key concepts Flashcards
What are the four stages
of habit formation?
Cue
Craving
Response
Reward
What is the
1% improvement rule?
Small improvements each day
compound into
remarkable results
over time.
What is
the ‘Plateau of Latent Potential’?
The period where progress seems slow,
but consistent effort
eventually leads to breakthroughs.
How do
identity-based habits work?
Instead of focusing on outcomes, shift your identity, e.g., ‘I am a musician’ instead of ‘I want to write a song’.
What are the Four Laws of Behavior Change?
- Make it obvious.
- Make it attractive.
- Make it easy.
- Make it satisfying.
How can you break a bad habit?
Invert the Four Laws:
1. Make it invisible.
2. Make it unattractive.
3. Make it difficult.
4. Make it unsatisfying.
What is temptation bundling?
Pair a habit you want to form
with an enjoyable activity
to increase motivation.
Why is ‘environment design’ important for habits?
Your surroundings shape your behaviors.
Make good habits easier
by structuring your environment.
What is the ‘Two-Minute Rule’?
Start a new habit by making it take less than two minutes to initiate.
What is the ‘Goldilocks Rule’?
To stay motivated, tasks should be neither too hard nor too easy—just challenging enough.
What is the role of dopamine in habit formation?
Dopamine spikes before a reward,
driving us to seek habits that provide anticipated pleasure.
What is the role of an accountability partner?
Increases commitment and follow-through by adding social reinforcement and potential consequences.
How do small habits create long-term success?
Habits compound over time, leading to exponential improvements in different areas of life.
Why should you focus on systems instead of goals?
Systems create lasting behavior change, whereas goals only provide temporary motivation.
What is the concept of ‘habit stacking’?
Attaching a new habit to an existing one to make it easier to adopt, e.g., ‘After I brush my teeth, I will floss’.
How can you use visual cues to reinforce habits?
Track habits using habit trackers, post reminders, or modify your environment to support positive behaviors.
What is the ‘cardinal rule’ of behavior change?
What is rewarded gets repeated, and what is punished is avoided.
How does ‘delayed gratification’ relate to habits?
The best habits have long-term benefits, but short-term temptations can derail progress.
What is the downside of habit automation?
Over-reliance on habits can lead to stagnation or ignoring when a habit is no longer beneficial.
