TLDR of the Book

To create everlasting habits and good behaviors, start with atomic habits that will compound over time. We can achieving this by creating cues that are obvious, cravings that are irresistible, responses that are easy and rewards that are satisfying.

Highlights of the Book

Progress is often latent - ice cubes may be heated for several minutes, but only begin to melt at 32 degrees F

Identity Based Habits by starting with the why creates structural changes to how you view new changes. I am a runner and so therefore I run. Believe that you are what you want to become, each action is a vote to the person you want to become

You don't rise to the goals, you fall to the level of your systems

Dig deeper...

The Fundamentals:

• 1% a day compounds significantly - after a year you have 37x your initial levels
  • Progress sometimes may be latent - ice cubes only start melting at 32 degrees F, but the heat may have started much earlier
  • Focus on systems (processes that help you achieve the goals) not goals as winners & losers have the same goal, achieving a goal is only a momentary change and goals limit your happiness once you achieve them
• [Identity-Based Habits] Focus on who you want to become. Instead of thinking I'm going to run 5 miles a day so that I can become a running, think I am a runner that runs 5 miles a day. Decide who you want to be and then what that type of person would do (e.g. would a runner do X?). You can even evolve to focus on the qualities of the persona (gym person → values health and fitness)
• [4 Steps to creating habits] Cue, craving (problem steps), response and reward (solution steps).

The 1st Law: Make it Obvious by designing your environment & context for behavioral change

• Bringing awareness to your habits is the first step in any behavioral change (point & calling from the Japanese Shinkansen)
• Set specific goals by creating cues that are time + location based (I will do x behavior at y place at z time)
• Context (what's going on at the time) and environment (where you are) can create a place where habits are formed

The 2nd Law: Make it Irresistible by finding a tribe that celebrates the habit

• Habits are a dopamine driven feedback loop with the majority of the dopamine during the anticipation of the reward and then the reward (wanting > liking)
• We imitate the groups of close (friends & family), the many (the collective) and the powerful (leaders & etc). Find a culture where your habits are celebrated and the norm