Part 1: The Fundamentals: Why Tiny Changes Make a Big Difference

Ch 1: The Surprising Power of Atomic Habits

Ch 2: How Your Habits Shape Your Identity (and Vice Versa)

Ch 3: How to Build Better Habits in 4 Simple Steps

Part 2: The 1st Law: Make It Obvious

Ch 4: The Man Who Didn’t Look Right

  • Habit scorecard

Ch 5: The Best Way to Start a New Habit

  • Implementation intentions: I will _ _ at time in location

Ch 6: Motivation is Overrated; Environment Often Matters More

  • Habit stacking. Add habits to the end of others.

Ch 7: The Secret to Self Control

  • Design your environment so you don’t need to use self control
  • cues to good habits visible and easy
  • Make bad habits invisible

    Part 3: The 2nd Law: Make It Attractive

Ch 8: How to Make a Habit Irresistible

  • Habit stacking - add a thing you want to do at the end of something you need to do

  • Ch 9: The Role of Family and Friends in Shaping your Habits

  • 3 levels of copying behavior
    1. Copy the close - family & close friends
    2. Copy the many - meeting societal norms
    3. Copy the powerful - admire and copy those with status and prestige we admire
  • Join cultures with normal behavior you want.
  • Have something else in common with crowd too

Ch 10: How to Find and Fix the Causes of Your Bad Habits

  • Cause of habits is the prediction that precedes it. The feeling that we expect to feel.
  • Craving is a feeling that something is missing.
  • Reframe hard things as an opportunity instead of something that needs to be done
  • can add breathing before positive feelings to add breathing before a hard thing to make up feel good

    Part 4: The 3rd Law: Make It Easy

Ch 11: Walk Slow, but Never Backward

  • Planning can be another form of procrastination.
  • Action and getting the reps in is always required

Ch 12: The Law of Least Effort

  • Things that are easy are easier to do often.
  • Environmental design creates situations that can make habits easier to stick to
    • Removing phone from work area to keep from doing the easiest task - checking email or social media

Ch 13: How to Stop Procrastinating by using the Two-Minute Rule

  • Some decisions are forks in the road and affect you minutes and hours after. Setting good habits up at those times is most fruitful
  • when starting a harder habit, condense it into a 2 minute habit that can be done very easily and actually stop after 2 mins to convince yourself it’s easy
  • After doing this for a while, build on it and continue to full habit over time.

Ch 14: How to Make Good Habits Inevitable and Bad Habits Impossible

  • Commitment devices
  • Automate habits as much as possible to keep you from having to make a decision

Part 4: The 4th Law: Make It Satisfying

Ch 15: The Cardinal Rule of Behavior Change

Ch 16: How to Stick with Good Habits Every Day

Ch 17: How an Accountability Partner Can Change Everything

  • Get accountability partner and make a public contract to make failing hurtful

Part 5: Advanced Tactics: How to Go from Being Merely Good to Being Truly Great

Ch 18: The Truth About Talent (When Genes Matter and When they Don’t)

  • Find what you’re good at/sets you apart and nurture that skillset.
  • If you don’t have something, put together two and it makes it harder to match you
  • Still need to put in the work even if you’re gifted in something

Ch 19: The Goldilocks Rule: How to Stay Motivated in Life and Work

  • Keep going when not excited about training etc. push ourselves to 4% pas our limit to keep novelty. But not so much to loose motivation

Ch 20: The Downside of Creating Good Habits

  • need to reflect harder when we’re getting better in our habits and training. We get too good at our habits that we donot pay attention anymore and loose progress
  • Decisions journal
  • Don’t hold identities too tightly as it can hold you down

    Part 6: Conclusion: The Secret to Results That Last

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