Atomic Habits

What is the math of 1% improvement?

1% better daily = 37x better in a year. Imagine a plane adjusting its nose 3 degrees and landing in a different continent.

Why focus on Systems over Goals?

Goals are the finish line; Systems are the engine. Winners and losers have the same goals. Fix the engine.

What is the "Plateau of Latent Potential"?

The lag time before results show. Imagine an ice cube sitting at 25 degrees. You heat it to 31… nothing. At 32, it melts. You must survive the valley.

How do identity-based habits work?

Don't focus on what you want to achieve (Outcome). Focus on who you want to become (Identity). Don't "run a marathon"; "become a runner."

What is the "Onion of Change"?

3 Layers: Outer is Outcome (Result). Middle is Process (Habit). Center is Identity (Belief). Work from the inside out.

What is the 4-Step Habit Loop?

Cue (Notice) -> Craving (Want) -> Response (Do) -> Reward (Get).

What are the 4 Laws of Behavior Change?

1. Make it Obvious. 2. Make it Attractive. 3. Make it Easy. 4. Make it Satisfying.

How do you stop "Autopilot" habits?

Point and Call. Say out loud: "I am about to eat this cookie and it will make me gain weight." Shine a spotlight on the enemy.

What is the "Implementation Intention" formula?

I will [BEHAVIOR] at [TIME] in [LOCATION]. (e.g., I will meditate at 7am in the kitchen).

What is the "Habit Stacking" formula?

After [CURRENT HABIT], I will [NEW HABIT]. Snap the new link onto the existing chain.

How do you use Environment Design?

Make cues VISIBLE. If you want to play guitar, put it in the middle of the room on a stand. Do not hide it in a closet.

How do you break a bad habit (Inversion)?

Make the cue INVISIBLE. Don't rely on willpower. Remove the phone from the room. Unplug the TV.

What is "Temptation Bundling"?

Link a "Want" with a "Need." Only watch Netflix (Want) while cycling on the bike (Need).

How do social norms affect habits?

We imitate the Close, the Many, and the Powerful. Join a tribe where your desired behavior is the normal behavior.

How do you reframe a hard habit mentally?

Change "I HAVE to" to "I GET to." Turn the burden into an opportunity.

What is the difference between Motion vs. Action?

Motion = Planning (Safe/Fake progress). Action = Doing (Risk/Result). Stop staring at the map; start walking.

What is the "Law of Least Effort"?

Humans follow the path of least resistance. Unkink the hose. Reduce friction to make the good habit the easiest option.

What is the "2-Minute Rule"?

When starting a habit, it should take < 2 mins. "Run 3 miles" becomes "Tie running shoes." Master the "Show Up."

What is a "Commitment Device"?

A choice today that locks in future behavior. Like Ulysses tying himself to the mast to resist Sirens. (e.g., Buying a yearly gym pass).

Why do bad habits persist (Time Gap)?

Bad habits: Reward is NOW (tasty), Cost is LATER (fat). Good habits: Cost is NOW (sweat), Reward is LATER (muscle).

How do you use the 4th Law (Satisfying)?

Add immediate pleasure to the habit. Use a minty toothpaste for the "tingle." Bridge the gap between effort and reward.

What is the "Seinfeld Strategy"?

Don't Break the Chain. Mark an X on the calendar every day. The visual chain becomes the reward.

What is the rule for recovering from a missed habit?

Never Miss Twice. Missing once is an accident. Missing twice is the start of a new habit. Recover immediately.

How does an Accountability Partner work?

It makes the cost of failure public and painful. Use a "Habit Contract." If I fail, I pay you $50.

How do you use Genetics/Talent?

Play the game where the odds are in your favor. If you are 5'4", don't play basketball; be a jockey.

What is the "Goldilocks Rule"?

Motivation peaks when working on tasks right on the edge of your ability. Not too hard, not too easy. The "Flow" state.

What separates the Elite from the Amateur?

Boredom. The elite show up and do the work even when it is boring and annoying. Amateurs let feelings dictate actions.

What is the downside of "Good" habits?

Autopilot. You stop thinking about how to improve. You must combine Habit + Deliberate Practice to achieve Mastery.

How do you prevent identity paralysis?

Keep identity flexible. Not "I am a CEO" (can be lost), but "I am someone who solves problems" (anti-fragile).

How do you maintain mastery over time?

Reflection and Review. Audit your habits every 6 months to ensure you aren't just "chopping vegetables" but actually improving.