Atomic Habits Flashcards
4 Rules of Atomic Habits
- Make it Obvious
- Make it Attractive
- Make it Easy
- Make it Satisfying
Rule 1
Make it Obvious
The first rule is about making your habit obvious. This involves setting up clear cues to trigger your habit.
Rule 1
Practical Application
Choose a location in your home where you’ll see the book easily and be reminded to read. This could be your bedside table, your desk, or the dining table.
Rule 2
Make it Attractive
The second rule is about making the habit attractive. This increases the anticipation and makes you want to perform the habit.
Rule 2
Practical Application
Choose a book on a topic that you’re passionate about. The more interested you are in the subject, the more attractive the habit of reading becomes.
Rule 3
Make it Easy
The third rule is about making the habit easy. The easier a habit is to start, the more likely you are to stick with it.
Rule 3
Practical Application
Start with just 5 minutes of reading per day. This small commitment is easy to achieve and can be gradually increased over time.
Rule 4
Make it Satisfying
The final rule is about making the habit satisfying. If a habit is satisfying, we are more likely to repeat it in the future.
Rule 4
Practical Application
Reward yourself after completing your reading time. This could be a cup of your favorite tea, a few minutes of relaxation, or anything else that you find satisfying.
What is the principle of ‘Habit Stacking’ in Atomic Habits?
Habit stacking involves pairing a new habit with an existing one. For example, reading while drinking morning coffee.
How does ‘Environment Design’ help in forming habits?
By designing your environment to make habits easier to perform. For example, keeping a book in a place where you spend a lot of time.
What is the ‘Two-Minute Rule’ in habit formation?
Start with a habit that can be done in two minutes or less to make it easier to get started. For example, reading just one page.
How does ‘Temptation Bundling’ work in Atomic Habits?
It involves pairing an action you want to do with an action you need to do. For example, listening to a favorite playlist while reading.
What is the importance of ‘Tracking Your Habits’?
Keeping track of your habits makes you more aware of your behavior and adds a sense of satisfaction. For example, keeping a reading log.
What does ‘Make Good Habits Satisfying’ mean in Atomic Habits?
It means to add an immediate reward to the habit to reinforce it. For example, treating yourself to something you enjoy after reading.
How does a ‘Habit Contract’ work in habit formation?
A habit contract enforces the costs of breaking your habits by adding a social cost. For example, doing a chore for a friend if you miss a day of reading
What is the principle of ‘Never Miss Twice’ in Atomic Habits?
If you miss once, make it a point to get back on track as quickly as possible. Don’t let yourself miss two days in a row.
How does the ‘Diderot Effect’ influence habit formation?
Obtaining a new possession often creates a spiral of consumption that leads to additional purchases. For example, buying a nice bookmark could drive you to read more often.
What does ‘Focus on Systems, Not Goals’ mean in Atomic Habits?
Instead of setting a goal to read a certain number of books, focus on building a system where you read a little bit every day.
What does ‘Embrace the Plateau’ mean in Atomic Habits?
Progress is not always linear. There will be periods where it feels like you’re not improving. Embrace these moments and keep going.
What is the ‘Goldilocks Rule’ in habit formation?
Humans experience peak motivation when working on tasks that are right on the edge of their current abilities. Not too hard. Not too easy. Just right.
