If you want better results, then forget about setting goals. Focus on your system instead. The seed of every habit is a single, tiny decision. The more you repeat a behavior, the more you reinforce the identity associated with that behavior. Science of how habits work. Cue (noticing the reward). Response (obtaining the reward). Reward. Craving (wanting the reward). How to create a good habit. Response (Make it easy). Reward (Make it satisfying). Craving (Make it attractive). Cue (Make it obvious). How to break a bad habit. Craving (Make it unattractive). Response (Make it difficult). Reward (Make it unsatisfying). Cue (Make it invisible). Make a habits scorecard to identify your good/bad habits. “Does this habit help me become the type of person I wish to be?“. Identify a current habit you already do each day and then stack your new behavior on top. After I [current habit], I will [new habit], in [specific location]. “Disciplined people are better at structuring their lives in a way that does not require heroic willpower and self-control. They spend less time in tempting situations. If you can’t get any work done, leave your phone in another room for a few hours. The wanting centers of your brain are much larger than the liking centers. The habit stacking + temptation bundling formula:. After I [habit I need], I will [habit I want]. After I [current habit], I will [habit I need]. Nothing sustains motivation better than being part of a tribe. High status people enjoy the approval, respect, and praise of others. Even the tiniest action is tinged with the motivation to feel differently. Find something that makes you truly happy and then create a short routine that you perform every time before you do the things you love. The key to finding and fixing the causes of your bad habits is to reframe the associations you have about them. Don't delay for the best approach, take action. That is the biggest reason why you slip into motion rather than taking action. You want to delay failure. The key is to start with repetition, not perfection. Redesign your life so the actions that matter most are also the actions that are easiest to do. “When you start a new habit, it should take less than two minutes to do”. The more you ritualized the beginning of a process, the more likely becomes that you can slip into the state of deep focus that is required to do great things. Sometimes, success is less about making good habits easy and more about making bad habits hard. Like resetting your passwords on social media every Monday. Make sure your good habits are not just an outcome you hope for but an outcome that is virtually guaranteed. You must make habits satisfying. What is rewarded is repeated. Change is easy when it’s enjoyable. When you slip: follow this rule. Never miss twice. Making progress is satisfying and visual measures provide clear evidence of your progress. Even small wins feed your desire. Habit tracking also keeps you honest. Just don’t put up a zero. If you want to prevent bad habits, adding an instant cost to the action is a great way to reduce the odds. Creating a habit contract with accountability partners is a strong way to make your bad habits painful. You don’t have to build the habits that everyone tells you to build. Choose the habit that best suited you, not the one that is the most popular. When you can’t win by being better, you can win by being different. The Goldilocks rule: humans experience peak motivation when working on tasks that are right on the edge of their current abilities. Not too hard. Not too easy. Just right. The greatest threat to success is not failure but boredom. Professionals stick to the schedule (have a high threshold for boredom); amateurs life get in the way. Habits + deliberate practice = mastery. Reflection review offers an ideal time to revisit the most important aspect of behavior change, identity. Lack of self-awareness is poison. Reflection and review is the antidote ￼￼. The secret to getting results that last is to never stop making improvements.￼. Small habits don’t add up, they compound. Tiny changes, remarkable results.