t \u201cno\t alcohol\t this\t month\u201d because\tnothing\thappens\twhen\tyou\tskip\thappy\thour\tdrinks\tor\tdon\u2019t\tbuy\tthat\tpair of\tshoes.\tIt\tcan\tbe\thard\tto\tfeel\tsatisfied\twhen\tthere\tis\tno\taction\tin\tthe\tfirst\tplace. All\t you\u2019re\t doing\t is\t resisting\t temptation,\t and\t there\t isn\u2019t\t much\t satisfying\t about that. One\tsolution\tis\tto\tturn\tthe\tsituation\ton\tits\thead.\tYou\twant\tto\tmake\tavoidance visible.\t Open\t a\t savings\t account\t and\t label\t it\t for\t something\t you\t want\u2014maybe","\u201cLeather\t Jacket.\u201d\t Whenever\t you\t pass\t on\t a\t purchase,\t put\t the\t same\t amount\t of money\t in\t the\t account.\t Skip\t your\t morning\t latte?\t Transfer\t $5.\t Pass\t on\t another month\t of\t Netflix?\t Move\t $10\t over.\t It\u2019s\t like\t creating\t a\t loyalty\t program\t for yourself.\t The\t immediate\t reward\t of\t seeing\t yourself\t save\t money\t toward\t the leather\tjacket\tfeels\ta\tlot\tbetter\tthan\tbeing\tdeprived.\tYou\tare\tmaking\tit\tsatisfying to\tdo\tnothing. One\t of\t my\t readers\t and\t his\t wife\t used\t a\t similar\t setup.\t They\t wanted\t to\t stop eating\t out\t so\t much\t and\t start\t cooking\t together\t more.\t They\t labeled\t their\t savings account\t \u201cTrip\t to\t Europe.\u201d\t Whenever\t they\t skipped\t going\t out\t to\t eat,\t they transferred\t $50\t into\t the\t account.\t At\t the\t end\t of\t the\t year,\t they\t put\t the\t money toward\tthe\tvacation. It\t is\t worth\t noting\t that\t it\t is\t important\t to\t select\t short-term\t rewards\t that reinforce\tyour\tidentity\trather\tthan\tones\tthat\tconflict\twith\tit.\tBuying\ta\tnew\tjacket is\tfine\tif\tyou\u2019re\ttrying\tto\tlose\tweight\tor\tread\tmore\tbooks,\tbut\tit\tdoesn\u2019t\twork\tif you\u2019re\t trying\t to\t budget\t and\t save\t money.\t Instead,\t taking\t a\t bubble\t bath\t or\t going on\t a\t leisurely\t walk\t are\t good\t examples\t of\t rewarding\t yourself\t with\t free\t time, which\t aligns\t with\t your\t ultimate\t goal\t of\t more\t freedom\t and\t financial independence.\t Similarly,\t if\t your\t reward\t for\t exercising\t is\t eating\t a\t bowl\t of\t ice cream,\tthen\tyou\u2019re\tcasting\tvotes\tfor\tconflicting\tidentities,\tand\tit\tends\tup\tbeing\ta wash.\t Instead,\t maybe\t your\t reward\t is\t a\t massage,\t which\t is\t both\t a\t luxury\t and\t a vote\ttoward\ttaking\tcare\tof\tyour\tbody.\tNow\tthe\tshort-term\treward\tis\taligned\twith your\tlong-term\tvision\tof\tbeing\ta\thealthy\tperson. Eventually,\tas\tintrinsic\trewards\tlike\ta\tbetter\tmood,\tmore\tenergy,\tand\treduced stress\tkick\tin,\tyou\u2019ll\tbecome\tless\tconcerned\twith\tchasing\tthe\tsecondary\treward. The\t identity\t itself\t becomes\t the\t reinforcer.\t You\t do\t it\t because\t it\u2019s\t who\t you\t are and\tit\tfeels\tgood\tto\tbe\tyou.\tThe\tmore\ta\thabit\tbecomes\tpart\tof\tyour\tlife,\tthe\tless you\tneed\toutside\tencouragement\tto\tfollow\tthrough.\tIncentives\tcan\tstart\ta\thabit. Identity\tsustains\ta\thabit. That\t said,\t it\t takes\t time\t for\t the\t evidence\t to\t accumulate\t and\t a\t new\t identity\t to emerge.\t Immediate\t reinforcement\t helps\t maintain\t motivation\t in\t the\t short\t term while\tyou\u2019re\twaiting\tfor\tthe\tlong-term\trewards\tto\tarrive. In\t summary,\t a\t habit\t needs\t to\t be\t enjoyable\t for\t it\t to\t last.\t Simple\t bits\t of reinforcement\u2014like\t soap\t that\t smells\t great\t or\t toothpaste\t that\t has\t a\t refreshing mint\t flavor\t or\t seeing\t $50\t hit\t your\t savings\t account\u2014can\t offer\t the\t immediate pleasure\tyou\tneed\tto\tenjoy\ta\thabit.\tAnd\tchange\tis\teasy\twhen\tit\tis\tenjoyable. Chapter\tSummary","The\t4th\tLaw\tof\tBehavior\tChange\tis\tmake\tit\tsatisfying. We\t are\t more\t likely\t to\t repeat\t a\t behavior\t when\t the\t experience\t is satisfying. The\thuman\tbrain\tevolved\tto\tprioritize\timmediate\trewards\tover\tdelayed rewards. The\tCardinal\tRule\tof\tBehavior\tChange:\tWhat\tis\timmediately\trewarded is\trepeated.\tWhat\tis\timmediately\tpunished\tis\tavoided. To\tget\ta\thabit\tto\tstick\tyou\tneed\tto\tfeel\timmediately\tsuccessful\u2014even if\tit\u2019s\tin\ta\tsmall\tway. The\t first\t three\t laws\t of\t behavior\t change\u2014make\t it\t obvious,\t make\t it attractive,\tand\tmake\tit\teasy\u2014increase\tthe\todds\tthat\ta\tbehavior\twill\tbe performed\t this\t time.\t The\t fourth\t law\t of\t behavior\t change\u2014make\t it satisfying\u2014increases\t the\t odds\t that\t a\t behavior\t will\t be\t repeated\t next time.","16 How\tto\tStick\twith\tGood\tHabits\tEvery\tDay IN\t ,\t1993 a\tbank\tin\tAbbotsford,\tCanada,\thired\ta\ttwenty-three-year-old\tstockbroker named\tTrent\tDyrsmid.\tAbbotsford\twas\ta\trelatively\tsmall\tsuburb,\ttucked\taway\tin the\t shadow\t of\t nearby\t Vancouver,\t where\t most\t of\t the\t big\t business\t deals\t were being\tmade.\tGiven\tthe\tlocation,\tand\tthe\tfact\tthat\tDyrsmid\twas\ta\trookie,\tnobody expected\ttoo\tmuch\tof\thim.\tBut\the\tmade\tbrisk\tprogress\tthanks\tto\ta\tsimple\tdaily habit. Dyrsmid\t began\t each\t morning\t with\t two\t jars\t on\t his\t desk.\t One\t was\t filled\t with 120\t paper\t clips.\t The\t other\t was\t empty.\t As\t soon\t as\t he\t settled\t in\t each\t day,\t he would\tmake\ta\tsales\tcall.\tImmediately\tafter,\the\twould\tmove\tone\tpaper\tclip\tfrom the\tfull\tjar\tto\tthe\tempty\tjar\tand\tthe\tprocess\twould\tbegin\tagain.\t\u201cEvery\tmorning\tI would\t start\t with\t 120\t paper\t clips\t in\t one\t jar\t and\t I\t would\t keep\t dialing\t the\t phone until\tI\thad\tmoved\tthem\tall\tto\tthe\tsecond\tjar,\u201d\the\ttold\tme. Within\t eighteen\t months,\t Dyrsmid\t was\t bringing\t in\t $5\t million\t to\t the\t firm.\t By age\t twenty-four,\t he\t was\t making\t $75,000\t per\t year\u2014the\t equivalent\t of\t $125,000 today.\tNot\tlong\tafter,\the\tlanded\ta\tsix-figure\tjob\twith\tanother\tcompany. I\tlike\tto\trefer\tto\tthis\ttechnique\tas\tthe\tPaper\tClip\tStrategy\tand,\tover\tthe\tyears, I\u2019ve\theard\tfrom\treaders\twho\thave\temployed\tit\tin\ta\tvariety\tof\tways.\tOne\twoman shifted\ta\thairpin\tfrom\tone\tcontainer\tto\tanother\twhenever\tshe\twrote\ta\tpage\tof\ther book.\t Another\t man\t moved\t a\t marble\t from\t one\t bin\t to\t the\t next\t after\t each\t set\t of push-ups. Making\t progress\t is\t satisfying,\t and\t visual\t measures\u2014like\t moving\t paper\t clips or\t hairpins\t or\t marbles\u2014provide\t clear\t evidence\t of\t your\t progress.\t As\t a\t result, they\treinforce\tyour\tbehavior\tand\tadd\ta\tlittle\tbit\tof\timmediate\tsatisfaction\tto\tany activity.\tVisual\tmeasurement\tcomes\tin\tmany\tforms:\tfood\tjournals,\tworkout\tlogs, loyalty\t punch\t cards,\t the\t progress\t bar\t on\t a\t software\t download,\t even\t the\t page numbers\tin\ta\tbook.\tBut\tperhaps\tthe\tbest\tway\tto\tmeasure\tyour\tprogress\tis\twith\ta habit\ttracker.","HOW\tTO\tKEEP\tYOUR\tHABITS\tON\tTRACK A\t habit\t tracker\t is\t a\t simple\t way\t to\t measure\t whether\t you\t did\t a\t habit.\t The\t most basic\t format\t is\t to\t get\t a\t calendar\t and\t cross\t off\t each\t day\t you\t stick\t with\t your routine.\tFor\texample,\tif\tyou\tmeditate\ton\tMonday,\tWednesday,\tand\tFriday,\teach of\tthose\tdates\tgets\tan\tX.\tAs\ttime\trolls\tby,\tthe\tcalendar\tbecomes\ta\trecord\tof\tyour habit\tstreak. Countless\t people\t have\t tracked\t their\t habits,\t but\t perhaps\t the\t most\t famous\t was Benjamin\t Franklin.\t Beginning\t at\t age\t twenty,\t Franklin\t carried\t a\t small\t booklet everywhere\t he\t went\t and\t used\t it\t to\t track\t thirteen\t personal\t virtues.\t This\t list included\t goals\t like\t \u201cLose\t no\t time.\t Be\t always\t employed\t in\t something\t useful\u201d and\t\u201cAvoid\ttrifling\tconversation.\u201d\tAt\tthe\tend\tof\teach\tday,\tFranklin\twould\topen his\tbooklet\tand\trecord\this\tprogress. Jerry\tSeinfeld\treportedly\tuses\ta\thabit\ttracker\tto\tstick\twith\this\tstreak\tof\twriting jokes.\t In\t the\t documentary\t Comedian,\t he\t explains\t that\t his\t goal\t is\t simply\t to \u201cnever\t break\t the\t chain\u201d\t of\t writing\t jokes\t every\t day.\t In\t other\t words,\t he\t is\t not focused\ton\thow\tgood\tor\tbad\ta\tparticular\tjoke\tis\tor\thow\tinspired\the\tfeels.\tHe\tis simply\tfocused\ton\tshowing\tup\tand\tadding\tto\this\tstreak. \u201cDon\u2019t\t break\t the\t chain\u201d\t is\t a\t powerful\t mantra.\t Don\u2019t\t break\t the\t chain\t of\t sales calls\t and\t you\u2019ll\t build\t a\t successful\t book\t of\t business.\t Don\u2019t\t break\t the\t chain\t of workouts\t and\t you\u2019ll\t get\t fit\t faster\t than\t you\u2019d\t expect.\t Don\u2019t\t break\t the\t chain\t of creating\t every\t day\t and\t you\t will\t end\t up\t with\t an\t impressive\t portfolio.\t Habit tracking\t is\t powerful\t because\t it\t leverages\t multiple\t Laws\t of\t Behavior\t Change.\t It simultaneously\tmakes\ta\tbehavior\tobvious,\tattractive,\tand\tsatisfying. Let\u2019s\tbreak\tdown\teach\tone. Benefit\t#1:\tHabit\ttracking\tis\tobvious. Recording\tyour\tlast\taction\tcreates\ta\ttrigger\tthat\tcan\tinitiate\tyour\tnext\tone.\tHabit tracking\t naturally\t builds\t a\t series\t of\t visual\t cues\t like\t the\t streak\t of\t X\u2019s\t on\t your calendar\tor\tthe\tlist\tof\tmeals\tin\tyour\tfood\tlog.\tWhen\tyou\tlook\tat\tthe\tcalendar\tand see\tyour\tstreak,\tyou\u2019ll\tbe\treminded\tto\tact\tagain.\tResearch\thas\tshown\tthat\tpeople who\t track\t their\t progress\t on\t goals\t like\t losing\t weight,\t quitting\t smoking,\t and lowering\t blood\t pressure\t are\t all\t more\t likely\t to\t improve\t than\t those\t who\t don\u2019t. One\t study\t of\t more\t than\t sixteen\t hundred\t people\t found\t that\t those\t who\t kept\t a daily\tfood\tlog\tlost\ttwice\tas\tmuch\tweight\tas\tthose\twho\tdid\tnot.\tThe\tmere\tact\tof tracking\ta\tbehavior\tcan\tspark\tthe\turge\tto\tchange\tit. Habit\ttracking\talso\tkeeps\tyou\thonest.\tMost\tof\tus\thave\ta\tdistorted\tview\tof\tour own\tbehavior.\tWe\tthink\twe\tact\tbetter\tthan\twe\tdo.\tMeasurement\toffers\tone\tway","to\t overcome\t our\t blindness\t to\t our\t own\t behavior\t and\t notice\t what\u2019s\t really\t going on\teach\tday.\tOne\tglance\tat\tthe\tpaper\tclips\tin\tthe\tcontainer\tand\tyou\timmediately know\thow\tmuch\twork\tyou\thave\t(or\thaven\u2019t)\tbeen\tputting\tin.\tWhen\tthe\tevidence is\tright\tin\tfront\tof\tyou,\tyou\u2019re\tless\tlikely\tto\tlie\tto\tyourself. Benefit\t#2:\tHabit\ttracking\tis\tattractive. The\tmost\teffective\tform\tof\tmotivation\tis\tprogress.\tWhen\twe\tget\ta\tsignal\tthat\twe are\tmoving\tforward,\twe\tbecome\tmore\tmotivated\tto\tcontinue\tdown\tthat\tpath.\tIn this\t way,\t habit\t tracking\t can\t have\t an\t addictive\t effect\t on\t motivation.\t Each\t small win\tfeeds\tyour\tdesire. This\t can\t be\t particularly\t powerful\t on\t a\t bad\t day.\t When\t you\u2019re\t feeling\t down, it\u2019s\t easy\t to\t forget\t about\t all\t the\t progress\t you\t have\t already\t made.\t Habit\t tracking provides\t visual\t proof\t of\t your\t hard\t work\u2014a\t subtle\t reminder\t of\t how\t far\t you\u2019ve come.\t Plus,\t the\t empty\t square\t you\t see\t each\t morning\t can\t motivate\t you\t to\t get started\tbecause\tyou\tdon\u2019t\twant\tto\tlose\tyour\tprogress\tby\tbreaking\tthe\tstreak. Benefit\t#3:\tHabit\ttracking\tis\tsatisfying. This\t is\t the\t most\t crucial\t benefit\t of\t all.\t Tracking\t can\t become\t its\t own\t form\t of reward.\tIt\tis\tsatisfying\tto\tcross\tan\titem\toff\tyour\tto-do\tlist,\tto\tcomplete\tan\tentry in\tyour\tworkout\tlog,\tor\tto\tmark\tan\tX\ton\tthe\tcalendar.\tIt\tfeels\tgood\tto\twatch\tyour results\t grow\u2014the\t size\t of\t your\t investment\t portfolio,\t the\t length\t of\t your\t book manuscript\u2014and\tif\tit\tfeels\tgood,\tthen\tyou\u2019re\tmore\tlikely\tto\tendure. Habit\t tracking\t also\t helps\t keep\t your\t eye\t on\t the\t ball:\t you\u2019re\t focused\t on\t the process\trather\tthan\tthe\tresult.\tYou\u2019re\tnot\tfixated\ton\tgetting\tsix-pack\tabs,\tyou\u2019re just\t trying\t to\t keep\t the\t streak\t alive\t and\t become\t the\t type\t of\t person\t who\t doesn\u2019t miss\tworkouts. In\tsummary,\thabit\ttracking\t(1)\tcreates\ta\tvisual\tcue\tthat\tcan\tremind\tyou\tto\tact, (2)\t is\t inherently\t motivating\t because\t you\t see\t the\t progress\t you\t are\t making\t and don\u2019t\t want\t to\t lose\t it,\t and\t (3)\t feels\t satisfying\t whenever\t you\t record\t another successful\t instance\t of\t your\t habit.\t Furthermore,\t habit\t tracking\t provides\t visual proof\t that\t you\t are\t casting\t votes\t for\t the\t type\t of\t person\t you\t wish\t to\t become, which\tis\ta\tdelightful\tform\tof\timmediate\tand\tintrinsic\tgratification.* You\t may\t be\t wondering,\t if\t habit\t tracking\t is\t so\t useful,\t why\t have\t I\t waited\t so long\tto\ttalk\tabout\tit? Despite\tall\tthe\tbenefits,\tI\u2019ve\tleft\tthis\tdiscussion\tuntil\tnow\tfor\ta\tsimple\treason: many\tpeople\tresist\tthe\tidea\tof\ttracking\tand\tmeasuring.\tIt\tcan\tfeel\tlike\ta\tburden","because\t it\t forces\t you\t into\t two\t habits:\t the\t habit\t you\u2019re\t trying\t to\t build\t and\t the habit\t of\t tracking\t it.\t Counting\t calories\t sounds\t like\t a\t hassle\t when\t you\u2019re\t already struggling\t to\t follow\t a\t diet.\t Writing\t down\t every\t sales\t call\t seems\t tedious\t when you\u2019ve\t got\t work\t to\t do.\t It\t feels\t easier\t to\t say,\t \u201cI\u2019ll\t just\t eat\t less.\u201d\t Or,\t \u201cI\u2019ll\t try harder.\u201d\t Or,\t \u201cI\u2019ll\t remember\t to\t do\t it.\u201d\t People\t inevitably\t tell\t me\t things\t like,\t \u201cI have\ta\tdecision\tjournal,\tbut\tI\twish\tI\tused\tit\tmore.\u201d\tOr,\t\u201cI\trecorded\tmy\tworkouts for\t a\t week,\t but\t then\t quit.\u201d\t I\u2019ve\t been\t there\t myself.\t I\t once\t made\t a\t food\t log\t to track\tmy\tcalories.\tI\tmanaged\tto\tdo\tit\tfor\tone\tmeal\tand\tthen\tgave\tup. Tracking\t isn\u2019t\t for\t everyone,\t and\t there\t is\t no\t need\t to\t measure\t your\t entire\t life. But\tnearly\tanyone\tcan\tbenefit\tfrom\tit\tin\tsome\tform\u2014even\tif\tit\u2019s\tonly\ttemporary. What\tcan\twe\tdo\tto\tmake\ttracking\teasier? First,\twhenever\tpossible,\tmeasurement\tshould\tbe\tautomated.\tYou\u2019ll\tprobably be\t surprised\t by\t how\t much\t you\u2019re\t already\t tracking\t without\t knowing\t it.\t Your credit\t card\t statement\t tracks\t how\t often\t you\t go\t out\t to\t eat.\t Your\t Fitbit\t registers how\t many\t steps\t you\t take\t and\t how\t long\t you\t sleep.\t Your\t calendar\t records\t how many\tnew\tplaces\tyou\ttravel\tto\teach\tyear.\tOnce\tyou\tknow\twhere\tto\tget\tthe\tdata, add\ta\tnote\tto\tyour\tcalendar\tto\treview\tit\teach\tweek\tor\teach\tmonth,\twhich\tis\tmore practical\tthan\ttracking\tit\tevery\tday. Second,\tmanual\ttracking\tshould\tbe\tlimited\tto\tyour\tmost\timportant\thabits.\tIt\tis better\tto\tconsistently\ttrack\tone\thabit\tthan\tto\tsporadically\ttrack\tten. Finally,\t record\t each\t measurement\t immediately\t after\t the\t habit\t occurs.\t The completion\tof\tthe\tbehavior\tis\tthe\tcue\tto\twrite\tit\tdown.\tThis\tapproach\tallows\tyou to\t combine\t the\t habit-stacking\t method\t mentioned\t in\t Chapter\t 5\t with\t habit tracking. The\thabit\tstacking\t+\thabit\ttracking\tformula\tis: After\t[CURRENT\tHABIT],\tI\twill\t[TRACK\tMY\tHABIT]. \t After\tI\thang\tup\tthe\tphone\tfrom\ta\tsales\tcall,\tI\twill\tmove\tone\tpaper\tclip over. After\t I\t finish\t each\t set\t at\t the\t gym,\t I\t will\t record\t it\t in\t my\t workout journal. After\tI\tput\tmy\tplate\tin\tthe\tdishwasher,\tI\twill\twrite\tdown\twhat\tI\tate. These\ttactics\tcan\tmake\ttracking\tyour\thabits\teasier.\tEven\tif\tyou\taren\u2019t\tthe\ttype of\tperson\twho\tenjoys\trecording\tyour\tbehavior,\tI\tthink\tyou\u2019ll\tfind\ta\tfew\tweeks\tof","measurements\tto\tbe\tinsightful.\tIt\u2019s\talways\tinteresting\tto\tsee\thow\tyou\u2019ve\tactually been\tspending\tyour\ttime. That\t said,\t every\t habit\t streak\t ends\t at\t some\t point.\t And,\t more\t important\t than any\t single\t measurement,\t is\t having\t a\t good\t plan\t for\t when\t your\t habits\t slide\t off track. HOW\tTO\tRECOVER\tQUICKLY\tWHEN\tYOUR\tHABITS\tBREAK\tDOWN No\t matter\t how\t consistent\t you\t are\t with\t your\t habits,\t it\t is\t inevitable\t that\t life\t will interrupt\t you\t at\t some\t point.\t Perfection\t is\t not\t possible.\t Before\t long,\t an emergency\t will\t pop\t up\u2014you\t get\t sick\t or\t you\t have\t to\t travel\t for\t work\t or\t your family\tneeds\ta\tlittle\tmore\tof\tyour\ttime. Whenever\t this\t happens\t to\t me,\t I\t try\t to\t remind\t myself\t of\t a\t simple\t rule:\t never miss\ttwice. If\tI\tmiss\tone\tday,\tI\ttry\tto\tget\tback\tinto\tit\tas\tquickly\tas\tpossible.\tMissing\tone workout\t happens,\t but\t I\u2019m\t not\t going\t to\t miss\t two\t in\t a\t row.\t Maybe\t I\u2019ll\t eat\t an entire\tpizza,\tbut\tI\u2019ll\tfollow\tit\tup\twith\ta\thealthy\tmeal.\tI\tcan\u2019t\tbe\tperfect,\tbut\tI\tcan avoid\ta\tsecond\tlapse.\tAs\tsoon\tas\tone\tstreak\tends,\tI\tget\tstarted\ton\tthe\tnext\tone. The\t first\t mistake\t is\t never\t the\t one\t that\t ruins\t you.\t It\t is\t the\t spiral\t of\t repeated mistakes\tthat\tfollows.\tMissing\tonce\tis\tan\taccident.\tMissing\ttwice\tis\tthe\tstart\tof\ta new\thabit. This\tis\ta\tdistinguishing\tfeature\tbetween\twinners\tand\tlosers.\tAnyone\tcan\thave a\t bad\t performance,\t a\t bad\t workout,\t or\t a\t bad\t day\t at\t work.\t But\t when\t successful people\t fail,\t they\t rebound\t quickly.\t The\t breaking\t of\t a\t habit\t doesn\u2019t\t matter\t if\t the reclaiming\tof\tit\tis\tfast. I\t think\t this\t principle\t is\t so\t important\t that\t I\u2019ll\t stick\t to\t it\t even\t if\t I\t can\u2019t\t do\t a habit\tas\twell\tor\tas\tcompletely\tas\tI\twould\tlike.\tToo\toften,\twe\tfall\tinto\tan\tall-or- nothing\t cycle\t with\t our\t habits.\t The\t problem\t is\t not\t slipping\t up;\t the\t problem\t is thinking\tthat\tif\tyou\tcan\u2019t\tdo\tsomething\tperfectly,\tthen\tyou\tshouldn\u2019t\tdo\tit\tat\tall. You\t don\u2019t\t realize\t how\t valuable\t it\t is\t to\t just\t show\t up\t on\t your\t bad\t (or\t busy) days.\t Lost\t days\t hurt\t you\t more\t than\t successful\t days\t help\t you.\t If\t you\t start\t with $100,\t then\t a\t 50\t percent\t gain\t will\t take\t you\t to\t $150.\t But\t you\t only\t need\t a\t 33 percent\tloss\tto\ttake\tyou\tback\tto\t$100.\tIn\tother\twords,\tavoiding\ta\t33\tpercent\tloss is\tjust\tas\tvaluable\tas\tachieving\ta\t50\tpercent\tgain.\tAs\tCharlie\tMunger\tsays,\t\u201cThe first\trule\tof\tcompounding:\tNever\tinterrupt\tit\tunnecessarily.\u201d This\t is\t why\t the\t \u201cbad\u201d\t workouts\t are\t often\t the\t most\t important\t ones.\t Sluggish days\tand\tbad\tworkouts\tmaintain\tthe\tcompound\tgains\tyou\taccrued\tfrom\tprevious good\t days.\t Simply\t doing\t something\u2014ten\t squats,\t five\t sprints,\t a\t push-up,","anything\t really\u2014is\t huge.\t Don\u2019t\t put\t up\t a\t zero.\t Don\u2019t\t let\t losses\t eat\t into\t your compounding. Furthermore,\t it\u2019s\t not\t always\t about\t what\t happens\t during\t the\t workout.\t It\u2019s about\t being\t the\t type\t of\t person\t who\t doesn\u2019t\t miss\t workouts.\t It\u2019s\t easy\t to\t train when\t you\t feel\t good,\t but\t it\u2019s\t crucial\t to\t show\t up\t when\t you\t don\u2019t\t feel\t like\t it\u2014 even\t if\t you\t do\t less\t than\t you\t hope.\t Going\t to\t the\t gym\t for\t five\t minutes\t may\t not improve\tyour\tperformance,\tbut\tit\treaffirms\tyour\tidentity. The\t all-or-nothing\t cycle\t of\t behavior\t change\t is\t just\t one\t pitfall\t that\t can\t derail your\thabits.\tAnother\tpotential\tdanger\u2014especially\tif\tyou\tare\tusing\ta\thabit\ttracker \u2014is\tmeasuring\tthe\twrong\tthing. KNOWING\tWHEN\t(AND\tWHEN\tNOT)\tTO\tTRACK\tA\tHABIT Say\t you\u2019re\t running\t a\t restaurant\t and\t you\t want\t to\t know\t if\t your\t chef\t is\t doing\t a good\tjob.\tOne\tway\tto\tmeasure\tsuccess\tis\tto\ttrack\thow\tmany\tcustomers\tpay\tfor\ta meal\t each\t day.\t If\t more\t customers\t come\t in,\t the\t food\t must\t be\t good.\t If\t fewer customers\tcome\tin,\tsomething\tmust\tbe\twrong. However,\tthis\tone\tmeasurement\u2014daily\trevenue\u2014only\tgives\ta\tlimited\tpicture of\t what\u2019s\t really\t going\t on.\t Just\t because\t someone\t pays\t for\t a\t meal\t doesn\u2019t\t mean they\t enjoy\t the\t meal.\t Even\t dissatisfied\t customers\t are\t unlikely\t to\t dine\t and\t dash. In\t fact,\t if\t you\u2019re\t only\t measuring\t revenue,\t the\t food\t might\t be\t getting\t worse\t but you\u2019re\t making\t up\t for\t it\t with\t marketing\t or\t discounts\t or\t some\t other\t method. Instead,\tit\tmay\tbe\tmore\teffective\tto\ttrack\thow\tmany\tcustomers\tfinish\ttheir\tmeal or\tperhaps\tthe\tpercentage\tof\tcustomers\twho\tleave\ta\tgenerous\ttip. The\t dark\t side\t of\t tracking\t a\t particular\t behavior\t is\t that\t we\t become\t driven\t by the\t number\t rather\t than\t the\t purpose\t behind\t it.\t If\t your\t success\t is\t measured\t by quarterly\t earnings,\t you\t will\t optimize\t sales,\t revenue,\t and\t accounting\t for quarterly\tearnings.\tIf\tyour\tsuccess\tis\tmeasured\tby\ta\tlower\tnumber\ton\tthe\tscale, you\twill\toptimize\tfor\ta\tlower\tnumber\ton\tthe\tscale,\teven\tif\tthat\tmeans\tembracing crash\t diets,\t juice\t cleanses,\t and\t fat-loss\t pills.\t The\t human\t mind\t wants\t to\t \u201cwin\u201d whatever\tgame\tis\tbeing\tplayed. This\tpitfall\tis\tevident\tin\tmany\tareas\tof\tlife.\tWe\tfocus\ton\tworking\tlong\thours instead\t of\t getting\t meaningful\t work\t done.\t We\t care\t more\t about\t getting\t ten thousand\t steps\t than\t we\t do\t about\t being\t healthy.\t We\t teach\t for\t standardized\t tests instead\t of\t emphasizing\t learning,\t curiosity,\t and\t critical\t thinking.\t In\t short,\t we optimize\tfor\twhat\twe\tmeasure.\tWhen\twe\tchoose\tthe\twrong\tmeasurement,\twe\tget the\twrong\tbehavior. This\tis\tsometimes\treferred\tto\tas\tGoodhart\u2019s\tLaw.\tNamed\tafter\tthe\teconomist","Charles\t Goodhart,\t the\t principle\t states,\t \u201cWhen\t a\t measure\t becomes\t a\t target,\t it ceases\t to\t be\t a\t good\t measure.\u201d\t Measurement\t is\t only\t useful\t when\t it\t guides\t you and\tadds\tcontext\tto\ta\tlarger\tpicture,\tnot\twhen\tit\tconsumes\tyou.\tEach\tnumber\tis simply\tone\tpiece\tof\tfeedback\tin\tthe\toverall\tsystem. In\t our\t data-driven\t world,\t we\t tend\t to\t overvalue\t numbers\t and\t undervalue anything\t ephemeral,\t soft,\t and\t difficult\t to\t quantify.\t We\t mistakenly\t think\t the factors\twe\tcan\tmeasure\tare\tthe\tonly\tfactors\tthat\texist.\tBut\tjust\tbecause\tyou\tcan measure\tsomething\tdoesn\u2019t\tmean\tit\u2019s\tthe\tmost\timportant\tthing.\tAnd\tjust\tbecause you\tcan\u2019t\tmeasure\tsomething\tdoesn\u2019t\tmean\tit\u2019s\tnot\timportant\tat\tall. All\tof\tthis\tto\tsay,\tit\u2019s\tcrucial\tto\tkeep\thabit\ttracking\tin\tits\tproper\tplace.\tIt\tcan feel\tsatisfying\tto\trecord\ta\thabit\tand\ttrack\tyour\tprogress,\tbut\tthe\tmeasurement\tis not\t the\t only\t thing\t that\t matters.\t Furthermore,\t there\t are\t many\t ways\t to\t measure progress,\t and\t sometimes\t it\t helps\t to\t shift\t your\t focus\t to\t something\t entirely different. This\t is\t why\t nonscale\t victories\t can\t be\t effective\t for\t weight\t loss.\t The\t number on\t the\t scale\t may\t be\t stubborn,\t so\t if\t you\t focus\t solely\t on\t that\t number,\t your motivation\twill\tsag.\tBut\tyou\tmay\tnotice\tthat\tyour\tskin\tlooks\tbetter\tor\tyou\twake up\tearlier\tor\tyour\tsex\tdrive\tgot\ta\tboost.\tAll\tof\tthese\tare\tvalid\tways\tto\ttrack\tyour improvement.\t If\t you\u2019re\t not\t feeling\t motivated\t by\t the\t number\t on\t the\t scale, perhaps\tit\u2019s\ttime\tto\tfocus\ton\ta\tdifferent\tmeasurement\u2014one\tthat\tgives\tyou\tmore signals\tof\tprogress. No\tmatter\thow\tyou\tmeasure\tyour\timprovement,\thabit\ttracking\toffers\ta\tsimple way\tto\tmake\tyour\thabits\tmore\tsatisfying.\tEach\tmeasurement\tprovides\ta\tlittle\tbit of\t evidence\t that\t you\u2019re\t moving\t in\t the\t right\t direction\t and\t a\t brief\t moment\t of immediate\tpleasure\tfor\ta\tjob\twell\tdone. Chapter\tSummary \t One\tof\tthe\tmost\tsatisfying\tfeelings\tis\tthe\tfeeling\tof\tmaking\tprogress. A\thabit\ttracker\tis\ta\tsimple\tway\tto\tmeasure\twhether\tyou\tdid\ta\thabit\u2014 like\tmarking\tan\tX\ton\ta\tcalendar. Habit\t trackers\t and\t other\t visual\t forms\t of\t measurement\t can\t make\t your habits\tsatisfying\tby\tproviding\tclear\tevidence\tof\tyour\tprogress. Don\u2019t\tbreak\tthe\tchain.\tTry\tto\tkeep\tyour\thabit\tstreak\talive. Never\t miss\t twice.\t If\t you\t miss\t one\t day,\t try\t to\t get\t back\t on\t track\t as quickly\tas\tpossible. Just\t because\t you\t can\t measure\t something\t doesn\u2019t\t mean\t it\u2019s\t the\t most","important\tthing."]
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