Insights from ‘Atomic Habits’ by James Clear Flashcards
What are the Four Laws of Behavior Change according to James Clear?
The Four Laws of Behavior Change are: make it obvious, make it easy, make it attractive, and make it satisfying.
True or False: Failing to make a new behavior obvious can lead to failure in habit formation.
True
Fill in the blank: If you don’t have an _____ cue to exercise, you’re likely to forget the new habit.
obvious
Why is it important to make a new behavior easy?
If a behavior is too difficult, people tend to revert to easier routines instead of adopting the new behavior.
What happens if a behavior is not attractive or satisfying?
You are likely to avoid it or lack the motivation to do it consistently.
What is ‘habit stacking’?
Habit stacking is using an existing habit as a cue to initiate a new habit, making it easier to establish.
Give an example of habit stacking from daily hygiene routines.
Flushing the toilet is often paired with the habit of washing hands.
How can reducing a habit to a ‘two-minute starting ritual’ help build consistency?
It lowers the initial effort required to start, making the habit easier to initiate.
What does the Two-Minute Rule suggest for building new habits?
The Two-Minute Rule suggests that new habits should take less than two minutes to start.
True or False: ‘Take out my yoga mat’ can be a starting ritual for a longer yoga session.
True
Which strategy did Ronan Byrne use to make exercising more enjoyable?
He synchronized Netflix playback with his cycling speed, pausing the show if he slowed down.
Describe a method to pair a desired experience with a new habit.
Allow yourself to enjoy a favorite activity (like listening to music) only while doing the new habit.
How does synchronizing a desired experience with a challenging habit help?
It makes the challenging habit more appealing and reduces resistance.
Why is scoring or tracking habits beneficial?
Tracking habits provides visual proof of progress, which boosts motivation and satisfaction.
What does seeing many check marks on a habit tracker represent?
It represents a pattern of successful behavior, reinforcing the identity of being consistent with the habit.
