Atomic Habits - Book Summary - Part3
In last week's article, we discussed the four laws of behavior change and how the first two laws can be applied to first two steps of the habit loop. This week, we will explore the remaining two laws.
- Law 1 : Make it obvious - Addresses the Cue
- Law 2 : Make it attractive - Addresses the Craving
- Law 3 : Make it easy : Addresses the Action
- Law 4 : Make it satisfying : Addresses the Reward
Law 3 : Make it easy : Addresses Action
Our minds are naturally inclined to take the path of least resistance. While forming a habit, if we make the first step simple and easy to perform, the subsequent steps often follow automatically.
The decisive moments
While cultivating new habits, there are decisive moments in the day that can make or break it. After coming home from the office, the choice to change into activewear or pajamas determines whether we’ll be hitting the gym or not. Once in pajamas, whether we head to the kitchen or crash on the sofa to watch TV decides whether we’ll have a homemade meal or order food.
While cultivating good habits, pay attention to these key moments and make it easier to perform the actions that support your goals. For example, keep your activewear and shoes ready and visible so you can quickly change into them after work. Similarly, hide the TV remote or remove the remote batteries, adding a small barrier that makes turning on the TV a bit difficult helping your mind opt for a better choice instead.
The 2-minute rule
When cultivating any habit, start with the 2-minute rule. Any significant goal can be broken down into a simple 2-minute task. For example, your goal is to do 100 pushups daily and build muscle. Your 2-minute tasks is to start changing into activewear and do couple of pushups. Similarly, meditating for 30 minutes every day can begin with laying out your yoga mat and meditating for a minute. Breaking a big task into a 2-minute version reduces resistance and makes it easier for the mind to act. Once you complete the 2-minute task, it becomes easier to build momentum and continue with that task. Imagine the 2-minutes as a fork in the road leading to highway.
Law 4 : Make it satisfying : Addresses Reward
Our minds are naturally drawn to repeat tasks that feel rewarding. While the first three laws—Make it Obvious, Make it Attractive, Make it Easy—help you initiate a habit, the fourth law, Make it Satisfying, ensures you stick with it and close the habit loop.
Imagine you and your spouse want to eat more home-cooked meals and cut back on takeout. To make this habit satisfying, try this: each time you resist the urge to order out and cook at home, deposit $100 in a jar labeled "Europe Trip Fund." This tangible reward adds immediate gratification to your effort.
Habit tracking
Tracking your habits visually provides a sense of accomplishment. For instance, after coming back from the gym, mark off the date on a calendar. Keeping the calendar accessible ensures tracking doesn’t feel like a chore and reinforces your progress.
The 2-Day rule
Life happens—you might miss a day. Don’t beat yourself up. Just follow the 2-Day Rule: never skip the habit two days in a row. There’s no need to overcompensate the next day; simply focus on getting back on track. It’s not about how many times you stumble but how quickly you recover.
That's it for this week. Happy habit-building!
