Atomic Habits by James Clear

We all face challenges in  life. We all deal with setbacks but in the long run, the quality of our lives         often depends on the quality of our habits. With the same habits, you’ll end up with      the same results. But with better habits, anything is possible. Habits are the compound interest of self-improvement. The effects of your habits multiply as you repeat them.

In his book, James Clear talks about his four-step model of habits: cue, craving, response and reward. The cue triggers your brain to initiate a behavior that is linked to a reward. The second step, craving, is about wanting the reward. Cravings are the motivational force behind every habit. The response is the third step and is the actual habit you perform, which can take the form of a thought or an action. Finally, the response delivers a reward. Rewards are the end goal of every habit.        In summary,      the cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and, ultimately, becomes associated with the cue.

The four laws of behavior change that evolve out of these steps are:

1. Make it (cue) obvious

2. Make it (craving) attractive

3. Make it (response) easy

4. Make it (reward) satisfying.

Every habit is initiated by a cue, and we are more likely to notice cues that stand out. The two most common cues are time and location. With enough practice, your brain will pick up on the cues that predict certain outcomes without consciously thinking about it. Make the cues of good habits obvious in your environment.

Habits are attractive when you associate them with positive feelings and unattractive when you associate them with negative feelings. The more attractive an opportunity is, the more likely it is to become habit-forming. Temptation bundling is one way to make your habits more attractive. The strategy is to pair an action    you want to do with an action you need to do. If a behavior can get you approval, respect, and praise, you find it attractive.

The idea is to make your habits as easy as possible to start. The easiest and most effective form of developing a new habit is practice and repetition. Habit formation is the process by which a behavior becomes progressively more automatic through repetition. Create an environment where doing the right thing is as easy as possible. Start by mastering the first two minutes of the smallest version of the behavior. Gradually advance to an intermediate step and repeat the process. The less energy a habit requires, the more likely it is to occur. Habits are easier to build when they fit into the flow of your life. The ultimate way to lock in future behavior is to automate your habits.

You are more likely to repeat a behavior when the experience is satisfying. Pleasure teaches your brain that a behavior is worth remembering and repeating. However, if you’re willing to wait for the rewards, you’ll face less competition and often get a bigger payoff.            The best way to do this is to add a little bit of immediate pleasure to the habits that pay off in the long run. The vital thing in getting a habit to stick is to feel successful, even if it’s in a small way. Immediate reward and reinforcement like a bubble bath or a massage helps maintain motivation in the short term while you’re waiting for the long-term rewards to arrive. One of the most satisfying feelings is the feeling of making progress.

It doesn’t matter how successful or unsuccessful you are right now. What matters is whether your habits are putting you on the path toward success.  Even if you’re broke, but you save a little bit every month, then you’re on the           path toward financial freedom, even if you’re moving slower than you’d like. The seed of your new habit is the decision to start saving regularly. The mastery of saving and living within your means require patience and discipline. The long-term reward is financial freedom, and it’s very satisfying.

The ultimate form of intrinsic motivation is when a habit becomes part of your identity. Your habits are ultimately how you embody your identity. In other words, your identity emerges from your habits. The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become. Ultimately, your habits matter because they help you become the type of person you wish to be.

One of the most effective things you can do to build better habits is to join a culture where your desired behavior is the normal behavior. Surround yourself with people who have the habits you want to have yourself. Knowing you have your accountability partner who is watching you can also be a powerful motivator. You’ll rise and succeed together.

For mastery of habits, you need a combination of automatic habits and deliberate practice. As habits become automatic and routine, they become less interesting and less satisfying. You may get bored. That is why it is important to pick the right habit, and progress is easy and satisfying. Pick the wrong habit and life is a struggle. Habits are easier when they align with your natural abilities. Choose the habits that best suit you.

The secret to getting results that last is to never stop making improvements. Small habits don’t add up, they        compound. That’s the Power of Atomic Habits – Tiny Changes but Remarkable Results.