This document provides an overview of chapters from a book about habits. Some of the key points made include: 1) Habits are cues that trigger automatic behaviors and rewards. Successful habits are made obvious, attractive, easy to perform and satisfying. 2) Your environment and identity strongly influence your habits. You can design your environment to support better habits and make poor habits difficult. 3) Social relationships also impact habits as people tend to emulate the habits of those close to them and in positions of power.

1. Chafter I-
The
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Why Small Habits Make a
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2. * Your outcomes are a
lagging measure
of
your habib.
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y
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A-
Forget about goals .
Focus on
Goths Instead .
* Goals are about results
you
want to achieve .
systems are
about the Grocers es that lead to
those results.

3. A howls are
good for
setting a
direction ;
but
systems are best for
making progress .
* Winners le Losers have the same
goals .
* Goals restrict
your hafhuners
A You do not rise to the level
of
your goals . You fall to the level
of your systems .

4. Chapter
How Your Habib Shape Your
-
Identity ( and Vice Versa)
-
-
OUT COMES
Qe:::::
Outcome Based Habits
I
Identity Based Habits
A Behavior that is
incongruent with
self will not last .
A- The ultimate form of intrinsic
motivation is when a habits becomes
part of your identity .
* Ultimately , your
habit matter because
they help you become the type of person
you
wish to be .
YoubecomeyourhahibI

5. Chapters
HowtoBuildB.etterttabib-in.LA#tefs
Problem Ph are
-
.
Solution Phase

6. Howho-createagoodhality.ee: Make it obvious
Craving : Make it attractive
Response .
Make it
easy-
a
Reward :
Make it
satisfying
HowtoBdh
ye
.
: Make it invisible
craving : Make it unattractive
Response .
Make it difficult-
a
Reward : Make it
unsatisfying

7. Chapters
TheManWh¥ok
Eight
Bullshit Filter Chapter ! !

8. Chapters
TheBestwg.ES#ne-whabitt-2onplementahionTntentio
A Plan You Make Beforehand
about when 2 where to act .
9 mflementation Intentions are
effective
in
getting
to stick to our
goals.
Iwilt[BEHAYloR]at[T1ME]Tin#AT0N]Ff
AHabitS1acking#One
of the best
ways to build a habit
is to
identify a current habit you
already do each
day and then stack
your behavior on
top .
use the connectedness
of behavior
to your advantage .
After [ CURRENT HABIT] ,
I will
[NEWHaB,]dGTTEg&p

9. Chapter 6
-
-
Motivation is Overrated ;
I
Environment Often Matters More
-
-
A Environment is the invisible
hand that shapes human behavior ..
. .
.
.
Every
habit is context dependent
A Design your environment for
Success .
you can attire the up aces
where
you
live & work to increase
your exposure b- tve Wes
,
and reduce
your exposure to -
re ones .
heconteatesthecue.IT
*
ht is easier to build new
halibuta new environment because
you
are
not
fighting against old cues .

10. Ekafterf
The Secret to Self-
Control
-
*
"
disciplined
"
people are better at
structuring
their lives better in a
way
that
does not require heroic will fewer and
self- control .
*
Eliminate bad habits by reducing
exposure to the cue that causes it .
*Selflonh-elisashorttrmsha£gy#
notalongtermone_

11. Chapter
Howtomakea.lt#Irresisible
A If you
want to increase the odds that
a behavior will occur
,
then You need to
make it attractive .
A Dopamine is released not only when
you
experience pleasure,
but also when
you
antiufate
it .
And whenever dopamine
crises,
it motivates
you
.
* TemftationBundkngfe.ee
'
more probable
behaviors will reinforce hers probable behaviors?
Habit
Stac€#¥¥g
⇐@Eyt#÷¥2 .
After [HA¥#¥Bf;g#

12. Chafter9
-
The Role of Family and Friends in
I
Shaping Your Habib
-
-
←
The customs 2e practices of life in
Society is week us
along.
"
-
Michel de
Montaigne
We imitate the habits
of -
ci ) The close
← i ) The
many
Ciii ) The
powerful .
* Join a
culture where
your
desired
behavior is the normal behavior .

13. Chafter I O-
-
Howtofindand.fi#
of your
bad habits
-
-
*
Reframe the associations
you
have
about a had habit
,
to make the seem
unattractive .

14. Chapter I I-
-
walkslowlyg.W.me#d
* Bonin: Does not lead to outcome
TAKE: Leads to outcome,
i. e
brochures a result
* Motion allows ↳ to feeds like
we are
making forogress without
running
the risk
of failure.
*
If you
want to master a habit
,
the
key is to start w/ repetitions
perfection.
*
Long-7ermpatenliah.ee# The
strength-
-
erring of connections betweenneurons in
the brown based on
recent patterns of acting.

15. Chapter
thaw ofLeast Effort
A One
y the most effective ways to reduce
the
friction associated with
your habits
is to fracture environment
design

16. . Chafter I 3-
-
HowtostopP.ro#ashnIingby
Using the Two - Minute Rule
-
-
* The
difference between a
good dayand a bad
day
is
often a few bro ductive
and
healthy choices made at decisive
moments .
A- Decisive moments set the options
available to
your future self .
* The Two -
Minute Rule :
"
when
you
start a new habit ,
it should take less
than two minutes to do
' '

17. Chapter
How to Make Good Habits Inevitable
#
*
and Bad Habits Impossible-
Sometimes
,
success is less about
making
good habits
easy,
than
making
bad habits
hard .
*
commitmentdeviceg.tt choice
you make
in the
present that controls
your actions
in the future .

18. ChaptersThe¥hawor
danger.
We are
likely to repeat the behavior*
when the experience is
satisfying .
*
mwhEtIfTwheddisaffectedlypta
*

19. ecehafter
Howtostr.cl#ihGoodHGis
Every ←
* Use a Habit Tracker

20. cheftent
HowanAC.com#Partner-canEgeEerything
* ya ya,
B knew !

21. Chafter I 8-
-
Thetruthh-bo.IT#hen
Genes Matter he when They Don't)
-
-
A- The Secret to
maximizing your odds
of success is to chore the right field
of competition .
.
.

22. Chapter I 9-
The Goldilocks Rule :
How to
#
stay motivated in
Life 2 Work
-
-
no..
s
T
T
BOREDOM
FAILURE
→
DI FT I CULT]
* The greatest threat to success is not
failure,
but boredom .
* Professionals stick to the schedule .
Amateurs let
life get in the
way
.

23. Chapter 20-
TheDounsideofCg
Good Habits-
Habits -1 Deliberate Practise =
Mastery
A HABIT
E
- -
une
MEIER'M
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q,
↳ yay , ,
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REPETITIONS
EJ
Mastering
FIELD
•
REPETITIONS