Atomic Habits: Summary copy64 things on TwosIf you want better results, then forget about setting goals. Focus on your system instead.The seed of every habit is a single, tiny decisionThe more you repeat a behavior, the more you reinforce the identity associated with that behaviorScience of how habits workCue (noticing the reward)Response (obtaining the reward)Craving (wanting the reward)RewardHow to create a good habitCue (Make it obvious)Response (Make it easy)Craving (Make it attractive)Reward (Make it satisfying)Cue (Make it invisible)How to break a bad habitCraving (Make it unattractive)Response (Make it difficult)Reward (Make it unsatisfying)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 topAfter I [current habit], I will [new habit], in [specific location]They spend less time in tempting situations“Disciplined people are better at structuring their lives in a way that does not require heroic willpower and self-controlIf you can’t get any work done, leave your phone in another room for a few hoursThe wanting centers of your brain are much larger than the liking centersThe habit stacking + temptation bundling formula:After I [current habit], I will [habit I need]After I [habit I need], I will [habit I want]Nothing sustains motivation better than being part of a tribeHigh status people enjoy the approval, respect, and praise of othersEvent the tiniest action is tinged with the motivation to feel differentlyThe key to finding and fixing the causes of your bad habits is to reframe the associations you have about them.Find something that makes you truly happy and then create a short routine that you perform every time before you do the things you loveDon't delay for the best approach, take actionThat 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 perfectionRedesign 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 hardMake sure your good habits are not just an outcome you hope for but an outcome that is virtually guaranteedLike resetting your passwords on social media every MondayYou must make habits satisfyingWhat is rewarded is repeatedChange is easy when it’s enjoyableEven small wins feed your desireHabit tracking also keeps you honestJust don’t put up a zeroMaking progress is satisfying and visual measures provide clear evidence of your progressWhen you slip: follow this rule. Never miss twice.If you want to prevent bad habits, adding an instant cost to the action is a great way to reduce the oddsCreating a habit contract with accountability partners is a strong way to make your bad habits painfulYou 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 popularWhen you can’t win by being better, you can win by being differentThe 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.Professionals stick to the schedule (have a high threshold for boredom); amateurs life get in the way.The greatest threat to success is not failure but boredom.Habits + deliberate practice = masteryReflection review offers an ideal time to revisit the most important aspect of behavior change, identityLack 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.