Atomic Habits - Book Summary - Part2

In last week's article, we discussed the habit loop, which consists of Cue, Craving, Action, and Reward. This week, we will explore the four laws of behavior change and how each law can be applied to one step of the habit framework to help create good habits.

• Law 1 : Make it obvious - Addresses Cue
• Law 2 : Make it attractive - Addresses Craving
• Law 3 : Make it easy : Addresses Action
• Law 4 : Make it satisfying : Addresses Reward

Law 1 : Make it obvious - Addresses Cue

Implementation Intension and Habit Stacking

To cultivate any good habit, it is crucial to make the implementation intention very clear. This means specifying the time and place for the action. For example, if you want to jog every evening for 30 minutes, your implementation intention might be:

"After I reach home from work, I will change out of my office attire into activewear in the upstairs bedroom, put on my running shoes, and step out the door."

Some days, you might feel too tired to jog for 30 minutes. Even then, if you stick to the routine of changing clothes and stepping out, you are reinforcing the habit. You might end up jogging for just 2–5 minutes that day instead, but consistency is key. Over time, this simple routine will become second nature.

Habit stacking involves pairing a new habit with an existing one. For instance, if you want to incorporate light exercise into your day, you could stack it with your lunch routine. Suppose you always close your laptop at 12:30 PM before heading to the cafeteria for lunch. You could start doing 10 pushups at your desk right after closing your laptop and before leaving for lunch. This seamless integration makes adopting the new habit much easier.

Motivation is overrated: Environment often maters more

Motivation, willpower, self-control are a short-term strategy. They don't work in long term. Instead, your environment plays a critical role in shaping your habits.
For example, if cookies and donuts are sitting on your dining table, you’re likely to grab one. Similarly, if soda is the first thing you see when you open the fridge, you’re more likely to drink it. To cultivate better habits, tweak your environment to support your goals. Replace cookies and donuts on the table with fruits, and stock your fridge with water bottles instead of soda. Store unhealthy snacks in less accessible places like the pantry. These small, simple changes can have a significant impact.

Law 2 : Make it attractive - Addresses Craving

Temptation Bundling

Often, it’s the anticipation of something enjoyable that excites us more than the activity itself.

For example:

• The anticipation and daydreaming about an upcoming vacation often feel more exciting than the actual vacation itself.
• Similarly, the anticipation of opening gifts on Christmas morning is often more enjoyable than the gifts themselves.

Using this psychology, you can implement a strategy called temptation bundling. Pair a habit you want to do with an activity you already enjoy.

For instance:

• Watch your favorite Netflix show while exercising on an elliptical machine.
• Read two pages of a book you want to finish before scrolling through Facebook in the evening.

This approach makes the habit you need to cultivate (e.g., exercising or reading) more appealing by linking it to something you already want to do.

The role of family and friends

Your social environment also plays a vital role in habit formation. If you spend time with friends who engage in small talk and show little interest in career or financial planning, it’s harder to cultivate good financial habits or ambitious goals. Instead, surround yourself with people who embody the habits you want to adopt.

While you may not always have the same flexibility with family, recognizing their influence is essential. Positive reinforcement and encouragement from family members can significantly support your efforts to build good habits.

That's a wrap this week. Happy learning!