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ATOMIC HABITS BONUS
THE HABITS CHEAT SHEET
The 1st Law Make It Obvious
1.1 Fill out the Habits Scorecard. Write down your current
habits to become aware of them.
Use implementation intentions: “I will [BEHAVIOR] at
[TIME] in [LOCATION].”
Use habit stacking: “After [CURRENT HABIT], I will
[NEW HABIT].”
Design your environment. Make the cues of good habits
obvious and visible.
1.2
1.3
1.4
The 4th Law Make It Satisfying
4.1 Use reinforcement. Give yourself an immediate reward
when you complete your habit.
Make “doing nothing” enjoyable. When avoiding a bad
habit, design a way to see the benefits.
Use a habit tracker. Keep track of your habit streak and
“don’t break the chain.”
Never miss twice. When you forget to do a habit, make sure
you get back on track immediately.
4.2
4.3
4.4
3.1 Reduce friction. Decrease the number of steps between
you and your good habits.
Prime the environment. Prepare your environment to
make future actions easier.
Master the decisive moment. Optimize the small choices
that deliver outsized impact.
Use the Two-Minute Rule. Downscale your habits until
they can be done in two minutes or less.
Automate your habits. Invest in technology and onetime
purchases that lock in future behavior.
3.2
3.3
3.4
3.5
The 2nd Law Make It Attractive
2.1 Use temptation bundling. Pair an action you want to do
with an action you need to do.
Join a culture where your desired behavior is the normal
behavior.
Create a motivation ritual. Do something you enjoy
immediately before a difficult habit.
2.2
2.3
The 3rd Law Make It Easy
HOW TO CREATE A GOOD HABIT
Inversion of
the 1st Law Make It Invisible
1.5 Reduce exposure. Remove the cues of your bad
habits from your environment.
3.6 Increase friction. Increase the number of steps
between you and your bad habits.
Use a commitment device. Restrict your future
choices to the ones that benefit you.
3.7
Make It Unattractive
Make It Difficult
HOW TO BREAK A BAD HABIT
2.4 Reframe your mindset. Highlight the benefits of
avoiding your bad habits.
Inversion of
the 2nd Law
Inversion of
the 3rd Law
4.5 Get an accountability partner. Ask someone to
watch your behavior.
Create a habit contract. Make the costs of your bad
habits public and painful.
4.6
Make It Unsatisfying
Inversion of
the 4th Law
ATOMIC HABITS BONUS
THE HABITS CHEAT SHEET
To learn more, visit JamesClear.com.

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Habits cheat sheet

  • 1. ATOMIC HABITS BONUS THE HABITS CHEAT SHEET The 1st Law Make It Obvious 1.1 Fill out the Habits Scorecard. Write down your current habits to become aware of them. Use implementation intentions: “I will [BEHAVIOR] at [TIME] in [LOCATION].” Use habit stacking: “After [CURRENT HABIT], I will [NEW HABIT].” Design your environment. Make the cues of good habits obvious and visible. 1.2 1.3 1.4 The 4th Law Make It Satisfying 4.1 Use reinforcement. Give yourself an immediate reward when you complete your habit. Make “doing nothing” enjoyable. When avoiding a bad habit, design a way to see the benefits. Use a habit tracker. Keep track of your habit streak and “don’t break the chain.” Never miss twice. When you forget to do a habit, make sure you get back on track immediately. 4.2 4.3 4.4 3.1 Reduce friction. Decrease the number of steps between you and your good habits. Prime the environment. Prepare your environment to make future actions easier. Master the decisive moment. Optimize the small choices that deliver outsized impact. Use the Two-Minute Rule. Downscale your habits until they can be done in two minutes or less. Automate your habits. Invest in technology and onetime purchases that lock in future behavior. 3.2 3.3 3.4 3.5 The 2nd Law Make It Attractive 2.1 Use temptation bundling. Pair an action you want to do with an action you need to do. Join a culture where your desired behavior is the normal behavior. Create a motivation ritual. Do something you enjoy immediately before a difficult habit. 2.2 2.3 The 3rd Law Make It Easy HOW TO CREATE A GOOD HABIT
  • 2. Inversion of the 1st Law Make It Invisible 1.5 Reduce exposure. Remove the cues of your bad habits from your environment. 3.6 Increase friction. Increase the number of steps between you and your bad habits. Use a commitment device. Restrict your future choices to the ones that benefit you. 3.7 Make It Unattractive Make It Difficult HOW TO BREAK A BAD HABIT 2.4 Reframe your mindset. Highlight the benefits of avoiding your bad habits. Inversion of the 2nd Law Inversion of the 3rd Law 4.5 Get an accountability partner. Ask someone to watch your behavior. Create a habit contract. Make the costs of your bad habits public and painful. 4.6 Make It Unsatisfying Inversion of the 4th Law ATOMIC HABITS BONUS THE HABITS CHEAT SHEET To learn more, visit JamesClear.com.