Atomic Habits: Mastering Good and Bad Habits
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ScribdTranslationsAtomic Habits: Mastering Good and Bad Habits
Translated by
ScribdTranslations1 BONUS:HABITSSCRIPT ATOMICHABITS
HOW TO CREATE A GOOD HABIT
The 1st Law Make it clear
Fill out the Habits Assessment. Note your current habits for
1.1
be aware of them.
I will [BEHAVIOR]
1.2
at [TIME] in [PLACE].
Use habit stacking: 'After [CURRENT HABIT], I'
1.3
I will [NEW HABIT].
Redesign your environment. Make the stimuli of good habits.
1.4
obvious and visible.
The 2nd Law Make it Attractive
Use the packaging of temptations. Pair an action that you want.
2.1
do what needs to be done.
Join a culture where your desired behavior is
2.2
the standard.
Create a motivation ritual. Do something you enjoy.
2.3
immediately before a difficult habit.
The 3rd Law Make it Easy
Reduce resistance. Decrease the number of steps between you and
3.1
your good habits.
Adjust the environment. Prepare your environment to facilitate actions.
3.2
futures.
Master the decisive moment. Optimize the small choices that
3.3
they produce an enormous impact.
Use the Two Minute Rule. Reduce the size of your habits.
3.4
until they can be done in two minutes or less.
Automate your habits. Invest in technology and one-time purchases.
3.5
that we shape future behaviors.
The 4th Law Make it Satisfactory
Use reinforcements. Reward yourself immediately when you finish your
4.1
habit.
Turn 'doing nothing' into something pleasant. By avoiding a bad
4.2
habit, create a way to see the benefits.
Use a habit tracker. Track the duration of habits
4.3
and 'don't break the chain'.
Never break a habit twice. When you break a habit,
4.4
make sure to get back on track immediately.
2 BONUS:SUMMARYOFHABITS ATOMICHABITS
HOW TO GET RID OF A BAD HABIT
Inversion of the
Make it Invisible
1st Law
Reduce exposure. Remove the stimuli of your bad habits.
1.5
of the environment.
Inversion of the
Make it Uninteresting
2nd Law
Restructure your mental attitude. Highlight the benefits of avoiding
2.4
your bad habits.
Inversion of the
Make it difficult
3rd Law
Increase the resistance. Increase the number of steps between you and
3.6
your bad habits.
Use a compromise device. Restrict your choices.
3.7
future ones that benefit them.
Inversion of the
Make it Unsatisfactory
4th Law
Find a responsible partner. Ask someone to
4.5
observe your behavior.
Create a habits contract. Make the costs of your habits
4.6
public and painful.