Atomic habits (James Clear)

["talents\tand\ttemperaments\tare\theritable:\thow\tproficient\twith\tlanguage\tyou\tare,\thow\treligious,\thow\tliberal\tor\tconservative.\tGeneral\tintelligence\tis\theritable,\tand\tso\tare\tthe\tfive\tmajor\tways\tin which\tpersonality\tcan\tvary\t.\t.\t.\topenness\tto\texperience,\tconscientiousness,\textroversion-introversion,\tantagonism-agreeableness,\tand\tneuroticism.\tAnd\ttraits\tthat\tare\tsurprisingly\tspecific turn\tout\tto\tbe\theritable,\ttoo,\tsuch\tas\tdependence\ton\tnicotine\tor\talcohol,\tnumber\tof\thours\tof\ttelevision\twatched,\tand\tlikelihood\tof\tdivorcing.\tThomas\tJ.\tBouchard,\t\u201cGenetic\tInfluence\ton Human\tPsychological\tTraits,\u201d\tCurrent\tDirections\tin\tPsychological\tScience\t13,\tno.\t4\t(2004),\tdoi:10.1111\/j.0963\u20137214.2004.00295.x;\tRobert\tPlomin,\tNature\tand\tNurture:\tAn\tIntroduction to\t Human\t Behavioral\t Genetics\t (Stamford,\t CT:\t Wadsworth,\t 1996);\t Robert\t Plomin,\t \u201cWhy\t We\u2019re\t Different,\u201d\t Edge,\t June\t 29,\t 2016,\t https:\/\/soundcloud.com\/edgefoundationinc\/edge2016- robert-plomin. There\u2019s\t a\t strong\t genetic\t component:\t Daniel\t Goleman,\t \u201cMajor\t Personality\t Study\t Finds\t That\t Traits\t Are\t Mostly\t Inherited,\u201d\t New\t York\t Times,\t December\t 2,\t 1986, http:\/\/www.nytimes.com\/1986\/12\/02\/science\/major-personality-study-finds-that-traits-are-mostly-inherited.html?pagewanted=all. Robert\tPlomin:\tRobert\tPlomin,\tphone\tcall\twith\tthe\tauthor,\tAugust\t9,\t2016. more\tlikely\tto\tbecome\tintroverts:\tJerome\tKagan\tet\tal.,\t\u201cReactivity\tin\tInfants:\tA\tCross-National\tComparison,\u201d\tDevelopmental\tPsychology\t30,\tno.\t3\t(1994),\tdoi:10.1037\/\/0012\u20131649.30.3.342;\tMichael V.\t Ellis\t and\t Erica\t S.\t Robbins,\t \u201cIn\t Celebration\t of\t Nature:\t A\t Dialogue\t with\t Jerome\t Kagan,\u201d\t Journal\t of\t Counseling\t and\t Development\t 68,\t no.\t 6\t (1990),\t doi:10.1002\/j.1556\u2013 6676.1990.tb01426.x;\t Brian\t R.\t Little,\t Me,\t Myself,\t and\t Us:\t The\t Science\t of\t Personality\t and\t the\t Art\t of\t Well-Being\t (New\t York:\t Public\t Affairs,\t 2016);\t Susan\t Cain,\t Quiet:\t The\t Power\t of Introverts\tin\ta\tWorld\tThat\tCan\u2019t\tStop\tTalking\t(London:\tPenguin,\t2013),\t99\u2013100. People\twho\tare\thigh\tin\tagreeableness:\tW.\tG.\tGraziano\tand\tR.\tM.\tTobin,\t\u201cThe\tCognitive\tand\tMotivational\tFoundations\tUnderlying\tAgreeableness,\u201d\tin\tM.\tD.\tRobinson,\tE.\tWatkins,\tand\tE.\tHarmon- Jones,\teds.,\tHandbook\tof\tCognition\tand\tEmotion\t(New\tYork:\tGuilford,\t2013),\t347\u2013364. They\t also\t tend\t to\t have\t higher\t natural\t oxytocin\t levels:\t Mitsuhiro\t Matsuzaki\t et\t al.,\t \u201cOxytocin:\t A\t Therapeutic\t Target\t for\t Mental\t Disorders,\u201d\t Journal\t of\t Physiological\t Sciences\t 62,\t no.\t 6\t (2012), doi:10.1007\/s12576\u2013012\u20130232\u20139;\tAngeliki\tTheodoridou\tet\tal.,\t\u201cOxytocin\tand\tSocial\tPerception:\tOxytocin\tIncreases\tPerceived\tFacial\tTrustworthiness\tand\tAttractiveness,\u201d\tHormones\tand Behavior\t 56,\t no.\t 1\t (2009),\t doi:10.1016\/j.yhbeh.2009.03.019;\t Anthony\t Lane\t et\t al.,\t \u201cOxytocin\t Increases\t Willingness\t to\t Socially\t Share\t One\u2019s\t Emotions,\u201d\t International\t Journal\t of Psychology\t 48,\t no.\t 4\t (2013),\t doi:10.1080\/00207594.2012.677540;\t Christopher\t Cardoso\t et\t al.,\t \u201cStress-Induced\t Negative\t Mood\t Moderates\t the\t Relation\t between\t Oxytocin\t Administration and\tTrust:\tEvidence\tfor\tthe\tTend-and-Befriend\tResponse\tto\tStress?\u201d\tPsychoneuroendocrinology\t38,\tno.\t11\t(2013),\tdoi:10.1016\/j.psyneuen.2013.05.006. hypersensitivity\tof\tthe\tamygdala:\tJ.\tOrmel,\tA.\tBastiaansen,\tH.\tRiese,\tE.\tH.\tBos,\tM.\tServaas,\tM.\tEllenbogen,\tJ.\tG.\tRosmalen,\tand\tA.\tAleman,\t\u201cThe\tBiological\tand\tPsychological\tBasis\tof\tNeuroticism: Current\t Status\t and\t Future\t Directions,\u201d\t Neuroscience\t and\t Biobehavioral\t Reviews\t 37,\t no.\t 1\t (2013),\t doi:10.1016\/j.neu\t biorev.2012.09.004.\t PMID\t 23068306;\t R.\t A.\t Depue\t and\t Y.\t Fu, \u201cNeurogenetic\t and\t Experiential\t Processes\t Underlying\t Major\t Personality\t Traits:\t Implications\t for\t Modelling\t Personality\t Disorders,\u201d\t International\t Review\t of\t Psychiatry\t 23,\t no.\t 3\t (2011), doi:10.3109\/09540261.2011.599315. Our\t deeply\t rooted\t preferences\t make\t certain\t behaviors\t easier:\t \u201cFor\t example,\t all\t people\t have\t brain\t systems\t that\t respond\t to\t rewards,\t but\t in\t different\t individuals\t these\t systems\t will\t respond\t with different\tdegrees\tof\tvigor\tto\ta\tparticular\treward,\tand\tthe\tsystems\u2019\taverage\tlevel\tof\tresponse\tmay\tbe\tassociated\twith\tsome\tpersonality\ttrait.\u201d\tFor\tmore,\tsee\tColin\tG.\tDeyoung,\t\u201cPersonality Neuroscience\tand\tthe\tBiology\tof\tTraits,\u201d\tSocial\tand\tPersonality\tPsychology\tCompass\t4,\tno.\t12\t(2010),\tdoi:10.1111\/j.1751\u20139004.2010.00327.x. If\tyour\tfriend\tfollows\ta\tlow-carb\tdiet:\tResearch\tconducted\tin\tmajor\trandomized\tclinical\ttrials\tshows\tno\tdifference\tin\tlow-carb\tversus\tlow-fat\tdiets\tfor\tweight\tloss.\tAs\twith\tmany\thabits,\tthere\tare\tmany ways\t to\t the\t same\t destination\t if\t you\t stick\t with\t it.\t For\t more,\t see\t Christopher\t D.\t Gardner\t et\t al.,\t \u201cEffect\t of\t Low-Fat\t vs\t Low-Carbohydrate\t Diet\t on\t 12-Month\t Weight\t Loss\t in\t Overweight Adults\tand\tthe\tAssociation\twith\tGenotype\tPattern\tor\tInsulin\tSecretion,\u201d\tJournal\tof\tthe\tAmerican\tMedical\tAssociation\t319,\tno.\t7\t(2018),\tdoi:10.1001\/jama.2018.0245. explore\/exploit\t trade-off:\t M.\t A.\t Addicott\t et\t al.,\t \u201cA\t Primer\t on\t Foraging\t and\t the\t Explore\/Exploit\t Trade-Off\t for\t Psychiatry\t Research,\u201d\t Neuropsychopharmacology\t 42,\t no.\t 10\t (2017), doi:10.1038\/npp.2017.108. Google\t famously\t asks\t employees:\t Bharat\t Mediratta\t and\t Julie\t Bick,\t \u201cThe\t Google\t Way:\t Give\t Engineers\t Room,\u201d\t New\t York\t Times,\t October\t 21,\t 2007, https:\/\/www.nytimes.com\/2007\/10\/21\/jobs\/21pre.html. \u201cFlow\tis\tthe\tmental\tstate\u201d:\tMihaly\tCsikszentmihalyi,\tFinding\tFlow:\tThe\tPsychology\tof\tEngagement\twith\tEveryday\tLife\t(New\tYork:\tBasic\tBooks,\t2008). \u201cEveryone\thas\tat\tleast\ta\tfew\tareas\u201d:\tScott\tAdams,\t\u201cCareer\tAdvice,\u201d\tDilbert\tBlog,\tJuly\t20,\t2007,\thttp:\/\/dilbertblog.typepad.com\/the_dilbert_blog\/2007\/07\/career-advice.html. CHAPTER\t19 most\tsuccessful\tcomedians:\tSteve\tMartin,\tBorn\tStanding\tUp:\tA\tComic\u2019s\tLife\t(Leicester,\tUK:\tCharnwood,\t2008). \u201c4\tyears\tas\ta\twild\tsuccess\u201d:\tSteve\tMartin,\tBorn\tStanding\tUp:\tA\tComic\u2019s\tLife\t(Leicester,\tUK:\tCharnwood,\t2008),\t1. \u201cjust\t manageable\t difficulty\u201d:\t Nicholas\t Hobbs,\t \u201cThe\t Psychologist\t as\t Administrator,\u201d\t Journal\t of\t Clinical\t Psychology\t 15,\t no.\t 3\t (1959),\t doi:10.1002\/1097\u20134679(195907)15:33.0.co;\t 2\u20134;\t Gilbert\t Brim, Ambition:\tHow\tWe\tManage\tSuccess\tand\tFailure\tThroughout\tOur\tLives\t(Lincoln,\tNE:\tIUniverse.com,\t2000);\tMihaly\tCsikszentmihalyi,\tFinding\tFlow:\tThe\tPsychology\tof\tEngagement\twith Everyday\tLife\t(New\tYork:\tBasic\tBooks,\t2008). In\tpsychology\tresearch\tthis\tis\tknown\tas\tthe\tYerkes-Dodson\tlaw:\tRobert\tYerkes\tand\tJohn\tDodson,\t\u201cThe\tRelation\tof\tStrength\tof\tStimulus\tto\tRapidity\tof\tHabit\tFormation,\u201d\tJournal\tof\tComparative Neurology\tand\tPsychology\t18\t(1908):\t459\u2013482. 4\t percent\t beyond\t your\t current\t ability:\t Steven\t Kotler,\t The\t Rise\t of\t Superman:\t Decoding\t the\t Science\t of\t Ultimate\t Human\t Performance\t (Boston:\t New\t Harvest,\t 2014).\t In\t his\t book,\t Kotler\t cites:\t \u201cChip Conley,\tAI,\tSeptember\t2013.\tThe\treal\tratio,\taccording\tto\tcalculations\tperformed\tby\t[Mihaly]\tCsikszentmihalyi,\tis\t1:96.\u201d \u201cMen\tdesire\tnovelty\tto\tsuch\tan\textent\u201d:\tNiccol\u00f2\tMachiavelli,\tPeter\tBondanella,\tand\tMark\tMusa,\tThe\tPortable\tMachiavelli\t(London:\tPenguin,\t2005). variable\t reward:\t C.\t B.\t Ferster\t and\t B.\t F.\t Skinner,\t \u201cSchedules\t of\t Reinforcement,\u201d\t 1957,\t doi:10.1037\/10627\u2013000.\t For\t more,\t see\t B.\t F.\t Skinner,\t \u201cA\t Case\t History\t in\t Scientific\t Method,\u201d\t American Psychologist\t11,\tno.\t5\t(1956):\t226,\tdoi:10.1037\/h0047662. This\t variance\t leads\t to\t the\t greatest\t spike\t of\t dopamine:\t Matching\t Law\t shows\t that\t the\t rate\t of\t the\t reward\t schedule\t impacts\t behavior:\t \u201cMatching\t Law,\u201d\t Wikipedia, https:\/\/en.wikipedia.org\/wiki\/Matching_law. CHAPTER\t20 there\tis\tusually\ta\tslight\tdecline\tin\tperformance:\tK.\tAnders\tEricsson\tand\tRobert\tPool,\tPeak:\tSecrets\tfrom\tthe\tNew\tScience\tof\tExpertise\t(Boston:\tMariner\tBooks,\t2017),\t13. \u201cThe\tpundits\twere\tsaying\u201d:\tPat\tRiley\tand\tByron\tLaursen,\t\u201cTemporary\tInsanity\tand\tOther\tManagement\tTechniques:\tThe\tLos\tAngeles\tLakers\u2019\tCoach\tTells\tAll,\u201d\tLos\tAngeles\tTimes\tMagazine,\tApril\t19, 1987,\thttp:\/\/articles.latimes.com\/1987\u201304\u201319\/magazine\/tm-1669_1_lakers. a\tsystem\tthat\the\tcalled\tthe\tCareer\tBest\tEffort\tprogram\tor\tCBE:\tMacMullan\u2019s\tbook\tclaims\tthat\tRiley\tbegan\this\tCBE\tprogram\tduring\tthe\t1984\u20131985\tNBA\tseason.\tMy\tresearch\tshows\tthat\tthe\tLakers began\ttracking\tstatistics\tof\tindividual\tplayers\tat\tthat\ttime,\tbut\tthe\tCBE\tprogram\tas\tit\tis\tdescribed\there\twas\tfirst\tused\tin\t1986\u20131987. If\tthey\tsucceeded,\tit\twould\tbe\ta\tCBE:\tLarry\tBird,\tEarvin\tJohnson,\tand\tJackie\tMacMullan,\tWhen\tthe\tGame\tWas\tOurs\t(Boston:\tHoughton\tMifflin\tHarcourt,\t2010). \u201cSustaining\t an\t effort\u201d:\t Pat\t Riley\t and\t Byron\t Laursen,\t \u201cTemporary\t Insanity\t and\t Other\t Management\t Techniques:\t The\t Los\t Angeles\t Lakers\u2019\t Coach\t Tells\t All,\u201d\t Los\t Angeles\t Times\t Magazine,\t April\t 19, 1987,\thttp:\/\/articles.latimes.com\/1987\u201304\u201319\/magazine\/tm-1669_1_lakers. Eliud\tKipchoge:\tCathal\tDennehy,\t\u201cThe\tSimple\tLife\tof\tOne\tof\tthe\tWorld\u2019s\tBest\tMarathoners,\u201d\tRunner\u2019s\tWorld,\tApril\t19,\t2016,\thttps:\/\/www.runnersworld.com\/elite-runners\/the-simple-life-of-one-of- the-worlds-best-marathoners.\t \u201cEliud\t Kip-choge:\t Full\t Training\t Log\t Leading\t Up\t to\t Marathon\t World\t Record\t Attempt,\u201d\t Sweat\t Elite,\t 2017,\t http:\/\/www.sweatelite.co\/eliud-kipchoge-full- training-log-leading-marathon-world-record-attempt\/. her\t coach\t goes\t over\t her\t notes\t and\t adds\t his\t thoughts:\t Yuri\t Suguiyama,\t \u201cTraining\t Katie\t Ledecky,\u201d\t American\t Swimming\t Coaches\t Association,\t November\t 30,\t 2016, https:\/\/swimmingcoach.org\/training-katie-ledecky-by-yuri-suguiyama-curl-burke-swim-club-2012\/. When\tcomedian\tChris\tRock\tis\tpreparing\tfresh\tmaterial:\tPeter\tSims,\t\u201cInnovate\tLike\tChris\tRock,\u201d\tHarvard\tBusiness\tReview,\tJanuary\t26,\t2009,\thttps:\/\/hbr.org\/2009\/01\/innovate-like-chris-rock. Annual\tReview:\tI\u2019d\tlike\tto\tthank\tChris\tGuillebeau,\twho\tinspired\tme\tto\tstart\tmy\town\tannual\treview\tprocess\tby\tpublicly\tsharing\this\tannual\treview\teach\tyear\tat\thttps:\/\/chrisguillebeau.com. \u201ckeep\tyour\tidentity\tsmall\u201d:\tPaul\tGraham,\t\u201cKeep\tYour\tIdentity\tSmall,\u201d\tFebruary\t2009,\thttp:\/\/www.paulgraham.com\/identity.html. CONCLUSION No\tone\tcan\tbe\trich\tunless\tone\tcoin\tcan\tmake\thim\tor\ther\tso:\tDesiderius\tErasmus\tand\tVan\tLoon\tHendrik\tWillem,\tThe\tPraise\tof\tFolly\t(New\tYork:\tBlack,\t1942),\t31.\tHat\ttip\tto\tGretchen\tRubin.\tI\tfirst read\tabout\tthis\tparable\tin\ther\tbook,\tBetter\tThan\tBefore,\tand\tthen\ttracked\tdown\tthe\torigin\tstory.\tFor\tmore,\tsee\tGretchen\tRubin,\tBetter\tThan\tBefore\t(New\tYork:\tHodder,\t2016). LITTLE\tLESSONS\tFROM\tTHE\tFOUR\tLAWS \u201cHappiness\t is\t the\t space\t between\t one\t desire\u201d:\t Caed\t (@caedbudris),\t \u201cHappiness\t is\t the\t space\t between\t desire\t being\t fulfilled\t and\t a\t new\t desire\t forming,\u201d\t Twitter,\t November\t 10,\t 2017, https:\/\/twitter.com\/caedbudris\/status\/929042389930594304. happiness\tcannot\tbe\tpursued,\tit\tmust\tensue:\tFrankl\u2019s\tfull\tquotation\tis\tas\tfollows:\t\u201cDon\u2019t\taim\tat\tsuccess.\tThe\tmore\tyou\taim\tat\tit\tand\tmake\tit\ta\ttarget,\tthe\tmore\tyou\tare\tgoing\tto\tmiss\tit.\tFor\tsuccess,\tlike happiness,\t cannot\t be\t pursued;\t it\t must\t ensue,\t and\t it\t only\t does\t so\t as\t the\t unintended\t side\t effect\t of\t one\u2019s\t personal\t dedication\t to\t a\t cause\t greater\t than\t oneself\t or\t as\t the\t by-product\t of\t one\u2019s surrender\tto\ta\tperson\tother\tthan\toneself.\u201d\tFor\tmore,\tsee\tViktor\tE.\tFrankl,\tMan\u2019s\tSearch\tfor\tMeaning:\tAn\tIntroduction\tto\tLogotherapy\t(Boston:\tBeacon\tPress,\t1962).","\u201cHe\twho\thas\ta\twhy\tto\tlive\tfor\tcan\tbear\talmost\tany\thow\u201d:\tFriedrich\tNietzsche\tand\tOscar\tLevy,\tThe\tTwilight\tof\tthe\tIdols\t(Edinburgh:\tFoulis,\t1909). The\tfeeling\tcomes\tfirst\t(System\t1):\tDaniel\tKahneman,\tThinking,\tFast\tand\tSlow\t(New\tYork:\tFarrar,\tStraus\tand\tGiroux,\t2015). appealing\tto\temotion\tis\ttypically\tmore\tpowerful\tthan\tappealing\tto\treason:\t\u201cIf\tyou\twish\tto\tpersuade,\tappeal\tto\tinterest,\trather\tthan\treason\u201d\t(Benjamin\tFranklin). Satisfaction\t=\tLiking\t\u2212\tWanting:\tThis\tis\tsimilar\tto\tDavid\tMeister\u2019s\tfifth\tlaw\tof\tservice\tbusinesses:\tSatisfaction\t=\tperception\t\u2212\texpectation. \u201cBeing\tpoor\tis\tnot\thaving\ttoo\tlittle,\tit\tis\twanting\tmore\u201d:\tLucius\tAnnaeus\tSeneca\tand\tAnna\tLydia\tMotto,\tMoral\tEpistles\t(Chico,\tCA:\tScholars\tPress,\t1985). As\tAristotle\tnoted:\tIt\tis\tdebated\twhether\tAristotle\tactually\tsaid\tthis.\tThe\tquote\thas\tbeen\tattributed\tto\thim\tfor\tcenturies,\tbut\tI\tcould\tfind\tno\tprimary\tsource\tfor\tthe\tphrase.","ABCDEFGHIJKLMNOPQRSTUVWXYZ Index The\tpage\tnumbers\tin\tthis\tindex\trefer\tto\tthe\tprinted\tversion\tof\tthis\tbook.\tThe\tlink\tprovided\twill\ttake\tyou\tto\tthe\tbeginning\tof\tthat\tprint\tpage.\tYou\tmay\tneed\tto\tscroll\tforward\tfrom\tthat\tlocation\tto\tfind\tthe corresponding\treference\ton\tyour\te-reader. accepting\tthat\tyou\thave\tparticular\tabilities,\t218\u201319 accountability,\t209\u201310 action\tvs.\tmotion,\t142\u201343 Adams,\tScott,\t23,\t225 addiction effect\tof\tenvironment\ton\treaddiction,\t92 smoking,\t125\u201326 Vietnam\tWar\theroin\tproblem,\t91\u201392 addition\tby\tsubtraction\tstrategy,\t154 \u201cthe\taggregation\tof\tmarginal\tgains,\u201d\t13\u201314 agricultural\texpansion\texample\tof\tdoing\tthat\twhich\trequires\tthe\tleast\teffort,\t149\u201351 Allen\tCarr\u2019s\tEasy\tWay\tto\tStop\tSmoking\t(Carr),\t125\u201326 amateurs\tvs.\tprofessionals,\t236 animal\tbehavior within\tan\timmediate-return\tenvironment,\t187 cat\tescape\tstudy,\t43\u201344 greylag\tgeese\tand\tsupernormal\tstimuli,\t102 herring\tgulls\tand\tsupernormal\tstimuli,\t101\u2013102 methods\tfor\tsensing\tand\tunderstanding\tthe\tworld,\t84 Art\t&\tFear\t(Bayles\tand\tOrland),\t142n Asch,\tSolomon,\t118\u201320 athletes Career\tBest\tEffort\tprogram\t(CBE),\t242\u201344 comparing\tchampions\tof\tdifferent\tsports,\t217\u201318 examples\tof\treflection\tand\treview,\t244\u201345 handling\tthe\tboredom\tof\ttraining,\t233\u201334 Los\tAngeles\tLakers\texample\tof\treflection\tand\treview,\t242\u201344 use\tof\tmotivation\trituals,\t132\u201333 atomic\thabits cumulative\teffect\tof\tstacking,\t251\u201352 defined,\t27 automaticity,\t144\u201346 automating\ta\thabit cash\tregister\texample,\t171\u201372 table\tof\tonetime\tactions\tthat\tlock\tin\tgood\thabits,\t173 Thomas\tFrank\texample\tof\tautomating\ta\thabit\tcontract,\t210 using\ttechnology,\t173\u201375 awareness Habits\tScorecard,\t64\u201366 of\tnonconscious\thabits,\t62 Pointing-and-Calling\tsubway\tsafety\tsystem,\t62\u201363 bad\thabits breaking\t(table),\t97,\t137,\t179,\t213 reducing\texposure\tto\tthe\tcues\tthat\tcause\tthem,\t94\u201395 behavior\tchange Cardinal\tRule\tof\tBehavior\tChange,\t186,\t189 four\tlaws\tof,\t53\u201355,\t186,\t252\u201353\t(see\talso\tspecific\tnumbered\tlaws) learning\tcurves,\t145\u201346 three\tlayers\tof,\t29\u201331 benefits\tof\thabits,\t46\u201347,\t239 \u201cBetter\tAll\tthe\tTime\u201d\t(article),\t154 biological\tconsiderations \u201cBig\tFive\u201d\tpersonality\ttraits,\t220\u201322 genes,\t218\u201321,\t226\u201327 boredom,\t233\u201336 Brailsford,\tDave,\t13\u201314 the\tbrain career\tchoices\tand\tbrain\tdifferences,\t143\u201344 dopamine-driven\tfeedback\tloops,\t105\u2013108 evolutionary\tsimilarity\tof,\t187 as\thabits\tare\tcreated,\t45\u201346 Hebb\u2019s\tLaw,\t143 inaccurate\tperceptions\tof\tthreats,\t189n","long-term\tpotentiation,\t143 physical\tchanges\tin\tthe\tbrain\tdue\tto\trepetition,\t143\u201344 System\t1\tvs.\tSystem\t2\tthinking,\t232n,\t261 \u201cwanting\u201d\tvs.\t\u201cliking\u201d\trewards,\t106\u2013108,\t263 breakthrough\tmoments ice\tcube\tmelting\texample,\t20\u201321 British\tCycling,\t13\u201315,\t25,\t243 Budris,\tCaed,\t260 building\ta\thabit four-step\tprocess 1.\tcue,\t47\u201348 2.\tcraving,\t48 3.\tresponse,\t48\u201349 4.\treward,\t49 problem\tphase\tand\tsolution\tphase,\t51\u201353 lessons\tfrom,\t259\u201364 business\tapplications\tof\thabit\tstrategies,\t265 Byrne,\tRonan,\t108\u2013109 cash\tregister\texample\tof\tautomating\ta\thabit,\t171\u201372 cat\tescape\tstudy,\t43\u201344 changing\tyour\tmind-set\tfrom\t\u201chave\tto\u201d\tto\t\u201cget\tto,\u201d\t130\u201331 Cho,\tMargaret,\t210 choosing\tthe\tright\topportunities combining\tyour\tskills\tto\treduce\tthe\tcompetition,\t225\u201326 explore\/exploit\ttrade-off,\t223\u201325 importance\tof,\t222\u201323 specialization,\t226 Clark,\tBrian,\t33 commitment\tdevices,\t170\u201371 compounding\teffect\tof\tsmall\tchanges airplane\troute\texample,\t17 author\u2019s\tcollege\texperiences,\t6\u20137 negative\tresults,\t19 1\tpercent\tchanges,\t15\u201316,\t17\u201318 positive\tresults,\t19 conditioning,\t132\u201333 consequences\tof\tgood\tand\tbad\thabits,\t188\u201390,\t206\u2013207 context,\t87\u201390 cravings as\tthe\tsense\tthat\tsomething\tis\tmissing,\t129 timing\tof,\t259,\t263\u201364 and\tunderlying\tmotives,\t127\u201328,\t130 cue-induced\twanting,\t93\u201394 cues automatically\tpicking\tup,\t59\u201362 making\tpredictions\tafter\tperceiving,\t128\u201329 obvious\tvisual\tcues,\t85\u201387 as\tpart\tof\tthe\tfour-step\tprocess\tof\tbuilding\ta\thabit,\t47\u201348 selecting\tcues\tfor\thabit\tstacking,\t77\u201379 culture imitation\tof\tcommunity\thabits\tand\tstandards,\t115\u201318 Nerd\tFitness\texample\tof\tsimilarity\twithin\ta\tgroup,\t117\u201318 Polgar\tfamily\tchess\texample\tof\tthe\trole\tof,\t113\u201314,\t122 curiosity,\t261 Damasio,\tAntonio,\t130 Darwin,\tCharles,\t115 decision\tjournal,\t245 decisive\tmoments,\t160\u201362 desire,\t129\u201330,\t263\u201364 Diderot,\tDenis,\t72\u201373 Diderot\tEffect,\t73 \u201cdon\u2019t\tbreak\tthe\tchain,\u201d\t196\u201397 dopamine-driven\tfeedback\tloops,\t105\u2013108 downside\tof\thabits,\t239\u201340 Dyrsmid,\tTrent,\t195 emotions,\t129\u201330,\t261\u201362,\t263\u201364 energy\tand\tlikelihood\tof\taction,\t151\u201352 environment and\tcontext,\t87\u201390 creating\tan\tenvironment\twhere\tdoing\tthe\tright\tthing\tis\tas\teasy\tas\tpossible,\t155 dedicated\tspaces\tfor\tdifferent\tactivities,\t87\u201390 delayed-return,\t187\u201390 Dutch\telectrical\tmeter\texample\tof\tobvious\tcues,\t85 effect\tof\tenvironment\ton\tan\taddiction,\t92 immediate-return,\t187\u201390 Lewin\u2019s\tEquation\tfor\thuman\tbehavior,\t83 Massachusetts\tGeneral\tHospital\tcafeteria\texample\tof\tdesign\tchange,\t81\u201382","priming\tyour\tenvironment,\t156\u201358 redesigning\tyour\tenvironment,\t86\u201387 suggestion\timpulse\tbuying,\t83 Vietnam\tWar\theroin\taddiction\tproblem\texample,\t91\u201392 exercise\tstudy\tof\timplementation\tintention,\t69\u201370 expectations,\t262\u201363,\t264 explore\/exploit\ttrade-off,\t223\u201325 Eyal,\tNir,\t170 failure,\t263 feedback\tloops in\tall\thuman\tbehavior,\t45 dopamine-driven,\t105\u2013108 formation\tof\tall\thabits\tthat\tshape\tone\u2019s\tidentity,\t40 habit,\t49\u201351 feelings,\t129\u201330,\t261\u201362,\t263\u201364 1st\tLaw\tof\tBehavior\tChange\t(Make\tIt\tObvious) Habits\tScorecard,\t64\u201366 habit\tstacking,\t74\u201379,\t110\u201311 habit\ttracking,\t197 implementation\tintention,\t69\u201372 making\tthe\tcues\tof\tbad\thabits\tinvisible,\t94\u201395 Fisher,\tRoger,\t205\u2013206 flow\tstate,\t224,\t232\u201333 Fogg,\tBJ,\t72,\t74 food\tscience \u201cbliss\tpoint\u201d\tfor\teach\tproduct,\t103 cravings\tfor\tjunk\tfood,\t102\u2013103 dynamic\tcontrast\tof\tprocessed\tfoods,\t103 orosensation,\t103 four\tlaws\tof\tbehavior\tchange,\t53\u201355,\t186,\t252\u201353.\tSee\talso\tspecific\tnumbered\tlaws four-step\tprocess\tof\tbuilding\ta\thabit 1.\tcue,\t47\u201348 2.\tcraving,\t48 3.\tresponse,\t48\u201349 4.\treward,\t49 habit\tloop,\t49\u201351 lessons\tfrom,\t259\u201364 problem\tphase\tand\tsolution\tphase,\t51\u201353 4th\tLaw\tof\tBehavior\tChange\t(Make\tIt\tSatisfying) habit\tcontract,\t207\u201310 habit\ttracking,\t198\u201399 instant\tgratification,\t188\u201393 making\tthe\tcues\tof\tbad\thabits\tunsatisfying,\t205\u2013206 Safeguard\tsoap\tin\tPakistan\texample,\t184\u201385 Frankl,\tVictor,\t260 Franklin,\tBenjamin,\t196 frequency\u2019s\teffect\ton\thabits,\t145\u201347 friction associated\twith\ta\tbehavior,\t152\u201358 garden\those\texample\tof\treducing,\t153 Japanese\tfactory\texample\tof\teliminating\twasted\ttime\tand\teffort,\t154\u201355 to\tprevent\tunwanted\tbehavior,\t157\u201358 \u201cgateway\thabit,\u201d\t163 genes,\t218\u201321,\t226\u201327 goals effect\ton\thappiness,\t26 fleeting\tnature\tof,\t25 shared\tby\twinners\tand\tlosers,\t24\u201325 short-term\teffects\tof,\t26\u201327 vs.\tsystems,\t23\u201324 the\tGoldilocks\tRule flow\tstate,\t224,\t232\u201333 the\tGoldilocks\tZone,\t232 tennis\texample,\t231 good\thabits creating\t(table),\t96,\t136,\t178,\t212 Two-Minute\tRule,\t162\u201367 Goodhart,\tCharles,\t203 Goodhart\u2019s\tLaw,\t203 Graham,\tPaul,\t247\u201348 greylag\tgeese\tand\tsupernormal\tstimuli,\t102 Guerrouj,\tHicham\tEl,\t217\u201318,\t225 Guns,\tGerms,\tand\tSteel\t(Diamond),\t149\u201351 habit\tcontract Bryan\tHarris\tweight\tloss\texample,\t208\u2013209 defined,\t208 seat\tbelt\tlaw\texample,\t207\u2013208","Thomas\tFrank\talarm\texample,\t210 habit\tline,\t145\u201347 habit\tloop,\t49\u201351 habits of\tavoidance,\t191\u201392 benefits\tof,\t46\u201347,\t239 breaking\tbad\thabits\t(table),\t97,\t137,\t179,\t213 in\tthe\tbusiness\tworld,\t265 changing\tyour\tmind-set\tabout,\t130\u201331 creating\tgood\thabits\t(table),\t96,\t136,\t178,\t212 downside\tof,\t239\u201340 effect\ton\tthe\trest\tof\tyour\tday,\t160,\t162 eliminating\tbad\thabits,\t94\u201395 as\tthe\tembodiment\tof\tidentity,\t36\u201338 formation\tof,\t44\u201346,\t145\u201347 four-step\tprocess\tof\tbuilding\ta\thabit,\t47\u201353,\t259\u201364 \u201cgateway\thabit,\u201d\t163 identity-based,\t31,\t39\u201340 imitation\tof\tothers\u2019\thabits the\tclose,\t116\u201318 the\tmany,\t118\u201321 the\tpowerful,\t121\u201322 importance\tof,\t40\u201341 outcome-based,\t31 and\tparenting,\t267 reframing\thabits\tto\thighlight\ttheir\tbenefits,\t131\u201332 short-term\tand\tlong-term\tconsequences\tof,\t188\u201390 sticking\twith,\t230\u201331 suitability\tfor\tyour\tpersonality,\t221\u201322 Two-Minute\tRule,\t162\u201367 using\timplementation\tintention\tto\tstart,\t71\u201372 Habits\tAcademy,\t8 habit\tshaping,\t165\u201367 Habits\tScorecard,\t64\u201366 habit\tstacking combining\ttemptation\tbundling\twith,\t110\u201311 explained,\t74\u201379 habit\ttracking,\t196\u2013200,\t202\u2013204 handwashing\tin\tPakistan\texample\tof\ta\tsatisfying\tbehavior\tchange,\t184\u201385 happiness as\tthe\tabsence\tof\tdesire,\t259\u201360 and\tgoals,\t26 relativity\tof,\t263 Harris,\tBryan,\t208\u2013209 Hebb,\tDonald,\t143 Hebb\u2019s\tLaw,\t143 herring\tgulls\tand\tsupernormal\tstimuli,\t101\u2013102 hope,\t264 Hreha,\tJason,\t45 Hugo,\tVictor,\t169\u201370 The\tHunchback\tof\tNotre\tDame\t(Hugo),\t169\u201370 hyperbolic\tdiscounting\t(time\tinconsistency),\t188\u201389 identity accepting\tblanket\tpersonal\tstatements\tas\tfacts,\t35 and\tbehavior\tchange,\t29\u201332,\t34\u201336 behavior\tthat\tis\tat\todds\twith\tthe\tself,\t32\u201333 habits\tas\tthe\tembodiment\tof,\t36\u201338,\t247\u201349 identity-based\thabits,\t31,\t39\u201340 letting\ta\tsingle\tbelief\tdefine\tyou,\t247\u201349 pride\tin\ta\tparticular\taspect\tof\tone\u2019s\tidentity,\t33\u201334 reinforcing\tyour\tdesired\tidentity\tby\tusing\tthe\tTwo-Minute\tRule,\t165 two-step\tprocess\tof\tchanging\tyour\tidentity,\t39\u201340 implementation\tintention,\t69\u201372 improvements,\tmaking\tsmall,\t231\u201332,\t233,\t253 instant\tgratification,\t188\u201393 Johnson,\tMagic,\t243\u201344 journaling,\t165 Jung,\tCarl,\t62 Kamb,\tSteve,\t117\u201318 Kubitz,\tAndrew,\t109 Lao\tTzu,\t249 Tao\tTe\tChing,\t249 Latimore,\tEd,\t132","Lewes,\tGeorge\tH.,\t144 long-term\tpotentiation,\t143 Los\tAngeles\tLakers\texample\tof\treflection\tand\treview,\t242\u201344 Luby,\tStephen,\t183\u201385 MacMullan,\tJackie,\t243\u201344 Martin,\tSteve,\t229\u201330,\t231 Massachusetts\tGeneral\tHospital\tcafeteria\texample\tof\tenvironment\tdesign\tchange,\t81\u201382 Massimino,\tMike,\t117 mastery,\t240\u201342 Mate,\tGabor,\t219 McKeown,\tGreg,\t165 measurements usefulness\tof,\t202\u2013204 visual,\t195\u201396 Mike\t(Turkish\ttravel\tguide\/ex-smoker),\t125\u201326 Milner,\tPeter,\t105 mind-set\tshifts from\t\u201chave\tto\u201d\tto\t\u201cget\tto,\u201d\t130\u201331 motivation\trituals,\t132\u201333 reframing\thabits\tto\thighlight\ttheir\tbenefits,\t131\u201332 motion\tvs.\taction,\t142\u201343 motivation the\tGoldilocks\tRule,\t231\u201333 maximum\tmotivation,\t232 rituals,\t132\u201333 and\ttaking\taction,\t260\u201361 Murphy,\tMorgan,\t91 negative\tcompounding,\t19 Nietzsche,\tFriedrich,\t260 nonconscious\tactivities,\t34n nonscale\tvictories,\t203\u2013204 novelty,\t234 Nuckols,\tOswald,\t156 observations,\t260 obstacles\tto\tgetting\twhat\tyou\twant,\t152 Olds,\tJames,\t105 Olwell,\tPatty,\t93 1\tpercent\tchanges Career\tBest\tEffort\tprogram\t(CBE),\t242\u201344 compounding\teffect\tof\tmaking\tchanges,\t15\u201316,\t17\u201318 Sorites\tParadox,\t251\u201352 operant\tconditioning,\t9\u201310 opportunities,\tchoosing\tthe\tright combining\tyour\tskills\tto\treduce\tthe\tcompetition,\t225\u201326 explore\/exploit\ttrade-off,\t223\u201325 importance\tof,\t222\u201323 specialization,\t226 outcomes and\tbehavior\tchange,\t29\u201331 outcome-based\thabits,\t31 pain,\t206\u2013207 Paper\tClip\tStrategy\tof\tvisual\tprogress\tmeasurements,\t195\u201396 parenting\tapplications\tof\thabit\tstrategies,\t267 Patterson,\tJohn\tHenry,\t171\u201372 Phelps,\tMichael,\t217\u201318,\t225 photography\tclass\texample\tof\tactive\tpractice,\t141\u201342,\t144 Plateau\tof\tLatent\tPotential,\t21\u201323 pleasure anticipating\tvs.\texperiencing,\t106\u2013108 image\tof,\t260 repeating\ta\tbehavior\twhen\tit\u2019s\ta\tsatisfying\tsensory\texperience,\t184\u201386,\t264 Safeguard\tsoap\texample,\t184\u201385 Plomin,\tRobert,\t220 Pointing-and-Calling\tsubway\tsafety\tsystem,\t62\u201363 positive\tcompounding,\t19 The\tPower\tof\tHabit\t(Duhigg),\t9,\t47n predictions,\tmaking after\tperceiving\tcues,\t128\u201329 the\thuman\tbrain\tas\ta\tprediction\tmachine,\t60\u201361 Premack,\tDavid,\t110 Premack\u2019s\tPrinciple,\t110 pride manicure\texample,\t33","in\ta\tparticular\taspect\tof\tone\u2019s\tidentity,\t33\u201334 priming\tyour\tenvironment\tto\tmake\tthe\tnext\taction\teasy,\t156\u201358 problem\tphase\tof\ta\thabit\tloop,\t51\u201353 process\tand\tbehavior\tchange,\t30\u201331 professionals\tvs.\tamateurs,\t236 progress,\t262 proximity\u2019s\teffect\ton\tbehavior,\t116\u201318 quitting\tsmoking,\t32,\t125\u201326 reading\tresources Atomic\tHabits\tnewsletter,\t257 business\tapplications\tof\thabit\tstrategies,\t265 parenting\tapplications\tof\thabit\tstrategies,\t267 recovering\twhen\thabits\tbreak\tdown,\t200\u2013202 reflection\tand\treview author\u2019s\tAnnual\tReview\tand\tIntegrity\tReport,\t245\u201346 benefits\tof,\t246\u201347 Career\tBest\tEffort\tprogram\t(CBE)\texample,\t242\u201344 Chris\tRock\texample,\t245 Eliud\tKipchoge\texample,\t244\u201345 flexibility\tand\tadaptation,\t247\u201349 importance\tof,\t244\u201345 Katie\tLedecky\texample,\t245 reframing\thabits\tto\thighlight\ttheir\tbenefits,\t131\u201332 reinforcement,\t191\u201393 repetition as\tactive\tpractice\tof\ta\tnew\thabit,\t144 automaticity,\t144\u201346 to\tmaster\ta\thabit,\t143 photography\tclass\texample\tof\tactive\tpractice,\t141\u201342,\t144 responding\tto\tthings\tbased\ton\temotions,\t261\u201362 rewards after\tsacrifice,\t262 immediate\tvs.\tdelayed,\t187\u201390 purpose\tof,\t49 reinforcement,\t191\u201393 training\tyourself\tto\tdelay\tgratification,\t190\u201393 variable\trewards,\t235 \u201cwanting\u201d\tvs.\t\u201cliking,\u201d\t106\u2013108,\t263 Riis,\tJacob,\t21 Riley,\tMichael,\t60 Riley,\tPat,\t242\u201344 Ritty,\tJames,\t171\u201372 Robins,\tLee,\t91\u201392 sacrifice,\t262 satisfaction as\tthe\tcompletion\tof\tthe\thabit\tloop,\t186 and\texpectations,\t262\u201363 pleasurable\tsensory\texperiences,\t184\u201386 2nd\tLaw\tof\tBehavior\tChange\t(Make\tIt\tAttractive) ABC\tThursday\tnight\tTV\tlineup\texample,\t109 desire\tfor\tapproval,\trespect,\tand\tpraise,\t121\u201322 habit\ttracking,\t198 highly\tengineered\tversions\tof\treality,\t104 making\tthe\tcues\tof\tbad\thabits\tunattractive,\t126 supernormal\tstimuli,\t102 temptation\tbundling,\t108\u201311 Seinfeld,\tJerry,\t196\u201397 self-control controlling\tthe\tenvironment\tto\tachieve,\t92\u201393 cue-induced\twanting,\t93\u201394 difficulty\tof,\t262 riding\tand\tsmoking\texample\tof\tcontrolling\tyour\tenvironment,\t93 as\ta\tshort-term\tstrategy,\t95 the\tsenses Safeguard\tsoap\texample,\t184\u201385 toothpaste\texample\tof\ta\tsatisfying\tbehavior\tchange,\t186 vision,\t84,\t85\u201387 Wrigley\tchewing\tgum\texample,\t185 showing\tup,\tmastering\tthe\tart\tof,\t163\u201364,\t201\u2013202,\t236 Skinner,\tB.\tF.,\t9\u201310,\t235n smoking,\tquitting,\t32,\t125\u201326 social\tmedia,\t174\u201375 social\tnorms Asch\u2019s\tsocial\tconformity\tline\texperiments,\t118\u201320 downside\tof\tgoing\talong\twith\tthe\tgroup,\t120\u201321 herd\tmentality,\t115 imitation\tof\tothers\u2019\thabits","the\tclose,\t116\u201318 the\tmany,\t118\u201321 the\tpowerful,\t121\u201322 solution\tphase\tof\ta\thabit\tloop,\t51\u201353 Sorites\tParadox,\t251\u201352 starting\ta\thabit,\t71\u201372 Steele,\tRobert,\t91 Stern,\tHawkins,\t83 success accepting\twhere\tyour\tstrengths\tare,\t218\u201319 importance\tof\tfeeling\tsuccessful,\t190 suffering,\t262 suggestion\timpulse\tbuying,\t83 supernormal\tstimuli,\t102 Suroweicki,\tJames,\t154 System\t1\tvs.\tSystem\t2\tthinking,\t232n,\t261 systems changes\tto\tsolve\tproblems,\t25 as\ta\tcycle\tof\tcontinuous\timprovement,\t26\u201327 vs.\tgoals,\t23\u201324 technology for\tautomating\ta\thabit,\t173\u201375 social\tmedia,\t174\u201375 temptation\tbundling,\t108\u201311 3rd\tLaw\tof\tBehavior\tChange\t(Make\tIt\tEasy) agricultural\texpansion\texample\tof\tusing\tthe\tleast\teffort,\t149\u201351 energy\trequirements\tand\tlikelihood\tof\taction,\t151\u201352 friction\tassociated\twith\ta\tbehavior,\t152\u201358 garden\those\texample\tof\treducing\tfriction,\t153 \u201cgateway\thabit,\u201d\t163 Japanese\tfactory\texample\tof\taddition\tby\tsubtraction,\t154\u201355 making\tthe\tcues\tof\tbad\thabits\tdifficult,\t169\u201370 onetime\tactions\tthat\tlead\tto\tbetter\thabits,\t172\u201374 Principle\tof\tLeast\tAction,\t151n repetition\tas\tthe\tkey\tto\thabit\tformation,\t146\u201347 Two-Minute\tRule,\t162\u201367 Twyla\tTharp\texample\tof\ta\tdaily\tritual,\t159\u201360 Thorndike,\tAnne,\t81\u201382 Thorndike,\tEdward,\t43\u201344 time\tinconsistency,\t188\u201389 Tinbergen,\tNiko,\t101\u2013102 toothpaste\texample\tof\ta\tsatisfying\tbehavior\tchange,\t186 tracking\ta\thabit automated,\t199 combining\thabit\tstacking\twith\thabit\ttracking,\t200 manual,\t199\u2013200 usefulness\tof,\t202\u2013204 trajectory\tof\tyour\tcurrent\tpath,\t18 two-step\tprocess\tof\tchanging\tyour\tidentity,\t39\u201340 Uelsmann,\tJerry,\t141\u201342 Ulysses\tpact\t(Ulysses\tcontract),\t170n underlying\tmotives\tand\tcravings,\t127\u201328,\t130 Valley\tof\tDisappointment,\t20,\t22 variable\trewards,\t235 Vietnam\tWar\theroin\taddiction\tproblem,\t91\u201392 vision impact\ton\thuman\tbehavior,\t84 obvious\tvisual\tcues,\t85\u201387 visual\tmeasurements,\t195\u201396 weight\tloss nonscale\tvictories,\t203\u2013204 using\ta\thabit\tcontract\tto\tensure,\t208\u2013209 Yerkes-Dodson\tlaw,\t232 ABCDEFGHIJKLMNOPQRSTUVWXYZ","About\tthe\tAuthor James\t Clear's\t work\t has\t appeared\t in\t the\t New\t York\t Times,\t Time,\t and Entrepreneur,\t and\t on\t CBS\t This\t Morning,\t and\t is\t taught\t in\t colleges\t around\t the world.\t His\t website,\t jamesclear.com,\t receives\t millions\t of\t visitors\t each\t month, and\thundreds\tof\tthousands\tsubscribe\tto\this\temail\tnewsletter.\tHe\tis\tthe\tcreator\tof The\t Habits\t Academy,\t the\t premier\t training\t platform\t for\t organizations\t and individuals\tthat\tare\tinterested\tin\tbuilding\tbetter\thabits\tin\tlife\tand\twork.","What\u2019s\tnext\ton your\treading\tlist? Discover\tyour\tnext great\tread! Get\tpersonalized\tbook\tpicks\tand\tup-to-date\tnews\tabout\tthis\tauthor. Sign\tup\tnow.","*\tInterested\treaders\tcan\tlearn\tmore\tat\thabitsacademy.com.","*\t As\t this\t book\t was\t going\t to\t print,\t new\t information\t about\t the\t British\t Cycling team\thas\tcome\tout.\tYou\tcan\tsee\tmy\tthoughts\tat\tatomichabits.com\/cycling.","*\tI\tgeeked\tout\tand\tactually\tcalculated\tthis.\tWashington,\tD.C.,\tis\tabout\t225\tmiles from\t New\t York\t City.\t Assuming\t you\t are\t flying\t on\t a\t 747\t or\t an\t Airbus\t A380, changing\tthe\theading\tby\t3.5\tdegrees\tas\tyou\tleave\tLos\tAngeles\tlikely\tcauses\tthe nose\tof\tthe\tairplane\tto\tshift\tbetween\t7.2\tto\t7.6\tfeet,\tor\tabout\t86\tto\t92\tinches.\tA very\tsmall\tshift\tin\tdirection\tcan\tlead\tto\ta\tvery\tmeaningful\tchange\tin\tdestination.","*\t The\t terms\t unconscious,\t nonconscious,\t and\t subconscious\t can\t all\t be\t used\t to describe\t the\t absence\t of\t awareness\t or\t thought.\t Even\t in\t academic\t circles,\t these words\t are\t often\t used\t interchangeably\t without\t much\t nitpicking\t (for\t once). Nonconscious\t is\t the\t term\t I\u2019m\t going\t to\t use\t because\t it\t is\t broad\t enough\t to encompass\t both\t the\t processes\t of\t the\t mind\t we\t could\t never\t consciously\t access and\tthe\tmoments\twhen\twe\tare\tsimply\tnot\tpaying\tattention\tto\twhat\tsurrounds\tus. Nonconscious\t is\t a\t description\t of\t anything\t you\t are\t not\t consciously\t thinking about.","*\t Certainly,\t there\t are\t some\t aspects\t of\t your\t identity\t that\t tend\t to\t remain unchanged\tover\ttime\u2014like\tidentifying\tas\tsomeone\twho\tis\ttall\tor\tshort.\tBut\teven for\tmore\tfixed\tqualities\tand\tcharacteristics,\twhether\tyou\tview\tthem\tin\ta\tpositive or\tnegative\tlight\tis\tdetermined\tby\tyour\texperiences\tthroughout\tlife.","*\tReaders\tof\tThe\tPower\tof\tHabit\tby\tCharles\tDuhigg\twill\trecognize\tthese\tterms. Duhigg\t wrote\t a\t great\t book\t and\t my\t intention\t is\t to\t pick\t up\t where\t he\t left\t off\t by integrating\tthese\tstages\tinto\tfour\tsimple\tlaws\tyou\tcan\tapply\tto\tbuild\tbetter\thabits in\tlife\tand\twork.","*\tCharles\tDuhigg\tand\tNir\tEyal\tdeserve\tspecial\trecognition\tfor\ttheir\tinfluence\ton this\t image.\t This\t representation\t of\t the\t habit\t loop\t is\t a\t combination\t of\t language that\t was\t popularized\t by\t Duhigg\u2019s\t book,\t The\t Power\t of\t Habit,\t and\t a\t design\t that was\tpopularized\tby\tEyal\u2019s\tbook,\tHooked.","*\tWhen\tI\tvisited\tJapan,\tI\tsaw\tthis\tstrategy\tsave\ta\twoman\u2019s\tlife.\tHer\tyoung\tson stepped\t onto\t the\t Shinkansen,\t one\t of\t Japan\u2019s\t famous\t bullet\t trains\t that\t travel\t at over\t two\t hundred\t miles\t per\t hour,\t just\t as\t the\t doors\t were\t closing.\t She\t was\t left outside\ton\tthe\tplatform\tand\tjammed\ther\tarm\tthrough\tthe\tdoor\tto\tgrab\thim.\tWith her\t arm\t stuck\t in\t the\t door,\t the\t train\t was\t about\t to\t take\t off,\t but\t right\t before\t it pulled\t away\t an\t employee\t performed\t a\t safety\t check\t by\t Pointing-and-Calling\t up and\t down\t the\t platform.\t In\t less\t than\t five\t seconds,\t he\t noticed\t the\t woman\t and managed\t to\t stop\t the\t train\t from\t leaving.\t The\t door\t opened,\t the\t woman\u2014now\t in tears\u2014ran\tto\ther\tson,\tand\ta\tminute\tlater\tthe\ttrain\tdeparted\tsafely.","*\t Interested\t readers\t can\t get\t a\t template\t to\t create\t their\t own\t Habits\t Scorecard\t at atomichabits.com\/scorecard.","*\tIn\taddition\tto\ther\tpayment\tfor\tthe\tlibrary,\tCatherine\tthe\tGreat\tasked\tDiderot\tto keep\t the\t books\t until\t she\t needed\t them\t and\t offered\t to\t pay\t him\t a\t yearly\t salary\t to act\tas\ther\tlibrarian.","*\tFogg\trefers\tto\tthis\tstrategy\tas\tthe\t\u201cTiny\tHabits\trecipe,\u201d\tbut\tI'll\tcall\tit\tthe\thabit stacking\tformula\tthroughout\tthe\tbook.","*\tIf\tyou\u2019re\tlooking\tfor\tmore\texamples\tand\tguidance,\tyou\tcan\tdownload\ta\tHabit Stacking\ttemplate\tat\tatomichabits.com\/habitstacking.","*\tDopamine\tis\tnot\tthe\tonly\tchemical\tthat\tinfluences\tyour\thabits.\tEvery\tbehavior involves\tmultiple\tbrain\tregions\tand\tneurochemicals,\tand\tanyone\twho\tclaims\tthat \u201chabits\tare\tall\tabout\tdopamine\u201d\tis\tskipping\tover\tmajor\tportions\tof\tthe\tprocess.\tIt is\t just\t one\t of\t the\t important\t role\t players\t in\t habit\t formation.\t However,\t I\t will single\tout\tthe\tdopamine\tcircuit\tin\tthis\tchapter\tbecause\tit\tprovides\ta\twindow\tinto the\t biological\t underpinnings\t of\t desire,\t craving,\t and\t motivation\t that\t are\t behind every\thabit.","*\tI\u2019m\tso\thappy\tI\twas\table\tto\tfit\ta\tGame\tof\tThrones\treference\tinto\tthis\tbook.","*\tThis\tis\tjust\ta\tpartial\tlist\tof\tunderlying\tmotives.\tI\toffer\ta\tmore\tcomplete\tlist\tand more\texamples\tof\thow\tto\tapply\tthem\tto\tbusiness\tat\tatomichabits.com\/business.","*\t A\t similar\t story\t is\t told\t in\t the\t book\t Art\t &\t Fear\t by\t David\t Bayles\t and\t Ted Orland.\t It\t has\t been\t adapted\t here\t with\t permission.\t See\t the\t endnotes\t for\t a\t full explanation.","*\tThis\tis\ta\tfoundational\tprinciple\tin\tphysics,\twhere\tit\tis\tknown\tas\tthe\tPrinciple of\t Least\t Action.\t It\t states\t that\t the\t path\t followed\t between\t any\t two\t points\t will always\t be\t the\t path\t requiring\t the\t least\t energy.\t This\t simple\t principle\t underpins the\tlaws\tof\tthe\tuniverse.\tFrom\tthis\tone\tidea,\tyou\tcan\tdescribe\tthe\tlaws\tof\tmotion and\trelativity.","*\t The\t phrase\t addition\t by\t subtraction\t is\t also\t used\t by\t teams\t and\t businesses\t to describe\t removing\t people\t from\t a\t group\t in\t order\t to\t make\t the\t team\t stronger overall.","*\tTo\tbe\tfair,\tthis\tstill\tsounds\tlike\tan\tamazing\tnight.","*\t I\t designed\t a\t habit\t journal\t specifically\t to\t make\t journaling\t easier.\t It\t includes\t a \u201cOne\t Line\t Per\t Day\u201d\t section\t where\t you\t simply\t write\t one\t sentence\t about\t your day.\tYou\tcan\tlearn\tmore\tat\tatomichabits.com\/journal.","*\tThe\tirony\tof\thow\tclosely\tthis\tstory\tmatches\tmy\tprocess\tof\twriting\tthis\tbook\tis not\tlost\ton\tme.\tAlthough\tmy\tpublisher\twas\tmuch\tmore\taccommodating,\tand\tmy closet\tremained\tfull,\tI\tdid\tfeel\tlike\tI\thad\tto\tplace\tmyself\ton\thouse\tarrest\tto\tfinish the\tmanuscript.","*\t This\t is\t also\t referred\t to\t as\t a\t \u201cUlysses\t pact\u201d\t or\t a\t \u201cUlysses\t contract.\u201d\t Named after\tUlysses,\tthe\thero\tof\tThe\tOdyssey,\twho\ttold\this\tsailors\tto\ttie\thim\tto\tthe\tmast of\tthe\tship\tso\tthat\the\tcould\thear\tthe\tenchanting\tsong\tof\tthe\tSirens\tbut\twouldn\u2019t be\table\tto\tsteer\tthe\tship\ttoward\tthem\tand\tcrash\ton\tthe\trocks.\tUlysses\trealized\tthe benefits\t of\t locking\t in\tyour\t future\t actions\t while\tyour\t mind\t is\tin\t the\t right\t place rather\tthan\twaiting\tto\tsee\twhere\tyour\tdesires\ttake\tyou\tin\tthe\tmoment.","*\t The\t shift\t to\t a\t delayed-return\t environment\t likely\t began\t around\t the\t advent\t of agriculture\t ten\t thousand\t years\t ago\t when\t farmers\t began\t planting\t crops\t in anticipation\tof\ta\tharvest\tmonths\tlater.\tHowever,\tit\twas\tnot\tuntil\trecent\tcenturies that\t our\t lives\t became\t filled\t with\t delayed-return\t choices:\t career\t planning, retirement\t planning,\t vacation\t planning,\t and\t everything\t else\t that\t occupies\t our calendars.","*\tTime\tinconsistency\tis\talso\treferred\tto\tas\thyperbolic\tdiscounting.","*\t This\t can\t derail\t our\t decision\t making\t as\t well.\t The\t brain\t overestimates\t the danger\t of\t anything\t that\t seems\t like\t an\t immediate\t threat\t but\t has\t almost\t no likelihood\tof\tactually\toccurring:\tyour\tplane\tcrashing\tduring\ta\tbit\tof\tturbulence,\ta burglar\t breaking\t in\t while\t you\u2019re\t home\t alone,\t a\t terrorist\t blowing\t up\t the\t bus you\u2019re\ton.\tMeanwhile,\tit\tunderestimates\twhat\tappears\tto\tbe\ta\tdistant\tthreat\tbut\tis actually\t very\t likely:\t the\t steady\t accumulation\t of\t fat\t from\t eating\t unhealthy\t food, the\t gradual\t decay\t of\t your\t muscles\t from\t sitting\t at\t a\t desk,\t the\t slow\t creep\t of clutter\twhen\tyou\tfail\tto\ttidy\tup.","*\t Interested\t readers\t can\t find\t a\t habit\t tracker\t template\t at atomichabits.com\/tracker.","*\t You\t can\t see\t the\t actual\t Habit\t Contracts\t used\t by\t Bryan\t Harris\t and\t get\t a\t blank template\tat\tatomichabits.com\/contract.","*\tIf\tyou\tare\tinterested\tin\ttaking\ta\tpersonality\ttest,\tyou\tcan\tfind\tlinks\tto\tthe\tmost reliable\ttests\there:\tatomichabits.com\/personality.","*\tIf\tit\u2019s\tHarry\tPotter\ton\trepeat,\tI\tfeel\tyou.","*\t I\t have\t a\t pet\t theory\t about\t what\t happens\t when\t we\t achieve\t a\t flow\t state.\t This isn\u2019t\tconfirmed.\tIt\u2019s\tjust\tmy\tguess.\tPsychologists\tcommonly\trefer\tto\tthe\tbrain\tas operating\tin\ttwo\tmodes:\tSystem\t1\tand\tSystem\t2.\tSystem\t1\tis\tfast\tand\tinstinctual. Generally\t speaking,\t processes\t you\t can\t perform\t very\t quickly\t (like\t habits)\t are governed\tby\tSystem\t1.\tMeanwhile,\tSystem\t2\tcontrols\tthinking\tprocesses\tthat\tare more\teffortful\tand\tslow\u2014like\tcalculating\tthe\tanswer\tto\ta\tdifficult\tmath\tproblem. With\t regard\t to\t flow,\t I\t like\t to\t imagine\t System\t 1\t and\t System\t 2\t as\t residing\t on opposite\t ends\t of\t the\t spectrum\t of\t thinking.\t The\t more\t automatic\t a\t cognitive process\tis,\tthe\tmore\tit\tslides\ttoward\tthe\tSystem\t1\tside\tof\tthe\tspectrum.\tThe\tmore effortful\ta\ttask\tis,\tthe\tmore\tit\tslides\ttoward\tSystem\t2.\tFlow,\tI\tbelieve,\tresides\ton the\trazor\u2019s\tedge\tbetween\tSystem\t1\tand\tSystem\t2.\tYou\tare\tfully\tusing\tall\tof\tyour automatic\tand\timplicit\tknowledge\trelated\tto\tthe\ttask\twhile\talso\tworking\thard\tto rise\tto\ta\tchallenge\tbeyond\tyour\tability.\tBoth\tbrain\tmodes\tare\tfully\tengaged.\tThe conscious\tand\tnonconscious\tare\tworking\tperfectly\tin\tsync.","*\t The\t discovery\t of\t variable\t rewards\t happened\t by\t accident.\t One\t day\t in\t the\t lab, the\tfamous\tHarvard\tpsychologist\tB.\tF.\tSkinner\twas\trunning\tlow\ton\tfood\tpellets during\tone\texperiment\tand\tmaking\tmore\twas\ta\ttime-consuming\tprocess\tbecause he\thad\tto\tmanually\tpress\tthe\tpellets\tin\ta\tmachine.\tThis\tsituation\tled\thim\tto\t\u201cask myself\t why\t every\t press\t of\t the\t lever\t had\t to\t be\t reinforced.\u201d\t He\t decided\t to\t only give\t treats\t to\t the\t rats\t intermittently\t and,\t to\t his\t surprise,\t varying\t the\t delivery\t of food\tdid\tnot\tdecrease\tbehavior,\tbut\tactually\tincreased\tit.","*\t I\t created\t a\t template\t for\t readers\t interested\t in\t keeping\t a\t decision\t journal.\t It\t is included\tas\tpart\tof\tthe\thabit\tjournal\tat\tatomichabits.com\/journal.","*\tYou\tcan\tsee\tmy\tprevious\tAnnual\tReviews\tat\tjamesclear.com\/annual-review.","*\tYou\tcan\tsee\tmy\tprevious\tIntegrity\tReports\tat\tjamesclear.com\/integrity.","*\tSorites\tis\tderived\tfrom\tthe\tGreek\tword\tsor\u00f3s,\twhich\tmeans\theap\tor\tpile."]