Name: Ultimate Guide to Building New Habits - ATOMIC HABITS Book Summary [Part 2]
Uploaded: 2021-01-16T19:40:36.000Z
Duration: 11 min 55 s
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Welcome to part two of the Atomics Habits, by James Clear, book summary.

If you haven't already, be sure to first watch all of part one.

Now, here's the part that you have been waiting for, the actual four steps to create good

Now, these four laws we can use to create good habits.

The first law applies to your cue and it's to make it obvious.

The second law applies to the craving and that is to make it attractive.

The third law applying to the response is to make it easy.

And the fourth law, applying to the reward, is to make it satisfying.

Now, to break bad habits, we simply invert these four laws.

Here's something that may surprise you, the cues that spark our habits are often so common

that they become invisible to our consciousness - the phone next to you while you study, the

remote control next to the couch, the cookies on the counter.

Our responses to these cues are so hardwired that we must begin the process of behavior

James provides an example of the Japanese railway system of Pointing-and-Calling as

a safety system where workers literally point and call to their various cues, like a signal

being green, thereby, bringing it to their conscious awareness.

It seems silly, but it greatly reduces errors.

And in the operating room, we do the exact same thing with Time Out.

Prior to any incision, the surgeon leads the health care team in verifying the patient's

medical record, name, date of birth, procedure, what side of the body the procedure is being

done and the medications being administered prior to incision.

Another important aspect to making habits obvious is what Clear calls an implementation

Here's the formula, I will do a certain behavior at a certain time at a certain location.

Specifically describing the exact action you will take at a specific cue will greatly increase

For example, at 7 A.M., I will meditate for five minutes in my living room.

I personally use habit coupling or habit pairing, which is synonymous to what Clear calls habit

This is essentially, associating one habit which I consistently perform with a new one

For example, I stretch every morning without fail but my meditation isn't as consistent.

By coupling the two, I'm much more likely to meditate every single day.

Here's the habit stacking formula, after this current habit I will do this new habit.

The application of this is quite broad, but to be most effective, the cue should be highly

For healthy eating, you can say “When I serve myself a meal, I will always put veggies

We know that dopamine is the neurotransmitter most implicated in pleasure and addiction.

But it isn't just associated with the experience of pleasure – it's also released when

This anticipation is what gets us to take action.

You're more likely to find a behavior attractive if you get to do one of your favorite things

For example, I love the TV show Top Gear (and now the Grand Tour).

And I tell myself that I can watch it as long as I want, but I must stretch while doing

Here's the equation for Temptation Bundling, after a current habit, I will do this habit

And after I do this habit that I need, I will do the habit that I want.

Let's say you want to cut down on your Instagram use.

After I pull out my phone I will do 10 burpees, that's the need.

And after I do 10 burpees, I will check Instagram, that's your want.

It's key to also be aware of the importance of our family and friends.

You're the average of the five people you spend the most time with.

We don't actually choose our earliest habits – we imitate them.

The closer we are to someone, the more likely we are to imitate some of their habits.

A person's risk of becoming obese increases by 57% if he or she had a friend who became

In light of this, one of the most effective things you can do to build better habits is

to join a culture where your desired behavior is the normal behavior.

I've spoken about the power of language before in my book summary of Stick With It.

Instead of saying “I have to exercise”, say “I get to exercise”.

It's a subtle nuance, but it makes all the difference.

The mindset determines how pleasurable or painful the experience is – not the actual

A huge one for me that actually transformed my perception of public speaking was reinterpreting

my physiologic response from fear to excitement.

Yeah, my heart is racing, but not because I'm scared to speak, but because I'm so

People often ask me how long it takes to cultivate a new habit.

When will I be done with creating a habit?

Well, habits form based on frequency not time.

It's not a question of how many weeks for a habit to stick, but rather the frequency

and number of repetitions that make the difference.

Over time, it should get easier and easier, but there's no magic duration at which that

Rather than brute forcing, making the habit easy and effortless is much more likely to

To do this, we want to reduce the friction of good habits and increase the friction associated