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    Habits Cheat Sheet PDF

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    sapientesgladio
    The document outlines laws for creating good habits and breaking bad habits. It provides tips grouped under each law. The first law is to make good habits obvious by filling out a habits scorecard, using implementation intentions, and habit stacking. The second law is to make good habits attractive through temptation bundling, joining supportive cultures, and motivation rituals. The third law is to make good habits easy by reducing friction, priming the environment, mastering decisive moments, using a two-minute rule, and automating habits. The fourth law is to make good habits satisfying using reinforcement, making avoiding habits enjoyable, habit tracking, and not missing the habit twice. To break bad habits, the tips invert each law to make the habits

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    Habits Cheat Sheet PDF

    Uploaded by

    sapientesgladio
    17K views2 pages
    The document outlines laws for creating good habits and breaking bad habits. It provides tips grouped under each law. The first law is to make good habits obvious by filling out a habits scorecard, using implementation intentions, and habit stacking. The second law is to make good habits attractive through temptation bundling, joining supportive cultures, and motivation rituals. The third law is to make good habits easy by reducing friction, priming the environment, mastering decisive moments, using a two-minute rule, and automating habits. The fourth law is to make good habits satisfying using reinforcement, making avoiding habits enjoyable, habit tracking, and not missing the habit twice. To break bad habits, the tips invert each law to make the habits

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    The document outlines laws for creating good habits and breaking bad habits. It provides tips grouped under each law. The first law is to make good habits obvious by filling out a habits scorecard, using implementation intentions, and habit stacking. The second law is to make good habits attractive through temptation bundling, joining supportive cultures, and motivation rituals. The third law is to make good habits easy by reducing friction, priming the environment, mastering decisive moments, using a two-minute rule, and automating habits. The fourth law is to make good habits satisfying using reinforcement, making avoiding habits enjoyable, habit tracking, and not missing the habit twice. To break bad habits, the tips invert each law to make the habits

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    17K views2 pages

    Habits Cheat Sheet PDF

    Uploaded by

    sapientesgladio
    The document outlines laws for creating good habits and breaking bad habits. It provides tips grouped under each law. The first law is to make good habits obvious by filling out a habits scorecard, using implementation intentions, and habit stacking. The second law is to make good habits attractive through temptation bundling, joining supportive cultures, and motivation rituals. The third law is to make good habits easy by reducing friction, priming the environment, mastering decisive moments, using a two-minute rule, and automating habits. The fourth law is to make good habits satisfying using reinforcement, making avoiding habits enjoyable, habit tracking, and not missing the habit twice. To break bad habits, the tips invert each law to make the habits

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    THE HABITS CHEAT SHEET ATOMIC HABITS BONUS

    HOW TO CREATE A GOOD HABIT

    The 1st Law Make It Obvious

    1.1 Fill out the Habits Scorecard. Write down your current
    habits to become aware of them.

    Use implementation intentions: “I will [BEHAVIOR] at


    1.2
    [TIME] in [LOCATION].”
    Use habit stacking: “After [CURRENT HABIT], I will
    1.3
    [NEW HABIT].”

    Design your environment. Make the cues of good habits


    1.4
    obvious and visible.

    The 2nd Law Make It Attractive

    2.1 Use temptation bundling. Pair an action you want to do


    with an action you need to do.

    Join a culture where your desired behavior is the normal


    2.2
    behavior.
    Create a motivation ritual. Do something you enjoy
    2.3
    immediately before a difficult habit.

    The 3rd Law Make It Easy

    3.1 Reduce friction. Decrease the number of steps between


    you and your good habits.

    Prime the environment. Prepare your environment to


    3.2
    make future actions easier.
    Master the decisive moment. Optimize the small choices
    3.3
    that deliver outsized impact.

    Use the Two-Minute Rule. Downscale your habits until


    3.4
    they can be done in two minutes or less.

    3.5 Automate your habits. Invest in technology and onetime


    purchases that lock in future behavior.

    The 4th Law Make It Satisfying

    4.1 Use reinforcement. Give yourself an immediate reward


    when you complete your habit.

    Make “doing nothing” enjoyable. When avoiding a bad


    4.2
    habit, design a way to see the benefits.
    Use a habit tracker. Keep track of your habit streak and
    4.3
    “don’t break the chain.”

    Never miss twice. When you forget to do a habit, make sure


    4.4
    you get back on track immediately.
    THE HABITS CHEAT SHEET ATOMIC HABITS BONUS

    HOW TO BREAK A BAD HABIT

    Inversion of
    the 1st Law Make It Invisible

    1.5 Reduce exposure. Remove the cues of your bad


    habits from your environment.
    Inversion of
    the 2nd Law Make It Unattractive

    2.4 Reframe your mindset. Highlight the benefits of


    avoiding your bad habits.
    Inversion of
    the 3rd Law Make It Difficult

    3.6 Increase friction. Increase the number of steps


    between you and your bad habits.

    Use a commitment device. Restrict your future


    3.7
    choices to the ones that benefit you.
    Inversion of
    the 4th Law Make It Unsatisfying

    4.5 Get an accountability partner. Ask someone to


    watch your behavior.

    Create a habit contract. Make the costs of your bad


    4.6
    habits public and painful.

    To learn more, visit JamesClear.com.

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