#+title:      Atomic Habits Book Notes
#+date:       [2024-02-15 Thu]
#+filetags:   :books:habits:
#+identifier: 20240215T160000

* Core Idea

Small habits compound. A 1% improvement every day results in being 37× better after one year.

* The Four Laws of Behavior Change

** 1. Make it Obvious (Cue)

- Use implementation intentions: "I will [behavior] at [time] in [location]"
- Habit stacking: "After [current habit], I will [new habit]"
- Design your environment to make cues visible

** 2. Make it Attractive (Craving)

- Temptation bundling: pair what you need to do with what you want to do
- Join cultures where your desired behavior is the norm

** 3. Make it Easy (Response)

- Reduce friction for good habits, increase it for bad ones
- The Two-Minute Rule: scale habits down to two minutes to start

** 4. Make it Satisfying (Reward)

- Use immediate rewards
- Habit tracking — "don't break the chain"

* Key Quote

#+begin_quote
You do not rise to the level of your goals. You fall to the level of your systems.
#+end_quote