Atomic Habits: the life-changing million-copy #1 bestseller

Habits like “read more” or “eat better” are worthy causes, but these goals do not provide instruction on how and when to act. Be specific and clear: After I close the door. After I brush my teeth. After I sit down at the table. The specificity is important. The more tightly bound your new habit is to a specific cue, the better the odds are that you

■ We tend to imitate the habits of three social groups: the close (family and friends), the many (the tribe), and the powerful (those with status and prestige). ■ One of the most effective things you can do to build better habits is to join a culture where (1) your desired behavior is the normal behavior and (2) you already have something in common

The first layer is changing your outcomes.

They tested different types of massage gels to see which one led to the fastest muscle recovery.

Ultimately, your habits matter because they help you become the type of person you wish to be. They are the channel through which you develop your deepest beliefs about yourself. Quite literally, you become your habits.

gets us to take action. The greater the anticipation, the greater the dopamine spike. ■ 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.

The 2nd Law of Behavior Change is make it attractive. ■ The more attractive an opportunity is, the more likely it is to become habit-forming. ■ Habits are a dopamine-driven feedback loop. When dopamine rises, so does our motivation to act. ■ It is the anticipation of a reward—not the fulfillment of it—that gets us to take action. The greater the an

True behavior change is identity change. You might start a habit because of motivation, but the only reason you’ll stick with one is that it becomes part of your identity.

Habits can be completed in a few seconds but continue to impact your behavior for minutes or hours afterward. ■ Many habits occur at decisive moments—choices that are like a fork in the road—and either send you in the direction of a productive day or an unproductive one. ■ The Two-Minute Rule states, “When you start a new habit, it should take less