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\textsf{\large{1 percent improvement every day}}}$**

Success is the product of daily habits — not once-in-a-lifetime transformations

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\textsf{\large{plateau of latent potential}}}$**

Progress doesn’t happen in a linear fashion because the results of your efforts are often delayed. When you do something good for yourself, you typically don’t see the kind of feedback you expect.

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\textsf{\large{goals vs. systems}}}$**

Goals are good for setting a direction, but systems are best for making progress.

Forget about goals, focus on systems instead

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\textsf{\large{a system of atomic habits}}}$**

Just as atoms are the building blocks of molecules, atomic habits are the building blocks of remarkable results.

3 Layers of Behavior Change

The Habit Loop

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\textsf{\large{law 1: make it obvious (cue)}}}$**

1. Habit scorecard (+, -, =) Until you make the unconscious conscious, it will direct your life and you will call it fate.
2. Implementation strategy "I will [behavior] at [time} in [this location]”
3. Habits stacking Choosing the correct trigger is essential. You need a trigger cue (something that you do automatically without fail during your day)
4. Design environment Environment is the invisible hand that shapes human behavior. One space, one use
5. Make it invisible (bad habit) </aside>

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\textsf{\large{law 2: make it attractive (craving)}}}$**

1. Temptation bundling Combining an action we need to do with one we want to do
2. Group influence We are continually wondering "What will others think of me?" and altering our behavior based on the answer
3. Reprogram your brain You can make hard habits more attractive if you can learn to associate them with a positive experience
4. Make it unattractive (bad habit)

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\textsf{\large{law 3: make it easy (response)}}}$**

1. Decrease friction The more energy required, the less likely it is to happen. In order to build better habits, we have to find ways to reduce friction associated with our good habits
2. Prime the environment
3. The 2-minute rule Find a simple, 2-minute version of your desired habit. You can scale down your desired outcome.
4. Make it difficult (bad habit) Increase friction associated with bad habits. </aside>

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\textsf{\large{law 4: make it satisfying (reward)}}}$**

1. Reward yourself What is immediately rewarded is repeated. What is immediately punished is avoided.
2. Habit tracking It is satisfying to make progress, and you can monitor your progress using visual measures, Don't break the chain of continuity. Missing twice is the start of a bad habit; never do it.
3. Accountability partner
4. Habit contracts
5. Make it unsatisfying (bad habit) Lost days hurt you more than successful days help you </aside>