The 4 laws of atomic habits are a simple set of rules that we can use to establish new habits: 1) make it obvious, 2) make it attractive, 3) make it simple, and 4) make it satisfying. Think of these laws as a framework for designing each step for optimal habit formation. To break bad habits, it is enough to reverse the laws from positive to negative. Readers of Charles Duhigg`s The Power of Habits will recognize these terms. Duhigg has written an excellent book and my intention is to pick up where he left off by incorporating these steps into four simple laws that can be applied to build better habits in life and work. If you`ve ever wondered, “Why don`t I do what I say I`m going to do? Why don`t I lose weight, quit smoking, save for retirement, or start this side business? Why do I say something is important, but never seem to find the time to do it? The answers to these questions can be found somewhere in these four acts. The key to creating good habits and breaking bad ones is to understand these basic laws and adapt them to your specifications. Any goal is doomed to failure if it goes against the tide of human nature. The first three laws of behavior change – making it obvious, making it attractive, and making it easy – increase the chances that a behavior will be performed this time around. The fourth law of behavior change – making it satisfying – increases the likelihood that a behavior will repeat itself the next time. Here`s a simple overview of each of the four laws to get you started: The reward from the previous step can be as small as the feeling of satisfaction you get when you check off your notebook.
Visual metrics provide clear evidence of your progress – they`re obvious, engaging, and satisfying. We can reverse these laws to learn how to break a bad habit. If a clear clue is the way to start a new habit, then “hiding” a hint is a great way to eliminate existing bad habits. You probably have habits you wish you didn`t have. To break bad habits, reverse the laws from positive to negative in the following way: It would be irresponsible of me to claim that these four laws are a comprehensive framework for changing human behavior, but I think they are close. The 4 laws of atomic habits are derived from the four stages of habit formation. These phases are the keyword, desire, reaction and reward. Every habit you have is associated with these four steps. “Habit trackers and other visual forms of measurement can make your habits satisfying by providing clear evidence of your progress.” What are the 4 laws of atomic habits? How can following these laws help you develop new positive habits? Now that you see your habits, how can you change them? This is the hard part because our habits are usually wired. If it was easy to stop them, wouldn`t we have done it already? I think about the challenges people face when they quit smoking. It`s certainly not easy.
In his excellent book Atomic Habits, James Clear describes four laws of behavior change. It presents research-based evidence that supports the power of these four laws to help us change our habits. In Atomic Habits, 4 laws are derived from these steps. Think of these laws as a framework for designing each step for optimal habit formation. “Decisive moments are often the result of many previous actions that have created the potential to trigger a big change.” Is it that simple? You just decide what kind of person you want to be and then prove it with the right habit? Of course not – otherwise we would all succeed without much effort. “One of the most practical ways to eliminate a bad habit is to reduce exposure to the signal that causes it.” Reducing the effort of an action means eliminating the friction between you and the behavior. The more friction there is, the less likely you are to act. Temptation is a way to make your habits more attractive. The strategy is to combine an action you want to perform with an action you need to perform.
“The most effective way to change your habits is to focus not on what you want to accomplish, but on who you want to become.” “Play a game that promotes your strengths. If you can`t find a game you prefer, create one. You often decide what to do next based on what you just did. Since habits are automatic behaviors, you probably won`t notice all the clues that prompt you to act. Therefore, the first step in creating clues that lead to good behavior is to become aware of it. “The goal of setting goals is to win the game. The goal of building systems is to keep playing the game. True long-term thinking is aimless thinking. This is not a single performance. This is the cycle of endless refinement and continuous improvement.
“We mentally map our habits to where they happen,” says Clear. That`s why we usually associate places with specific routines – that`s why it`s so hard to work at your dining table or rest while you`re still standing in front of your desk. “It is the expectation of a reward – not its fulfillment – that drives us to action. The greater the anticipation, the greater the dopamine spike. “The Goldilocks Rule states that people experience the greatest motivation when working on tasks that are at the limit of their current abilities. “The human brain has evolved to prioritize instant rewards over delayed rewards. “Once our habits become automatic, we stop paying attention to what we`re doing. Think about how many steps you have to take to get to the gym. You need to get up from the couch, get your workout bag ready, put on your workout clothes. What if you have all this ready when you wake up? There are fewer actions – and fewer moments when you think, “Do I really want to do this or not?” Habits are the compound interest of self-improvement.
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