What is immediately punished is avoided.” Create rewards and use an accountability partner to reward success through social validation. Make it satisfying: “What is immediately rewarded is repeated.Reduce difficulty - reduce friction - with positive habits and increase friction around negative habits. Make it easy: Shape your environment and standardize rituals around the behavior you want.Joining a culture where your desired behaviors are the norm will further reinforce your habits. “Temptation bundling” pairs the action you need to do with the action you want to do. Make it irresistible: When dopamine rises, so does our desire to act.Over time, new habits will merge with these new contexts and create even more opportunities for habit development. Pair a desired habit to a time and location, and tie it to a current habit pattern. Make it obvious: Use cues already in your environment to introduce new habits.There are four steps to better habits: make it obvious (cue), make it irresistible (craving), make it easy (response), and make it satisfying (reward). Habit formation streamlines everyday approaches to expend as little time and energy as possible, freeing up space for new things.“Each action you take is a vote for the type of person you wish to 0become.” “Identity change” is a focus at the macro level on beliefs, paradigms, self-image, and bias and produces the most powerful and lasting change.The focus is on long-term systems versus simply setting goals. “Atomic habits” are powerful little building blocks that compound to produce success.Key quote: “Success is the product of daily habits - not once-in-a-lifetime transformations.”
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