Book Reviews

Atomic Habits by James Clear -Book Notes, Summary, and Review

34. Atomic Habits - James Clear

Get it on Amazon

Rating: 9/10

Date of reading: 16th – 22nd of October, 2018

Description: How small changes in daily actions establish habits and how those habits, over time, change your life drastically. James Clear writes a personal development blog for years and his work is remarkable. 


My notes:




“everyone’s surprise—the act of blowing my nose forced air through the fractures in my eye socket and pushed my left eye outward. My eyeball bulged out of the socket, held precariously in place by my eyelid and the optic nerve attaching my eye to my brain.” ( :9)

“But my return to baseball was not smooth. When the season rolled around, I was the sophomores on junior varsity. I had been playing since age four, and for someone who had spent so much time and effort on the sport, getting cut was humiliating. I vividly desperately searching for a song that would make me feel better.” ( :10)

“A habit is a routine or behavior that is performed regularly—and, in many cases, automatically.” ( :11)

“Six years after I had been hit in the face with a baseball bat, flown to the hospital, and placed into a coma, I was selected as the top male athlete at Denison University and named to the ESPN Academic All-America Team—an honor given to just thirty-three players across the country. By the time I graduated, I was listed in the school record books in eight different categories. That same year, I was awarded the university’s highest academic honor, the President’s Medal” ( :11)

“In November 2012, I began publishing articles at For years, I had been keeping notes about my personal experiments with habits and I was finally ready to share Within a few months, this simple writing habit led to my first one thousand email subscribers, and by the end of 2013 that number had grown to more than thirty thousand people.” ( :11)

“In 2016, my articles began to appear regularly in major publications like Time, Entrepreneur, and Forbes. Incredibly, my writing was read by over eight million people that year. Coaches in the NFL, NBA, and MLB began reading my work and sharing it with their teams.” ( :12)

“At the start of 2017, I launched the Habits Academy, which became the premier training platform for organizations and individuals interested in building better habits in life and work” ( :12)

“As I put the finishing touches on this book in 2018, is receiving millions of visitors per month and nearly five hundred thousand people subscribe to my that I’m not even sure what to think of it.” ( :12)

“first become the book.”” ( :12)

“learned about the ideas mentioned here because I had to live them. I had to rely on small habits to rebound from my injury, to get stronger in the gym, to perform at a high level on the field, to become a writer, to build a successful business, and simply to develop into a responsible adult” ( :12)

“While science supports everything I’ve written, this book is not an academic research paper; it’s an operating manual.” ( :12)

“The fields I draw on—biology, neuroscience, philosophy, psychology, and more—have been around for many years. What I offer you is a synthesis of the best ideas smart people made recently.” ( :13)

“Anything wise in these pages you should credit to the many experts who preceded me. Anything foolish, assume it is my error.” ( :13)

“Readers with a psychology background may recognize some of these terms from operant conditioning, which was first proposed as “stimulus, response, reward” by B. F. Skinner in the 1930s and has been popularized more recently as “cue, routine, reward” in The Power of Habit by Charles Duhigg.” ( :13)

“The ideas you can build a business around, build a family around, build a life around.” ( :13)

“There is no one right way to create better habits, but this book describes the best way I know—an approach that will be effective regardless of where you start or what you’re trying to change.” ( :13)


The Fundamentals
Why Tiny Changes Make a Big Difference


“Brailsford said, “The whole goes into riding a bike, and then improve it by 1 percent, you will get a significant increase when you put them all together.”” ( :15)

“Just five years after Brailsford took over, the British Cycling team dominated the road and track cycling events at the 2008 Olympic Games in Beijing, where they won an astounding 60 percent of the gold medals available. Four years later, when the Olympic Games came to London, the Brits raised the bar as they set nine Olympic records and seven world records. That same year, Bradley Wiggins became the first British cyclist to win the Tour de France. The next year, his teammate Chris Froome won the race, and he would go on to win again in 2015, 2016, and 2017, giving the British team five Tour de France victories in six years” ( :16)

“history.*” ( :16)

“1% worse every day for one year. 0.99365 = 00.03 1% better every day for one year. 1.01365 = 37.78” ( :17)

“This can be a difficult concept to appreciate in daily life. We often dismiss small changes because they don’t seem to matter very much in the moment. If you save a little language. We make a few changes, but the results never seem to come quickly and so we slide back into our previous routines” ( :17)

“destination. Making a choice that is 1 percent better or 1 percent worse seems insignificant in the moment, but over the span of moments that make up a lifetime these the product of daily habits—not once-in-a-lifetime transformations.” ( :18)

“You should be far more concerned with your current trajectory than with your current results.” ( :18)

“measure of your cleaning habits. You get what you repeat.” ( :18)

“Imagine that you have an ice cube sitting on the table in front of you. The room is cold begins to heat up. Twenty-six degrees. Twenty-seven. Twenty-eight. The ice cube is still sitting on the table in front of you. Thirty. Thirty-one. Still, nothing has happened. Then, thirty-two degrees. The ice begins to melt. A one-degree shift, seemingly no different from the temperature increases before it, has unlocked a huge change.” ( :19)

“This pattern shows up everywhere. Cancer spends 80 percent of its life undetectable, then takes over the body in months. Bamboo can barely be seen for the first five years as it builds extensive root systems underground before exploding ninety feet into the air within six weeks.” ( :19)

“it’s frustrating how ineffective changes can seem during the first days, weeks, and even” ( :19)

“months. It doesn’t feel like you are going anywhere. It’s a hallmark of any compounding process: the most powerful outcomes are delayed.” ( :20)

“persist long enough to break through this plateau —what I call the Plateau of Latent Potential.” ( :20)

“one another for millions of years, the tension slowly building all the while. Then, one day, they rub each other once again, in the same fashion they have for ages, but this time the tension is too great. An earthquake erupts. Change can take years—before it happens all at once.” ( :20)

“The San Antonio Spurs, one of the most successful teams in “When nothing seems to help, I go and look at a stonecutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that last blow that did it—but all that had gone before.”” ( :20)

“The task of breaking a bad habit is like uprooting a powerful oak within us. And the task of building a good habit is like cultivating a delicate flower one day at a time.” ( :21)

“What’s the difference between systems and goals? It’s a distinction I first learned from Scott Adams, the cartoonist behind the Dilbert comic. Goals are about the results you want to achieve. Systems are about the processes that lead to those results.” ( :22)

“If you’re a coach, your goal might be to win a championship. Your system is the way you recruit players, manage your assistant coaches, and conduct practice. If you’re an entrepreneur, your goal might be to build a million-dollar business. Your system is how you test product ideas, hire employees, and run marketing campaigns. If you’re a musician, your goal might be to play a new piece. Your system is how often you practice, how you break down and tackle difficult measures, and your method for receiving feedback from your instructor.” ( :22)

“In the words of three-time Super Bowl winner Bill Walsh, “The score takes care of itself.” The same is true for other areas of life. If you want better results, then forget about setting goals. Focus on your system instead.” ( :22)

“Goals are good for setting a direction, but systems are best for making progress.” ( :22)

“Problem #1: Winners and losers have the same goals.” ( :22)

“It wasn’t the goal of winning the Tour de France that propelled the British cyclists to the top of the sport. Presumably, they had goal had always been there. It was only when they implemented a system of continuous small improvements that they achieved a different outcome.” ( :22)

“You treated a symptom without addressing the cause.” ( :23)

“True long-term thinking is goal-less thinking.” ( :23)

“continue playing the game” ( :23)

kakva rečenic jebote – zapisati i iskoristit (note on p.23)


“You do not rise to the level of your goals. You fall to the level of your systems.” ( :24)

hehe ukradena rečenica, smao malo izmjenjena za fall to the level of your training (note on p.24)


“Few things can have a more powerful impact on your life than improving your daily habits. And yet it is likely that this time next year you’ll be doing the same thing rather than something better.” ( :25)

“Changing our habits is challenging for two reasons: (1) we try to change the wrong thing and (2) we try to change our habits in the wrong way. In this chapter, I’ll address the first point. In the chapters that follow, I’ll answer the second.” ( :25)

“FIGURE 3: There are three layers of behavior change: a change in your outcomes, a change in your processes, or a change in your identity.” ( :26)

“The first layer is changing your outcomes. This level is concerned with changing your results: losing weight, publishing a book, winning a championship. Most of the goals The second layer is changing your process. This level is concerned with changing your habits and systems: implementing a new routine at the gym, decluttering your desk for better workflow, developing a meditation practice. Most of the habits you build are associated with this level. The third and deepest layer is changing your identity. This level is concerned yourself and others. Most of the beliefs, assumptions, and biases you hold are associated with this level.” ( :26)

“Outcomes are about what you get. Processes are about what you do. Identity is about what you believe.” ( :26)

5 točka mog guidea, izuzetno vazna! (note on p.26)


“The story of Brian Clark, an entrepreneur from Boulder, Colorado, provides a good started as a nervous habit when I was young, and then morphed into an undesirable grooming ritual. One day, I resolved to stop chewing my nails until they grew out a bit. Then, Clark did something surprising.” ( :28)

“The ultimate form of intrinsic motivation is when a habit becomes part of your different to say I’m the type of person who is this.” ( :28)

“Once your pride gets involved, you’ll fight tooth and nail to maintain your habits.” ( :28)

“but the only reason you’ll stick with one is that it becomes part of your identity.” ( :28)

“The goal is not to read a book, the goal is to become a reader. The goal is not to run a marathon, the goal is to become a runner. The goal is not to learn an instrument, the goal is to become a musician.” ( :29)

“It can feel comfortable to believe what your culture believes (group identity) or to do what upholds your self-image (personal identity), even if it’s wrong” ( :29)

“This is why” ( :29)

“you can’t get too attached to one version of your identity. Progress requires unlearning” ( :30)

“Your identity emerges out of your habits. You are not born with preset beliefs. Every belief, including those about yourself, is learned and conditioned through experience.*” ( :30)

“The more you repeat a behavior, the more you reinforce the identity associated with that behavior. In fact, the word identity was originally derived from the Latin words essentitas, which means being, and identidem, which means repeatedly. Your identity is literally your “repeated beingness.”” ( :30)

“you go to church every Sunday for twenty years, you have evidence that you are religious.” ( :30)

“In this way, the process of building habits is actually the process of becoming yourself.” ( :30)

“This is one reason why meaningful change does not require radical change. Small habits can make a meaningful difference by providing evidence of a new identity.” ( :31)

“Each time you write a page, you are a writer. Each time you practice the violin, you are a musician. Each time you encourage your employees, you are a leader.” ( :31)

“Every time you choose to perform a bad any election, there are going to be votes for both sides. You don’t need a unanimous vote to win an election; you just need a majority.” ( :31)

“1. Decide the type of person you want to be. 2. Prove it to yourself with small wins.” ( :31)

“For example, “Who is the type of person who could write a book?” It’s probably someone who is consistent and reliable. Now your focus shifts from writing a book (outcome-based) to being the type of person who is consistent and reliable (identitybased). This process can lead to beliefs like: “I’m the kind of teacher who stands up for her students.” “I’m the kind of doctor who gives each patient the time and empathy they need.” “I’m the kind of manager who advocates for her employees.”” ( :32)

“I have a friend who lost over 100 pounds by asking herself, “What would a healthy person do?” All day long, she would use this question as a guide. Would a healthy person walk or take a cab? Would a healthy person order a burrito or a salad? She figured if she acted like a healthy person long enough, eventually she would become that person. She was right.” ( :32)

“feedback loops. Your habits shape your identity, and your identity shapes your habits. It’s a two-way street.” ( :32)

“and identity drive the loop rather than your results. The focus should always be on becoming that type of person, not getting a particular outcome.” ( :32)

“Habits can help you achieve all of these things, but fundamentally they are not about having something. They are about becoming someone. Ultimately, your habits matter because they help you become the type of person you wish to be” ( :33)

“3 How to Build Better Habits in 4 Simple Steps N 1898, A psychologist named Edward Thorndike conducted an experiment that would lay the foundation for our understanding of how habits form and the rules that guide our behavior.” ( :34)

“following times to perform the act. 160 seconds, 30 seconds, 90 seconds, 60, 15, 28, 20, During the first three trials, the cat escaped in an average of 1.5 minutes. During the last three trials, it escaped in an average of 6.3 seconds. With practice, each cat made the same mistakes, the cat began to cut straight to the solution.” ( :34)

“You’re exploring, exploring, exploring, and then—BAM—a reward. After you stumble upon an unexpected reward, you alter your strategy for next time. minute—that felt good. What did I do right before that? This is the feedback loop behind all human behavior: try, fail, learn, try differently. With practice, the useless movements fade away and the useful actions get reinforced. That’s a habit forming.” ( :35)

“habits make my life dull? I don’t want to pigeonhole myself into a lifestyle I don’t enjoy. Doesn’t so much routine take away the vibrancy and spontaneity of life?” Hardly. Such questions set up a false dichotomy. They make you think that you have to choose between building habits and attaining freedom. In reality, the two complement each other.” ( :36)

“of our time learning cues that predict secondary rewards like money and fame, power and status, praise and approval, love and friendship, or a sense of personal satisfaction. (Of course, these pursuits also indirectly improve our odds of survival and reproduction, which is the deeper motive behind everything we do.)” ( :37)

“Cravings are the second step, and they are the motivational force behind every habit. Without some level of motivation or desire—without craving a change—we have no reason to act.” ( :37)

“For a gambler, the sound of slot machines can be a potent trigger that sparks an intense wave of desire. For someone who rarely gambles, the jingles and chimes of the casino are just background emotions of the observer are what transform a cue into a craving.” ( :37)

“response. The response is the actual habit you perform, which can take the form of a thought or an action.” ( :37)

“Your response also depends on your ability. It sounds simple, but a habit can occur only if you are capable of doing it.” ( :37)

“If a behavior is insufficient in any of the four stages, it will not become a habit. Eliminate the cue and your habit will never start. Reduce the craving and you won’t experience enough motivation to act. Make the behavior difficult and you won’t be able to do it. And if the reward fails to satisfy your desire, then you’ll have no reason to do it again in the future. Without the first three steps, a behavior will not occur. Without all four, a behavior will not be repeated.” ( :38)

“Together, these four steps form a neurological feedback loop—cue, craving, response, reward; cue, craving, response, reward—that ultimately allows you to create automatic habits. This cycle is known as the habit loop.” ( :39)

“Most of us never give a second thought to the fact that we tie the same shoe first each morning, or unplug the toaster after each use, or always change into comfortable clothes after getting home from work.” ( :40)

“The 1st law (Cue): Make it obvious. The 2nd law (Craving): Make it attractive. The 3rd law (Response): Make it easy. The 4th law (Reward): Make it satisfying.” ( :41)

“We can invert these laws to learn how to break a bad habit. How to Break a Bad Habit Inversion of the 2nd law (Craving): Make it unattractive. Inversion of the 3rd law (Response): Make it difficult. Inversion of the 4th law (Reward): Make it unsatisfying.” ( :41)

“If you have ever wondered, “Why don’t I do what I say I’m going to do? Why don’t I lose the weight or stop smoking or save for retirement or start that side business? Why do questions can be found somewhere in these four laws.” ( :41)

“Every goal is doomed to fail if it goes against the grain of human nature.” ( :42)


The 1st Law
Make It Obvious



“surface of the skin. The result is a change in the pattern of distribution of blood in the face. After many years of working recognize this pattern on sight. She couldn’t explain what it was that she noticed in her father-in-law’s face, but she knew something was wrong.” ( :44)

“of the cue for a habit to begin.” ( :45)

“It’s also what makes them dangerous. As habits form, your actions come under the direction of your automatic and nonconscious mind. You fall into old patterns before you cover your mouth with your hand whenever you laugh, that you apologize before asking a question, or that you have a habit of finishing other people’s sentences.” ( :45)

“customers in a row who purchased with gift cards. When the next person walked up, the half—entirely on autopilot—before looking up at the stunned customer and realizing what had just happened.” ( :45)

“Our responses to these cues are so deeply encoded that it may feel like the urge to act comes from nowhere. For this reason, we must begin the process of behavior change with awareness.” ( :46)

“the psychologist Carl Jung said, “Until you make the unconscious conscious, it will direct your life and you will call it fate.”” ( :46)

“This process, known as Pointing-and-Calling, is a safety system designed to reduce mistakes. It seems silly, but it works incredibly well. Pointing-and-Calling reduces errors by up to 85 percent and cuts accidents by 30 percent. The MTA subway system in New York City adopted a modified version that is “point-only,” and “within two years of implementation, incidents of incorrectly berthed subways fell 57 percent.”” ( :46)

“her packing list. “I’ve got my keys. I’ve got my wallet. I’ve got my glasses. I’ve got my husband.”” ( :46)

“Here’s a sample of where your list might start: Wake up Turn off alarm Check my phone Go to the bathroom Weigh myself Take a shower Brush my teeth Floss my teeth Hang up towel to dry Get dressed Make a cup of tea” ( :47)

“The labels “good habit” and “bad habit” are slightly inaccurate. There are no good habits or bad habits. There are only effective habits. That is, effective at solving problems.” ( :48)

“Bad habits have net negative outcomes. Smoking a cigarette may reduce stress right now (that’s how it’s serving you), but it’s not a healthy long-term behavior.” ( :48)

“goal is to simply notice what is actually going on. Observe your thoughts and actions without judgment or internal criticism. Don’t blame yourself for your faults. Don’t praise If you eat a chocolate bar every morning, acknowledge it, almost as if you were watching someone else. Oh, how interesting that they would do such a thing. If you binge-eat, simply notice that you are eating more calories than you should. If you waste time online, notice that you are spending your life in a way that you do not want to.” ( :48)

“junk food habit but notice yourself grabbing another cookie, say out loud, “I’m about to eat this cookie, but I don’t need it. Eating it will cause me to gain weight and hurt my health.”” ( :48)

“adds weight to the action rather than letting yourself mindlessly slip into an old routine. This approach is useful even if you’re simply trying to remember a task on your to-do list. Just saying out loud, “Tomorrow, I need to go to the post office after lunch,” increases the odds that you’ll actually do it. You’re getting yourself to acknowledge the need for action —and that can make all the difference.” ( :48)

“In the first and second groups, 35 to 38 percent of people exercised at least once per week. (Interestingly, the motivational presentation given to the second group seemed to have no meaningful impact on behavior.) But 91 percent of the third group exercised at least once per week—more than double the normal rate.” ( :50)

“Exercise. I will exercise for one hour at 5 p.m. in my local gym. Marriage. I will make my partner a cup of tea at 8 a.m. in the kitchen.” ( :51)

“As the writer Jason Zweig noted, “Obviously you’re never going to just work out without conscious thought. But like a dog salivating at a bell, maybe you start to get antsy around the time of day you normally work out.”” ( :52)

“Diderot’s behavior is not uncommon. In fact, the tendency for one purchase to lead to new possession often creates a spiral of consumption that leads to additional purchases.” ( :52)

“HABIT], I will [NEW HABIT].” For example: minute. Exercise. After I take off my work shoes, I will immediately change into my workout Gratitude. After I sit down to dinner, I will say one thing I’m grateful for that happened today. Marriage. After I get into bed at night, I will give my partner a kiss. Safety. After I put on my running shoes, I will text a friend or family member where I am running and how long it will take.” ( :53)

“When I wanted to unclear. Would I do my push-ups before I ate lunch? After I ate lunch? Where would I do them? After a few inconsistent days, I changed my habit stack to: “When I close my laptop for lunch, I will do ten push-ups next to my desk.” Ambiguity gone.” ( :56)

“you’re overweight, a smoker, or an addict, you’ve been told your entire life that it is because you lack self-control—maybe even that you’re a bad person. The idea that a little bit of discipline would solve all our problems is deeply embedded in our culture.” ( :66)

“When scientists analyze people who appear to have tremendous self-control, it turns out those individuals aren’t all that different from those who are struggling. Instead, “disciplined” people are better at structuring their lives in a way that does not require heroic willpower and self-control. In other words, they spend less time in tempting situations.” ( :66)

“Here’s the punch line: You can break a habit, but you’re unlikely to forget it.” ( :67)

“If you can’t seem to get any work done, leave your phone in another room for a few hours. If you’re continually feeling like you’re not enough, stop following social media accounts that trigger jealousy and envy. If you’re wasting too much time watching television, move the TV out of the If you’re spending too much money on electronics, quit reading reviews of the latest tech gear. If you’re playing too many video games, unplug the console and put it in a closet after each use.” ( :67)


The 2nd Law
Make It Attractive


“sensations over and over—how’s that seventeenth bite of kale taste? After a few minutes, your brain loses interest and you begin to feel full. But foods that are high in dynamic contrast keep the experience novel and interesting, encouraging you to eat more.” ( :71)

“opportunity is, the more likely it is to become habit-forming.” ( :71)

“By implanting electrodes in the brains of rats, the researchers blocked the release of dopamine. To the surprise of the scientists, the rats lost all will to live. They wouldn’t eat. They wouldn’t have sex. They didn’t crave anything. Within a few days, the animals died of thirst.” ( :72)

“Their little rat faces lit up with pleasurable grins from the tasty substance. Even though dopamine was blocked, they liked the sugar just as much as before; they just didn’t want it anymore” ( :72)

“For years, scientists assumed dopamine was all about pleasure, but now we know it plays a central role in many neurological processes, including motivation, learning and memory, punishment and aversion, and voluntary movement.” ( :73)

“dopamine is released not only when you experience pleasure, but also when you anticipate it. Gambling addicts have a dopamine spike right before they place a bet, not after they win.” ( :73)

“reward is the same system that is activated when you anticipate a reward. This is one reason the anticipation of an experience can often feel better than the attainment of it. As a child, thinking about Christmas morning can be better than opening the gifts. As an adult, daydreaming about an upcoming vacation can be more enjoyable than actually being on vacation. Scientists refer to this as the difference between “wanting” and “liking.”” ( :73)

“The wanting centers in the brain are large: the brain stem, the nucleus accumbens, prefrontal cortex.” ( :74)

“Ronan Byrne, an electrical engineering student in Dublin, Ireland, enjoyed watching Netflix, but he also knew that he should exercise more often than he did. Putting his engineering skills to use, Byrne hacked his stationary bike and connected it to his laptop and television. Then he wrote a computer program that would allow Netflix to run only if he was cycling at a certain speed. If he slowed down for too long, whatever show he was watching would pause until he started pedaling again. He was, in the words of one fan, “eliminating obesity one Netflix binge at a time.”” ( :75)

“Temptation bundling works by linking an action you want to do with an action you need to do. In Byrne’s case, he bundled watching Netflix (the thing he wanted to do) with riding his stationary bike (the thing he needed to do).” ( :75)

“If you drink red wine and eat popcorn at 8 p.m. every Thursday, then eventually “8 p.m. cue, and the habit of turning on the television becomes more attractive.” ( :75)

“Temptation bundling is one way to apply a psychology theory known as Premack’s Principle. Named after the work of professor David Premack, the principle states that “more probable behaviors will reinforce less probable behaviors.” In other words, even if you don’t really want to process overdue work emails, you’ll become conditioned to do it if it means you get to do something you really want to do along the way” ( :76)

“The habit stacking + temptation bundling formula is: 1. After [CURRENT HABIT], I will [HABIT I NEED]. 2. After [HABIT I NEED], I will [HABIT I WANT].” ( :76)

“1. After I get back from my lunch break, I will call three potential clients (need). 2. After I call three potential clients, I will check ESPN (want).” ( :76)

“The hope is that eventually you’ll look forward to calling three clients or doing ten burpees because it means you get to read the latest sports news or check Facebook. Doing the thing you need to do means you get to do the thing you want to do.” ( :76)

“9 The Role of Family and Friends in Shaping Your Habits N 1965, a Hungarian man named Laszlo Polgar wrote a series of strange letters to a woman named Klara. Laszlo was a firm believer in hard work. In fact, it was all he believed in: he completely rejected the idea of innate talent. He claimed that with deliberate practice and the development of good habits, a child could become a genius in any field. His mantra was “A genius is not born, but is educated and trained.”” ( :78)

“she was defeating adults. few years later, she became a grandmaster. Judit, the youngest, was the best of all. By age five, she could beat her father. At twelve, world. At fifteen years and four months old, she became the youngest grandmaster of all” ( :78)

“time—younger than Bobby Fischer, the previous record holder. For twenty-seven years, she was the number-one-ranked female chess player in the world.” ( :79)

“In interviews, the sisters talk about their childhood as entertaining rather than grueling. They loved playing chess. They couldn’t get enough of it. Once, Laszlo reportedly found Sofia playing chess in the bathroom in the middle of the night. Encouraging her to go back to sleep, he said, “Sofia, leave the pieces alone!” To which she replied, “Daddy, they won’t leave me alone!”” ( :79)

“whatever habits are normal in your culture are among the most attractive behaviors you’ll find.” ( :79)

“history of humankind, those who learned to collaborate and improvise most effectively have prevailed.” As a result, one of the deepest human desires is to belong. And this We don’t choose our earliest habits, we imitate them.” ( :79)

“As the French philosopher Michel de Montaigne wrote, “The customs and practices of life in society sweep us along.”” ( :79)

“We imitate the habits of three groups in particular:” ( :79)

“1. The close. 2. The many. 3. The powerful.” ( :80)

“1. Imitating the Close” ( :80)

“years and found that “a person’s chances of becoming obese increased by 57 percent if he or she had a friend who became obese.”” ( :80)

“astronaut Mike Massimino was a graduate student at MIT, he took a small robotics class. Of the ten people in the class, four became astronauts. If your goal was to make it into space, then that room was about the best culture you could ask for.” ( :80)

“One of the most effective things you can do to build better habits is to join a culture where your desired behavior is the normal behavior.” ( :80)

“Join a culture where (1) your desired behavior is the normal behavior and (2) you already have something in common with the group. Steve Kamb, an entrepreneur in New York City, runs a company called Nerd Fitness, which “helps nerds, misfits, and mutants lose weight, get strong, and get healthy.” His clients include video game lovers, movie fanatics, and average Joes who want to get in shape. Many people feel out of place the first time they go to the gym or try to change their diet, but if you are already similar to the other members of the group in some way—say, your mutual love of Star Wars— change becomes more appealing because it feels like something people like you already do.” ( :81)

“Nothing sustains motivation better than belonging to the tribe. It transforms a personal quest into a shared one. Previously, you were on your own. Your identity was singular. You are a reader. You are a musician. You are an athlete. When you join a book club or a band or a cycling group, your identity becomes linked to those around you” ( :81)

“2. Imitating the Many” ( :81)

“The experiment always began the same. First, there would be some easy trials where an intentionally incorrect answer. For example, they would respond “A” to the comparison shown in Figure 10. Everyone would agree that the lines were the same even though they were clearly different.” ( :82)

“was that as the number of actors increased, so did the conformity of the subject. If it was” ( :82)

“just the subject and one actor, then there was no effect on the person’s choice. They just assumed they were in the room with a dummy. When two actors were in the room with the subject, there was still little impact. But as the number of people increased to three actors and four and all the way to eight, the subject became more likely to second-guess themselves. By the end of the experiment, nearly 75 percent of the subjects had agreed with the group answer even though it was obviously incorrect. Whenever we are unsure how to act, we look to the group to guide our behavior. We are constantly scanning our environment and wondering, “What is everyone else doing?” We check reviews on Amazon or Yelp or TripAdvisor because we want to imitate the “best” buying, eating, and travel habits. It’s usually a smart strategy. There is evidence in numbers. But there can be a downside.” ( :83)

“argument, looking smart, or finding truth. Most days, we’d rather be wrong with the crowd than be right by ourselves.” ( :83)

“When changing your habits means challenging the tribe, change is unattractive. When changing your habits means fitting in with the tribe, change is very attractive. 3. Imitating the Powerful” ( :83)

“Once we fit in, we start looking for ways to stand out.” ( :83)

“You mimic the communication style of your boss. We imitate people we envy.” ( :84)

“The Polgar sisters—the chess prodigies mentioned at the beginning of this chapter—are evidence of the powerful and lasting impact social influences can have on our behavior. The sisters practiced chess for many hours each day and continued this remarkable effort for decades. But these habits and behaviors maintained their attractiveness, in part, because they were valued by their culture. From the praise of their parents to the reasons to continue their effort.” ( :84)

“Allen Carr’s Easy Way to Stop Smoking.” ( :85)

“You think you are quitting something, but you’re not quitting anything because You think smoking is something you need to do to be social, but it’s not. You can be social without smoking at all.” ( :85)

“You think smoking is about relieving stress, but it’s not. Smoking does not relieve your nerves, it destroys them.” ( :86)

“Some of our underlying motives include:* Obtain food and water Find love and reproduce Connect and bond with others Win social acceptance and approval Achieve status and prestige” ( :86)

“A craving is just a specific manifestation of a deeper underlying motive. Your brain did At a deep level, you simply want to reduce uncertainty and relieve anxiety, to win social acceptance and approval, or to achieve status.” ( :86)

“and one feels the urge to smoke while the other is repulsed by the smell. The same cue can spark a good habit or a bad habit depending on your prediction. The cause of your habits is actually the prediction that precedes them.” ( :87)

“Feeling cold was the signal that prompted you to act. You have been sensing the cues the entire time, but it is only when you predict that you would be better off in a different state that you take action.” ( :88)

“When you binge-eat or light up or browse social media, what you really want is not a potato chip or a cigarette or a bunch of likes. What you really want is to feel different.” ( :88)

“neuroscientist Antonio Damasio explains, “It is emotion that allows you to mark things as good, bad, or indifferent.”” ( :88)

“HOW TO REPROGRAM YOUR BRAIN TO ENJOY HARD HABITS You can make hard habits more attractive if you can learn to associate them with a often talk about everything we have to do in a given day. You have to wake up early for work. You have to make another sales call for your business. You have to cook dinner for your family. Now, imagine changing just one word: You don’t “have” to. You “get” to.” ( :88)

“I once heard a story about a man who uses a wheelchair. When asked if it was difficult being confined, he responded, “I’m not confined to my wheelchair—I am liberated by it. If” ( :88)

“This shift in perspective completely transformed how he lived each day.” ( :89)

“Exercise. Many people associate exercise with being a challenging task that drains energy and wears you down. You can just as easily view it as a way to develop skills and build you up. Instead of telling yourself “I need to go run in the morning,” say “It’s time to build endurance and get fast.”” ( :89)

“Finance. Saving money is often associated with sacrifice. However, you can associate it with freedom rather than limitation if you realize one simple truth: living below your current means increases your future means. The money you save this month increases your purchasing power next month.” ( :89)

“These little mind-set shifts aren’t magic, but they can help change the feelings you If you want to take it a step further, you can create a motivation ritual. You simply practice associating your habits with something you enjoy, then you can use that cue whenever you need a bit of motivation. For instance, if you always play the same song before having sex, then you’ll begin to link the music with the act. Whenever you want to get in the mood, just press play.” ( :89)

“Ed Latimore, a boxer and writer from Pittsburgh, benefited from a similar strategy without knowing it. “Odd realization,” he wrote. “My focus and concentration goes up just by putting my headphones [on] while writing. I don’t even have to play any music.” Without realizing it, he was conditioning himself. In the beginning, he put his associated with increased focus. The craving followed naturally” ( :89)

“You can adapt this strategy for nearly any purpose. Say you want to feel happier in general. Find something that makes you truly happy—like petting your dog or taking a bubble bath—and then create a short routine that you perform every time before you do the thing you love. Maybe you take three deep breaths and smile. Three deep breaths. Smile. Pet the dog. Repeat.” ( :90)


The 3rd Law
Make It Easy


“11 Walk Slowly, but Never Backward ON THE FIRST day of class, Jerry Uelsmann, a professor at the University of Florida, divided his film photography students into two groups. Everyone on the left side of the classroom, he explained, would be in the “quantity” group. They would be graded solely on the amount of work they produced. On the final day of class, he would tally the number of photos submitted by each student. One Meanwhile, everyone on the right side of the room would be in the “quality” group. They would be graded only on the excellence of their work. They would only need to image. At the end of the term, he was surprised to find that all the best photos were produced by the quantity group” ( :93)

“In the process of creating hundreds of about perfection. In the end, they had little to show for their efforts other than unverified theories and one mediocre photo” ( :93)

“Voltaire once wrote, “The best is the enemy of the good.”” ( :93)

“outline twenty ideas for articles I want to write, that’s motion. If I actually sit down and” ( :93)

“write an article, that’s action.” ( :94)

“don’t need to map out every feature of a new habit. You just need to practice it. This is the first takeaway of the 3rd Law: you just need to get your reps in.” ( :94)

“The more you repeat an activity, the more the structure of your brain changes to become efficient at that activity. Neuroscientists call this long-term potentiation, which refers to the strengthening of connections between neurons in the brain based on recent patterns of activity.” ( :94)

“Donald Hebb in 1949, this phenomenon is commonly known as Hebb’s Law: “Neurons that fire together wire together.” ( :94)

“In 1860, the English philosopher George H. Lewes noted, “In learning to speak a new language, to play on a musical instrument, or to perform unaccustomed movements, great difficulty is felt, because the channels through which each sensation has to pass have not become established; but no sooner has frequent repetition cut a pathway, than this difficulty vanishes; the actions become so automatic that they can be performed while the mind is otherwise engaged.” Both common sense and scientific evidence agree: repetition is a form of change.” ( :95)

“It is why the students who took tons of photos improved their skills while those who merely theorized about perfect photos did not. One group engaged in active practice, the other in passive learning. One in action, the other in motion.” ( :95)

beautiful language (note on p.95)


“FIGURE 11: In the beginning (point A), a habit requires a good deal of effort and concentration to perform. After a few repetitions (point B), it gets easier, but still requires some conscious attention. With enough line—the behavior can be done more or less without thinking. A new habit has been formed.” ( :96)

“call learning curves, reveals an important truth about behavior change: habits form based on frequency, not time” ( :96)

“questions I hear is, “How long does it take to build a new habit?” But what people really should be asking is, “How many does it take to form a new habit?” That is, how many repetitions are required to make a habit automatic?” ( :97)

“N HIS AWARD-WINNING BOOK, Guns, Germs, and Steel, anthropologist and biologist Jared Diamond points out a simple fact: different continents have different shapes. At first glance, this statement seems rather obvious and unimportant, but it turns out to have a profound impact on human behavior. The primary axis of the Americas runs from north to south. That is, the landmass of generally true for Africa. Meanwhile, the landmass that makes up Europe, Asia, and the Middle East is the opposite. This massive stretch of land tends to be more east-west in spread of agriculture over the centuries.” ( :99)

“Europe and Asia. As a result, agriculture spread nearly twice as fast across Europe and Asia than it did elsewhere. The behavior of farmers—even across hundreds or thousands of years—was constrained by the amount of friction in the environment.” ( :100)

“traveling from north to south. Just winter. Snow is a poor substitute for soil.” ( :100)

“But the truth is, our real motivation is to be lazy and to do what is convenient. And despite what the latest productivity best seller will tell you, this is a smart strategy, not a dumb one.” ( :101)

“Law of Least Effort, which states that when deciding between two similar options, people will naturally gravitate toward the option that requires the least amount of work.*” ( :101)

“We are motivated to do what is easy. Every action requires a certain amount of energy.” ( :101)

“If your goal is to do a hundred push-ups per day, that’s a lot of energy! In the beginning, when you’re motivated and excited, you can muster the strength to get to the habit of doing one push-up per day requires almost no energy to get started. And the less energy a habit requires, the more likely it is to occur.” ( :101)

“outcome the habit delivers. The greater the obstacle—that is, the more difficult the habit —the more friction there is between you and your desired end state” ( :101)

“The problem is that some days overcome the challenges life naturally throws your way.” ( :101)

“easy things. The idea is to make it as easy as possible in the moment to do things that payoff in the long run.” ( :101)

“One of the most effective ways to reduce the friction associated with your habits is to practice environment design.” ( :102)

“Habits are easier to build when they fit into the flow of your life. You are more likely to go to the gym if it is comparison, if the gym is off the path of your normal commute—even by just a few blocks —now you’re going “out of your way” to get there.” ( :102)

“I like to refer to this strategy as addition by subtraction.*” ( :102)

“energy, we can achieve more with less effort. and lightening the cognitive load our environment places on us.)” ( :102)

“When the first voice-activated speakers were released—products like Google Home, Amazon Echo, and Apple HomePod—I asked a friend what he liked about the product he had purchased. He said it was just easier to say “Play some country music” than to pull out his phone, open the music app, and pick a playlist. Of course, just a few years earlier, having unlimited access to music in your pocket was a remarkably frictionless behavior compared to driving to the store and buying a CD. Business is a never-ending quest to deliver the same result in an easier fashion.” ( :103)

“the room.” For instance, when he finishes watching television, he places the remote back on the TV stand, arranges the pillows on the couch, and folds the blanket. When he leaves his car, he throws any trash away. Whenever he takes a shower, he wipes down the toilet while the shower is warming up. (As he notes, the “perfect time to clean the toilet is right not simply to clean up after the last action, but to prepare for the next action. this every day in every room, stuff always stays in good shape. . . . People think I work hard but I’m actually really lazy. I’m just proactively lazy. It gives you so much time back.”” ( :103)

“There are many ways to prime your environment so it’s ready for immediate use. If you want to cook a healthy breakfast, place the skillet on the stove, set the cooking spray on the counter, and lay out any plates and utensils you’ll need the night before. When you wake up, making breakfast will be easy. Want to draw more? Put your pencils, pens, notebooks, and drawing tools on top of your desk, within easy reach. Want to exercise? Set out your workout clothes, shoes, gym bag, and water bottle ahead of time. Want to improve your diet? Chop up a ton of fruits and vegetables on weekends and during the week.” ( :104)

“batteries out of the remote after each use, so it takes an extra ten seconds to turn it back on. And if you’re really hard-core, move the television out of the living room and into a closet after each use. You can be sure you’ll only take it out when you really want to watch something. The greater the friction, the less likely the habit.” ( :104)

“”The ritual is not the stretching and weight training I put my body through each morning at the gym; the ritual is the cab. The moment I tell the driver where to go I have completed the ritual.” ( :106)

“out of habit. This is already a substantial percentage, but the true influence of your habits is even greater than these numbers suggest.” ( :106)

“Each evening, there is a tiny moment—usually around 5:15 p.m.—that shapes the rest” ( :107)

“FIGURE 14: The difference between a good day and a bad day is often a few productive and healthy throughout the day and can ultimately lead to very different outcomes.” ( :108)

“choices stack up, each one setting the trajectory for how you spend the next chunk of time. Habits are the entry point, not the end point. They are the cab, not the gym.” ( :109)

“The most effective way I know to counteract this tendency is to use the Two-Minute Rule, which states, “When you start a new habit, it should take less than two minutes to do.”” ( :109)

“”Read before bed each night” becomes “Read one page.” “Do thirty minutes of yoga” becomes “Take out my yoga mat.” “Study for class” becomes “Open my notes.” “Fold the laundry” becomes “Fold one pair of socks.” “Run three miles” becomes “Tie my running shoes.”” ( :109)

“You can usually figure out the gateway habits that will lead to your desired outcome by mapping out your goals on a scale from “very easy” to “very hard.” For instance, running a marathon is very hard. Running a 5K is hard. Walking ten thousand steps is moderately Your goal might be to run a marathon, but your gateway habit is to put on your running shoes. That’s how you follow the Two-Minute Rule.” ( :109)

“Put on your running shoes Walk ten minutes Walk ten thousand steps Run a 5K Run a marathon Open your notes Study for ten minutes Study for three hours Get straight A’s Earn a PhD” ( :109)

“The Two-Minute Rule can seem like a trick to some people. You know that the real goal is to do more than just two minutes, so it may feel like you’re trying to fool yourself. you know it’s a mental trick, why would you fall for it? If the Two-Minute Rule feels forced, try this: do it for two minutes and then stop. Go two minutes. Study Arabic, but you must stop after two minutes. It’s not a strategy for starting, it’s the whole thing. Your habit can only last one hundred and twenty seconds.” ( :110)

“used this strategy to lose over one hundred pounds. In the beginning, he went to the gym each day, but he told himself he wasn’t allowed to stay for more than five minutes. He would go to the gym, exercise for five minutes, and leave as always coming here anyway. I might as well start staying a little longer.” A few years later, the weight was gone” ( :110)

“Greg McKeown, a leadership consultant from the United Kingdom, built a daily journaling habit by specifically writing less than he felt like. He always stopped journaling before it seemed like a hassle. Ernest Hemingway believed in similar advice for any kind of writing. “The best way is to always stop when you are going good,” he said.” ( :110)

“At some point, once you’ve established the habit and you’re showing up each day, you can combine the Two-Minute Rule with a technique we call habit shaping to scale your habit back up toward your ultimate goal. Start by mastering the first two minutes of the smallest version of the behavior. Then, advance to an intermediate step and repeat the process—focusing on just the first two minutes and mastering that stage before moving on to the next level. Eventually, you’ll end up with the habit you had originally hoped to build while still keeping your focus where it should be: on the first two minutes of the behavior.” ( :111)


“Nearly any larger life goal can be transformed into a two-minute behavior. I want to live a healthy and long life > I need to stay in shape > I need to exercise > I need to partner > I should do something each day to make my partner’s life easier > I should meal plan for next week. Rule. It’s a simple way to make your habits easy.” ( :111)

“Frustrated, Hugo’s publisher responded by setting a deadline less than six months away. The book had to be finished by February 1831.” ( :113)

“clothes and asked an assistant to lock them away in a large chest. He was left with nothing to wear except a large shawl. Lacking any suitable clothing to go outdoors, he remained in his study and wrote furiously during the fall and winter of 1830. The Hunchback of Notre Dame was published two weeks early on January 14, 1831” ( :113)

“you find yourself continually struggling to follow through on your plans, then you can take a page from Victor Hugo and make your bad habits more difficult by creating what psychologists call a commitment device.” ( :113)

“When Victor Hugo shut his clothes away so he could focus on writing, he was creating a commitment device” ( :113)

“As another example, my friend and fellow habits expert Nir Eyal purchased an outlet timer, which is an adapter that he plugged in between his internet router and the power outlet. At 10 p.m. each night, the outlet timer cuts off the power to the router. When the internet goes off, everyone knows it is time to go to bed.” ( :114)

“Whenever I’m looking to cut calories, for example, I will ask the waiter to split my meal and box half of it to go before the meal is served. If I waited until the meal came out and told myself “I’ll just eat half,” it would never work.” ( :114)

“If you’re excited about the business you want to start, email an entrepreneur you respect and set up a consulting call. When the time comes to act, the only way to bail is to cancel the meeting, which requires effort and may cost money.” ( :114)

“As Patterson mulled over his predicament, he came across an advertisement for a new Ritty, it was the first cash register. The machine automatically locked the cash and Employee theft at his store vanished overnight. In the next six months, Patterson’s business went from losing money to making $5,000 in profit—the equivalent of more than $100,000 today.” ( :114)

“The brilliance of the cash register was that it automated ethical behavior by making stealing practically impossible. Rather than trying to change the employees, it made the preferred behavior automatic.” ( :115)


“Unsubscribe from emails. Delete games and social media apps on your phone.” ( :115)

“Cooking: Meal-delivery services can do your grocery shopping. Productivity: Social media browsing can be cut off with a website blocker.” ( :116)

“As mathematician and number of operations we can perform without thinking about them.”” ( :116)

“Instead of pressing a button to advance to the next episode, Netflix or YouTube will autoplay it for you. All you have to do is keep your eyes open.” ( :116)

“consequence. (I’m not the only one. The average person spends over two hours per day on social media. What could you do with an extra six hundred hours per year?)” ( :116)

“During the year I was writing this book, I experimented with a new time management strategy. Every Monday, my assistant would reset the passwords on all my social media accounts, which logged me out on each device. All week I worked without distraction. On Friday, she would send me the new passwords. I had the entire weekend to enjoy what social media had to offer until Monday morning when she would do it again. (If you don’t have an assistant, team up with a friend or family member and reset each other’s passwords each week.)” ( :117)


The 4th Law
Make It Satisfying


“And yet, despite this knowledge, many residents were washing their hands in a haphazard fashion. Some people would just run their hands under the water quickly. preparing food. Everyone said handwashing was important, but few people made a habit out of it. The problem wasn’t knowledge. The problem was consistency.” ( :120)

“”I see the goal of handwashing promotion not as behavior change but as habit adoption,” Luby said. “It is a lot easier for people to adopt a product that provides a strong positive sensory signal, for example the mint taste of toothpaste, than it is to adopt a habit that does not provide pleasurable sensory feedback, like flossing one’s teeth. The marketing team at Procter & Gamble talked about trying to create a positive handwashing experience.”” ( :121)

“It was a powerful example of the fourth and final Law of Behavior Change: make it satisfying.” ( :121)

“Take the story of chewing gum. Chewing gum had been sold commercially throughout Early versions were made from relatively bland resins—chewy, but not tasty. Wrigley revolutionized the industry by adding flavors like Spearmint and Juicy Fruit, which made the product flavorful and fun to use. Then they went a step further and began pushing chewing gum as a pathway to a clean mouth. Advertisements told readers to “Refresh Your Taste.”” ( :121)

“Toothpaste had a similar trajectory. Manufacturers enjoyed great success when they added flavors like spearmint, peppermint, and cinnamon to their products. These flavors and make the experience of brushing your teeth more pleasurable. My wife actually” ( :121)

“stopped using Sensodyne because she didn’t like the aftertaste. She switched to a brand with a stronger mint flavor, which proved to be more satisfying.” ( :122)

“Cardinal Rule of Behavior Change: What is rewarded is repeated. What is punished is avoided.” ( :122)

“it satisfying—increases the odds that a behavior will be repeated next time. It completes the habit loop.” ( :122)

“a predominantly delayed-return environment” ( :122)

“Behavioral economists refer to this tendency as time inconsistency. That is, the way your brain evaluates rewards is inconsistent across time.*” ( :123)

“Smoking might kill you in ten years, but it reduces stress and eases your nicotine cravings now.” ( :123)

“Frédéric Bastiat explained the problem clearly when he wrote, “It almost always happens that when the immediate consequence is favorable, the later consequences are disastrous, and vice versa. . . . Often, the sweeter the first fruit of a habit, the more bitter are its later fruits.”” ( :123)

“Cardinal Rule of Behavior Change: What is immediately” ( :123)

“rewarded is repeated. What is immediately punished is avoided.” ( :124)

“If you’re willing to wait for the rewards, you’ll face less competition and often get a bigger payoff. As the saying goes, the last mile is always the least crowded.” ( :124)

“The best way to do this is to add a little bit of immediate pleasure to the habits that pay off in the long-run and a little bit of immediate pain to ones that don’t.” ( :124)

“In a perfect world, the reward for a good habit is the habit itself. In the real world, good habits tend to feel worthwhile only after they have provided you with something. Early on, it’s all sacrifice. You’ve gone to the gym a few times, but you’re not stronger or fitter or faster—at least, not in any noticeable sense. It’s only months later, once you shed a few sake. In the beginning, you need a reason to stay on track. This is why immediate rewards are essential. They keep you excited while the delayed rewards accumulate in the background.” ( :124)

“One solution is to turn the situation on its head. You want to make avoidance visible. Open a savings account and label it for something you want—maybe “Leather Jacket.” Whenever you pass on a purchase, put the same amount of money in the account. Skip your morning latte? Transfer $5. Pass on another month of Netflix? Move $10 over. It’s like creating a loyalty program for yourself. The immediate reward of seeing yourself save money toward the leather jacket feels a lot better than being deprived. You are making it satisfying to do nothing.” ( :125)

“And change is easy when it is enjoyable.” ( :125)

“Trent Dyrsmid. Abbotsford was a relatively small suburb, tucked away in the shadow of nearby Vancouver, where most of the big business deals were being made. Given the location, and the fact that Dyrsmid was a rookie, nobody expected too much of him. But he made brisk progress thanks to a simple daily habit. clips. The other was empty. As soon as he settled in each day, he would make a sales call. Immediately after, he would move one paper clip from the full jar to the empty jar and jar and I would keep dialing the phone until I had moved them all to the second jar,” he told me.” ( :127)

“Dyrsmid was bringing in $5 million to the firm. By age twenty-four, he was making $75,000 per year—the equivalent of $125,000 today. Not long after, he landed a six-figure job with another company.” ( :127)

“But perhaps the best way to measure your progress is with a habit tracker.” ( :127)

“Benefit #1: Habit tracking is obvious.” ( :128)

“Benefit #2: Habit tracking is attractive.” ( :128)

“The most effective form of motivation is progress.” ( :129)

“Benefit #3: Habit tracking is satisfying. This is the most crucial benefit of all. Tracking can become its own form of reward. It is satisfying to cross an item off your to-do list, to complete an entry in your workout log, or to mark an X on the calendar. It feels good to watch your results grow—the size of your investment portfolio, the length of your book manuscript—and if it feels good, then you’re more likely to endure.” ( :129)

“Despite all the benefits, I’ve left this discussion until now for a simple reason: many you into two habits: the habit you’re trying to build and the habit of tracking it.” ( :129)

OVO JE MOJ TRACKER!!! (note on p.129)


“Finally, record each measurement immediately after the habit occurs. The completion of the behavior is the cue to write it down. This approach allows you to combine the habit-stacking method mentioned in Chapter 5 with habit tracking.” ( :130)

“After I hang up the phone from a sales call, I will move one paper clip over. After I finish each set at the gym, I will record it in my workout journal. After I put my plate in the dishwasher, I will write down what I ate.” ( :130)

“twice.” ( :130)

“The first mistake is never the one that ruins you. It is the spiral of repeated mistakes that follows. Missing once is an accident. Missing twice is the start of a new habit.” ( :130)

“The problem is not slipping up; the problem is thinking that if you can’t do something perfectly, then you shouldn’t do it at all.” ( :131)

“Lost days hurt you more than successful days help you. If you start with $100, then a 50 percent gain will take you to $150. But you only need a 33 percent loss to take you back to $100. In other words, avoiding a 33 percent loss is just as valuable as achieving a 50 percent gain. As Charlie Munger says, “The first rule of compounding: Never interrupt it unnecessarily.”” ( :131)

“However, this one measurement—daily revenue—only gives a limited picture of what’s really going on. Just because someone pays for a meal doesn’t mean they enjoy the meal. measuring revenue, the food might be getting worse but you’re making up for it with marketing or discounts or some other method. Instead, it may be more effective to track how many customers finish their meal or perhaps the percentage of customers who leave a generous tip.” ( :131)

“choose the wrong measurement, we get the wrong behavior.” ( :132)

“Goodhart’s Law. Named after the economist Charles Goodhart, the principle states, “When a measure becomes a target, it ceases to be a good measure.” Measurement is only useful when it guides you and adds context to a larger picture, not when it consumes you. Each number is simply one piece of feedback in the overall system.” ( :132)

“This is why nonscale victories can be effective for weight loss. The number on the scale may be stubborn, so if you focus solely on that number, your motivation will sag. But you boost. All of these are valid ways to track your improvement. If you’re not feeling motivated by the number on the scale, perhaps it’s time to focus on a different measurement—one that gives you more signals of progress thing.” ( :132)

VEOMA VAŽNO (note on p.132)


“suggestion was quite simple,” he wrote in 1981. “Put that [nuclear] code number in a little capsule, and then implant that capsule right next to the heart of a volunteer. The volunteer would carry with him a big, heavy butcher knife as he accompanied the President. If ever the President wanted to fire nuclear weapons, the only way he could do says, ‘George, I’m sorry but tens of millions must die.’ He has to look at someone and realize what death is—what an innocent death is. Blood on the White House carpet. It’s reality brought home.” ( :133)

“If a failure is painful, it gets fixed. If a failure is relatively painless, it gets” ( :133)

“ignored.” ( :134)

“If you’re going to rely on punishment to change behavior, then the strength of the punishment must match the relative strength of the greater than the cost of action. To be healthy, the cost of laziness must be greater than the cost of exercise. Getting fined for smoking in a restaurant or failing to recycle adds consequence to an action. Behavior only shifts if the punishment is painful enough and reliably enforce” ( :134)

“Bryan Harris, an entrepreneur from Nashville, Tennessee, was the first person I saw put this strategy into action. Shortly after the birth of his son, Harris realized he wanted to shed a few pounds. He wrote up a habit contract between himself, his wife, and his personal trainer. The first version read, “Bryan’s #1 objective for Q1 of 2017 is to start eating correctly again so he feels better, looks better, and is able to hit his long-term goal of 200 pounds at 10% body fat.” Below that statement, Harris laid out a road map for achieving his ideal outcome: Phase #2: Start a strict macronutrient tracking program in Q2. Phase #3: Refine and maintain the details of his diet and workout program in Q3.” ( :135)

“You can even automate this process. Thomas Frank, an entrepreneur in Boulder, Colorado, wakes up at 5:55 each morning. And if he doesn’t, he has a tweet automatically scheduled that says, “It’s 6:10 and I’m not up because I’m lazy! Reply to this for $5 via PayPal (limit 5), assuming my alarm didn’t malfunction.”” ( :136)




Advanced Tactics
How to Go from Being Merely Good to Being Truly Great


“Fewer people know the name Hicham El Guerrouj, but he was a fantastic athlete in his own right. El Guerrouj is a Moroccan runner who holds two Olympic gold medals and is record in the mile, 1,500-meter, and 2,000-meter races. At the Olympic Games in Athens, Greece, in 2004, he won gold in the 1,500-meter and 5,000-meter races” ( :139)

“and Hicham El Guerrouj wear the same length inseam on their pants.” ( :139)

“How is this possible? Phelps has relatively short legs for his height and a very long torso, the perfect build for swimming. El Guerrouj has incredibly long legs and a short upper body, an ideal frame for distance running.” ( :139)

“Like Michael Phelps in the pool or Hicham El Guerrouj on the track, you want to play a game where the odds are in your favor.” ( :140)

“The strength of genetics is also their weakness. Genes cannot be easily changed, which disadvantage in unfavorable circumstances.” ( :140)

“I’m smart if you ask me about habits and human behavior; not so much when it comes to knitting, rocket propulsion, or guitar chords. Competence is highly dependent on context.” ( :140)

“In short: genes do not determine your destiny. They determine your areas of opportunity. As physician Gabor Mate notes, “Genes can predispose, but they don’t predetermine.”” ( :140)

“Robert Plomin, a behavioral geneticist at King’s College in London, told me, “It is now at the point where we have stopped testing to see if traits have a genetic component because we literally can’t find a single one that isn’t influenced by our genes.”” ( :141)

“The most proven scientific analysis of personality traits is known as the “Big Five,” which breaks them down into five spectrums of behavior. 1. Openness to experience: from curious and inventive on one end to cautious and consistent on the other. 2. Conscientiousness: organized and efficient to easygoing and spontaneous. 3. Extroversion: outgoing and energetic to solitary and reserved (you likely know 4. Agreeableness: friendly and compassionate to challenging and detached. 5. Neuroticism: anxious and sensitive to confident, calm, and stable.” ( :141)

“Choose the habit that best suits you, not the one that is most popular.” ( :142)

“Thankfully, there is an effective way to manage this conundrum, and it is known as the explore/exploit trade-off.” ( :142)

“new activity, there should be a period of exploration. In relationships, it’s called dating. In college, it’s called the liberal arts. In business, it’s ideas, and cast a wide net” ( :142)

“are currently losing, you continue to explore, explore, explore.” ( :143)

“80 to 90 percent of the time and keep exploring with the remaining 10 to 20 percent. Google famously asks employees to spend 80 percent of the workweek on their official job and 20 percent on projects of their choice, which has led to the creation of blockbuster products like AdWords and Gmail.” ( :143)

“made for a task is not whether you love it but whether you can handle the pain of the task easier than most people.” ( :143)

“What makes me lose track of time? Flow is the mental state you enter when you are so focused on the task at hand that the rest of the world fades away.” ( :143)

“, my email list grew very quickly. I wasn’t quite sure what I was doing well, but I knew that results seemed to be coming faster for me than for some of my colleagues, which motivated me to keep writing” ( :143)

“”What feels natural to me? When have I felt alive? When guessing or self-criticism. Just feelings of engagement and enjoyment. Whenever you feel authentic and genuine, you are headed in the right direction.” ( :143)

“”Everyone has at least a few areas in which they could be in the top 25% with some effort. In my case, I can draw better than most people, but I’m hardly an artist. And I’m not any funnier than the average standup comedian who never makes it big, but I’m funnier than most people. The magic is that few people can draw well and write jokes. It’s the combination of the two that makes what I do so rare. And when you add in my business background, suddenly I had a topic that few cartoonists could hope to understand without living it.”” ( :144)

“win by being better, you can win by being different.” ( :144)

“Many bodybuilders are stronger than the average arm wrestler, but even a massive bodybuilder may lose at arm wrestling because the arm wrestling champ has very specific strength.” ( :144)

“Boiling water will soften a potato but harden an egg” ( :144)

“Boiling water will soften a potato but harden an egg. You can’t control whether you’re a potato or an egg, but you can decide to play a game where it’s better to be hard or soft. If you can find a more favorable environment, you can transform the situation from one where the odds are against you to one where they are in your favor.” ( :144)

SUPER METAFORA (note on p.144)


“Until you work as hard as those you admire, don’t explain away their success as luck. In summary, one of the best ways to ensure your habits remain satisfying over the long-run is to pick behaviors that align with your personality and skills. Work hard on the things that come easy.” ( :145)

“cities in sixty-three days. Then seventy-two cities in eighty days. Then eighty-five cities in ninety days. He had 18,695 people attend one show in Ohio. Another 45,000 tickets were one of the most successful comedians of his time.” ( :146)

“His name is Steve Martin.” ( :147)

“”10 years spent learning, 4 years spent refining, and 4 years as a wild success.”” ( :147)

“While there is still much to learn, one of the most consistent findings is that the way to maintain motivation and achieve peak levels of desire is to work on tasks of “just manageable difficulty.” The human brain loves a challenge, but only if it is within an optimal zone of difficulty.” ( :147)

“tennis and try to play a serious match against a four-year-old, you will quickly become bored. It’s too easy. You’ll win every point. In contrast, if you play a professional because the match is too difficult. Now consider playing tennis against someone who is your equal.” ( :147)

“FIGURE 15: Maximum motivation occurs when facing a challenge of just manageable difficulty. In psychology research this is known as the Yerkes-Dodson law, which describes the optimal level of arousal as the midpoint between boredom and anxiety.” ( :148)

“task must be roughly 4 percent beyond your current ability. In real life it’s typically not feasible to quantify the difficulty of an action in this way, but the core idea of the” ( :148)

“Goldilocks Rule remains: working on challenges of just manageable difficulty—something on the perimeter of your ability—seems crucial for maintaining motivation.” ( :149)

“But then he said something I wasn’t expecting: “At some point it comes down to who can handle the boredom of training every day, doing the same lifts over and over and over.” His answer surprised me because it’s a different way of thinking about work ethic. sports or art, you hear people say things like, “It all comes down to passion.” Or, “You have to really want it.” As a result, many of us get depressed when we lose focus or passion. But this coach was saying that really successful people feel the same lack of motivation as everyone else. The difference is that they still find a way to show up despite the feelings of boredom.” ( :149)

“The greatest threat to success is not failure but boredom.” ( :149)

“As soon as we experience the slightest dip in motivation, we begin seeking a new strategy—even if the old one was still working. As wish for a change as much as those who are doing badly.”” ( :149)

“most habit-forming products are those that provide continuous forms of novelty. Video games provide visual novelty. Porn provides sexual” ( :149)

“elements of surprise. In psychology, this is known as a variable reward” ( :150)

“Variable rewards won’t create a craving—that is, you can’t take a reward people are uninterested in, give it to them at a variable interval, and hope it will change their mind— but they are a powerful way to amplify the cravings we already experience because they reduce boredom.” ( :150)

“You need just enough “winning” to experience satisfaction and just enough “wanting” to experience desire.” ( :150)

“Variable rewards or not, no habit will stay interesting forever. At some point, everyone faces the same challenge on the journey of self-improvement: you have to fall in love with boredom.” ( :150)

“fulfill, but it doesn’t matter what you are trying to become better at, if you only do the work when it’s convenient or exciting, then you’ll never be consistent enough to achieve remarkable results.” ( :150)

“manage to start a habit and keep sticking to it, there will be don’t feel like showing up. When you’re at the gym, there will be sets that you don’t feel like finishing. When it’s time to write, there will be days that you don’t feel like typing. But stepping up when it’s annoying or painful or draining to do so, that’s what makes the difference between a professional and an amateur.” ( :150)

“”fair-weather meditators.”” ( :150)

“mood isn’t right. They might not enjoy it, but they find a way to put the reps in.” ( :150)

How habits feel from time to time (note on p.150)


“There have been a lot of sets that I haven’t felt like finishing, but I’ve never regretted doing the workout. There have been a lot of articles I haven’t felt like writing, but I’ve never regretted publishing on schedule. There have been a lot of days I’ve felt like relaxing, but I’ve never regretted showing up and working on something that was important to me. The only way to become excellent is to be endlessly fascinated by doing the same thing over and over. You have to fall in love with boredom.” ( :151)

“The greatest threat to success is not failure but boredom.” ( :151)

“Professionals stick to the schedule; amateurs let life get in the way.” ( :151)

to to to to to to (note on p.151)


“20 The Downside of Creating Good Habits ABITS CREATE THE FOUNDATION FOR MASTERY. In chess, it is only after the basic movements of the pieces have become automatic that a player can focus on the next level of the game. Each chunk of information that is memorized opens up the mental space for more effortful thinking. This is true for any endeavor. When you know the simple movements so well that you can perform them without thinking, you are free to pursuit of excellence.” ( :152)

“stop paying attention to little errors. merely reinforcing your current habits—not improving them.” ( :152)

“mastery. What you need is a combination of automatic habits and deliberate practice.” ( :152)

“You can’t repeat the same things mastery. What you need is a combination of automatic habits and deliberate practice.” ( :152)

“mastery.” ( :152)

“Habits + Deliberate Practice = Mastery” ( :153)

“Mastery is the process of narrowing your focus to a tiny element of success, repeating it until you have internalized the skill, and then using this new habit as the foundation to advance to the next frontier of your development. Old” ( :153)

“Each habit unlocks the next level of performance. It’s an endless cycle.” ( :153)

“FIGURE 16: The process of mastery requires that you progressively layer improvements on top of one range of skills has been internalized.” ( :154)

“moment when you begin to feel like you have mastered a skill—right when things are starting to feel automatic and you are becoming comfortable—that you must avoid slipping into the trap of complacency. The solution? Establish a system for reflection and review.” ( :154)

“system that he called the Career Best Effort program or CBE.” ( :155)

“Riley was careful to point out that CBE was not merely about points or statistics but about giving your “best effort spiritually and mentally and physically.” Players got credit for “allowing an opponent to run into you when you know that a foul will be called against him, diving for loose balls, going after rebounds whether you are likely to get other ‘unsung hero’ deeds.”” ( :155)

“As an example, let’s say that Magic Johnson—the Lakers star player at the time—had 11 for an “unsung hero” deed by diving after a loose ball (+1). Finally, he played a total of 33 minutes in this imaginary game. The positive numbers (11 + 8 + 12 + 2 + 1) add up to 34. Then, we subtract the 5 turnovers (34-5) to get 29. Finally, we divide 29 by 33 minutes played. 29/33 = 0.879″ ( :155)

“”Riley trumpeted the top performers in the league in bold lettering on the blackboard each week and measured them against the corresponding players on his own roster. Solid, reliable players generally rated a score in the 600s, while elite players scored at least 800. Magic Johnson, who submitted 138 triple-doubles in his career, often scored over 1,000.”” ( :155)

“The Lakers rolled out CBE in October 1986. Eight months later, they were NBA champions. The following year, Pat Riley led his team to another title as the Lakers became the first team in twenty years to win back-to-back NBA championships.” ( :156)

“The Lakers rolled out CBE in October 1986. Eight months later, they were NBA champions. The following year, Pat Riley led his team to another title as the Lakers became the first team in twenty years to win back-to-back NBA championships. Afterward, he said, “Sustaining an effort is the most important thing for any enterprise. The way to be successful is to learn how to do things right, then do them the same way every time.”” ( :156)

“Top performers in all fields engage in various types of reflection and review, and the marathoners of all time and an Olympic gold medalist. He still takes notes after every practice in which he reviews his training for the day and searches for areas that can be of 1 to 10 and includes notes on her nutrition and how well she slept. She also records the times posted by other swimmers. At the end of each week, her coach goes over her notes and adds his thoughts.” ( :156)

“When comedian Chris Rock is preparing fresh material, he will first appear at small nightclubs dozens of times and test hundreds of jokes. He brings adjustments. The few killer lines that survive will form the backbone of his new show.” ( :156)

“the year by counting up how many articles I published, how many workouts I put in, how answering three questions: 1. What went well this year? 2. What didn’t go so well this year? 3. What did I learn?” ( :156)

“Six months later, when summer rolls around, I conduct an Integrity Report. Like everyone, I make a lot of mistakes. My Integrity Report helps me realize where I went wrong and motivates me to get back on course. I use it as a time to revisit my core values and consider whether I have been living in accordance with them. This is when I reflect on my identity and how I can work toward being the type of person I wish to become.* My yearly Integrity Report answers three questions: 1. What are the core values that drive my life and work? 2. How am I living and working with integrity right now? 3. How can I set a higher standard in the future?” ( :157)

“Reflection can also bring a sense of perspective. Daily habits are powerful because of how they compound, but worrying too much about every daily choice is like looking at yourself in the mirror from an inch away. You can see every imperfection and lose sight of like never looking in the mirror. You aren’t aware of easily fixable flaws—a spot on your shirt, a bit of food in your teeth.” ( :157)

“In the beginning, repeating a habit is essential to build up evidence of your desired identity.” ( :157)

“growing. This is one of the greatest downsides of building habits.” ( :157)

“more strongly we will defend it against criticism. You see this in every industry. The schoolteacher who ignores innovative teaching methods and sticks with her tried-and- surgeon who dismisses the ideas of her younger colleagues. The band who produces a” ( :157)

“mind-blowing first album and then gets stuck in a rut. The tighter we cling to an identity, the harder it becomes to grow beyond it.” ( :158)

“In the words of investor Paul Graham, “keep your identity small.”” ( :158)

“If you tie everything up in being the point guard or the partner at the firm or whatever else, then the loss of that facet of your life will wreck you. If you’re a vegan and then develop a health condition that forces you to change your diet, you’ll have an identity crisis on your hands. When you cling too tightly to one identity, you become brittle. Lose that one thing and you lose yourself.” ( :158)

“”I’m the CEO” or “I’m the founder.” If you have spent every waking moment working on your business, how will you feel after you sell the company?” ( :158)

“physical challenge.” “I’m a great soldier” transforms into “I’m the type of person who is disciplined, reliable, and great on a team.” “I’m the CEO” translates to “I’m the type of person who builds and creates things.”” ( :158)

“dead, they are stiff and hard. Plants are born tender and pliant; dead, they are brittle and dry. Thus whoever is stiff and inflexible is a disciple of life. The soft and supple will prevail.” ( :158)

“—LAO TZU” ( :159)

“Everything is impermanent. Life is constantly changing, so you need to periodically check in to see if your old habits and beliefs are still serving you. A lack of self-awareness is poison. Reflection and review is the antidote.” ( :159)


The Secret to Results That Last


“Conclusion The Secret to Results That Last HERE IS AN ancient Greek parable known as the Sorites Paradox,* which talks about the effect one small action can have when repeated enough times. One formulation of the paradox goes as follows: Can one coin make a person rich? If you give a person a pile of another? And another? At some point, you will have to admit that no one can be rich unless one coin can make him or her so.” ( :160)

“But what if you made another? And another? And another? At some point, you will have to admit that your life was transformed by one small change. them. It’s a bunch of atomic habits stacking up, each one a fundamental unit of the overall system.” ( :160)

“endless process to refine. In Chapter 1, I said, “If you’re having trouble changing your habits, the problem isn’t you. The problem is your system. Bad habits repeat themselves” ( :160)

zanimljiv paradox – drama vezana za compound effect – jedna mala navika (note on p.160)


“system for change.” ( :161)

“Sometimes a habit will be hard to remember and you’ll need to make it obvious. Other times you won’t feel like starting and you’ll need to make it attractive. In many cases, you may find that a habit will be too difficult and you’ll need to make it easy. And sometimes, you won’t feel like sticking with it and you’ll need to make it satisfying.” ( :161)

“You want to push your good habits toward the left side of the spectrum by making them obvious, attractive, easy, and satisfying. Meanwhile, you want to cluster your bad habits toward the right side by making them invisible, unattractive, hard, and unsatisfying.” ( :161)

“remarkable what you can build if you just don’t stop.” ( :161)

“remarkable what you can build if you just don’t stop. It’s remarkable the business you can build if you don’t stop working. It’s remarkable the body you can build if you don’t stop training. It’s remarkable the knowledge you can build if you don’t stop learning. It’s remarkable the fortune you can build if you don’t stop saving. It’s remarkable the compound. That’s the power of atomic habits. Tiny changes. Remarkable results.” ( :161)

kakav zavrsetak knjige (note on p.161)




“Awareness comes before desire. A craving is created when you assign meaning to a cue. Your brain constructs an emotion or feeling to describe your current situation, and that means a craving can only occur after you have noticed an opportunity.” ( :164)

“Happiness is simply the absence of desire. When you observe a cue, but do not desire to change your state, you are content with the current situation. Happiness is not about the achievement of pleasure (which is joy or satisfaction), but about the lack of desire. It arrives when you have no urge to feel differently. Happiness is the state you enter when you no longer want to change your state.” ( :164)

“suffering is the space between craving a change in state and getting it.” ( :164)

“Budris says, “Happiness is the space between one desire being fulfilled and a new desire forming.”” ( :164)

“We seek the image of pleasure that we that image (or even if it will satisfy us). The feeling of satisfaction only comes afterward.” ( :164)

“cannot be pursued, it must ensue. Desire is pursued. Pleasure ensues from action.” ( :165)

“Craving is about wanting to fix everything. Observation without craving is the realization that you do not need to fix anything. Your desires are not running rampant. You do not crave a change in state. Your mind does not generate a problem for you to solve. You’re simply observing and existing” ( :165)

“who has a why to live for can bear almost any how.” This phrase harbors an important truth about human behavior. If your motivation and desire are great enough (that is, why are you are acting), you’ll take action even when it is quite difficult. Great craving can power great action—even when friction is high.” ( :165)

“more than being smart because it leads to action. Being smart will never deliver results on its own because it doesn’t get you to act. It is desire, not intelligence, that prompts for it.”” ( :165)

“Emotions drive behavior. Every decision is an emotional decision at some level. Whatever your logical reasons are for taking action, you only feel compelled to act on them because of emotion.” ( :165)

“first, and then the behavior.” ( :165)

“We can only be rational and logical after we have been emotional. The primary mode of the brain is to feel; the secondary mode is to think. Our first response— the fast, nonconscious portion of the brain—is optimized for feeling and anticipating” ( :165)

“Psychologists refer to this as System 1 (feelings and rapid judgments) versus System 2 (rational analysis). The feeling comes first (System 1); the rationality only intervenes later (System 2). This works great when the two are aligned, but it results in illogical and emotional thinking when they are not.” ( :165)

“rooted in what we find attractive, not necessarily in what is logical. Two people can notice their unique emotional filter.” ( :165)

“If a topic makes someone feel emotional, they decision making.” ( :165)

“Suffering drives progress. The source of all suffering is the desire for a change in state. This is also the source of all progress. The desire to change your state is what powers you to take action. It is wanting more that pushes humanity to seek improvements, develop new technologies, and reach for a higher level. With craving, we are dissatisfied but driven. Without craving, we are satisfied but lack ambition.” ( :166)

“actions reveal how badly you want something. If you keep saying something is a priority but you never act on it, then you don’t really want it. It’s time to have an honest conversation with yourself. Your actions reveal your true motivations.” ( :166)

“Response (sacrifice of energy) always precedes reward (the collection of resources).” ( :166)

“This makes self-control ineffective because inhibiting our desires does not usually resolve them. Resisting temptation does not satisfy your craving; it just desire rather than satisfy it.” ( :166)

“The gap between our cravings and our rewards determines how satisfied we feel after taking action. If the mismatch between expectations and outcomes is positive (surprise and delight), then we are more likely to repeat a behavior in the future. If the mismatch is negative (disappointment and frustration), then we are less likely to do so.” ( :166)

“expect to get $10 and get $100, you feel great. If you expect to get $100 and get $10, you feel disappointed.” ( :166)

“high expectations is a disappointment. An average experience preceded by low expectations is a delight. When liking and wanting are Satisfaction = Liking – Wanting” ( :166)

“wisdom behind Seneca’s famous quote, “Being poor is not having too little, it is wanting more.” If your wants outpace your likes, you’ll always be unsatisfied. You’re perpetually putting more weight on the problem than the solution.” ( :166)

“my girlfriend. We celebrated.” ( :166)

“my girlfriend. We celebrated. I felt excited and motivated. A few years later, I realized that It felt normal. I was getting results ninety times faster than before but experiencing little pleasure over it. It wasn’t until a few days later that I realized how absurd it was that I” ( :166)

velike radnje koje ne slavimo a trebali bi slaviti. Presao sam 46 000 unique visitora na stranic a prosle godine sam imao 18 s tim da je jedan članak imao trecinu toga. A sada mi 50 000 ono kao ok, to cu lako prijeci i idem na 100 000 pa na 1 000 000. Ne kontam koliko je to jebeno veliko!!! 😀 I trebam to slaviti. Trebam slaviti velikih 50 000 posjeta ii (note on p.166)


“wasn’t celebrating something that would have seemed like a pipe dream just a few years before.” ( :167)

“failure correlates to the height of expectation. When desire is high, it hurts to not like the outcome. Failing to attain something you want hurts more than failing to attain something you didn’t think much about in the first place. This is why people say, “I don’t want to get my hopes up.”” ( :167)

“Feelings come both before and after the behavior. Before acting, there is a feeling that motivates you to act—the craving. After acting, there is a feeling that teaches you to repeat the action in the future—the reward. Cue > Craving (Feeling) > Response > Reward (Feeling)” ( :167)

“How we feel influences how we act, and how we act influences how we feel.” ( :167)

“Desire initiates. Pleasure sustains.” ( :167)

“Desire and craving are what initiate a behavior. But if it’s not enjoyable, you have no reason to repeat it. Pleasure and satisfaction are what sustain a behavior. Feeling motivated gets you to act. Feeling successful gets you to repeat.” ( :167)

“Hope declines with experience and is replaced by acceptance. The first time an opportunity arises, there is hope of what could be. Your expectation (cravings) is based accurate prediction and acceptance of the likely outcome.” ( :167)

“hope.” Perhaps this can be revised to “Youth is easily deceived because it only hopes.”” ( :167)

“hope.” Perhaps this can be revised to “Youth is easily deceived because it only hopes.” There is no experience to root the expectation in. In the beginning, hope is all you have.” ( :167)

“I think you’ll find it to be an incredibly useful addition to the main ideas mentioned in Atomic Habits. You can download this chapter at:” ( :168)

“That said, parenting does face its these ideas specifically to parenting.” ( :169)




“Third, to my assistant, Lyndsey Nuckols. At this point, her job defies description as she has been asked to do nearly everything one could imagine for a small business.” ( :170)

“Third, to my assistant, Lyndsey Nuckols. At this point, her job defies description as she has been asked to do nearly everything one could imagine for a small business. Thankfully, her skills and talents are more powerful than my questionable management style. Some sections of this book are as much hers as they are mine. I am deeply grateful for her help.” ( :170)

“Leo Babauta, Charles Duhigg, Nir Eyal, and BJ Fogg have each influenced my thoughts on habits in meaningful ways.” ( :170)

“With regard to flow, I like to imagine System 1 and System 2 as residing on opposite ends of the spectrum of thinking. The more automatic a cognitive process is, the more it slides toward the System 1 side of the spectrum. The more effortful a task is, the more it slides toward System 2. Flow, I believe, resides on the razor’s edge between System 1 and System 2. You are fully using all of your automatic and implicit knowledge related to the task while also working hard to rise to a challenge beyond your ability. Both brain modes are fully engaged. The conscious and nonconscious are working perfectly in sync.” ( :230)

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