Master the habit of showing up When you dream about making a change, excitement inevitably takes over and you end up trying to do too much too soon. You’ll find that nearly any habit can be scaled down into a two-minute version: “Read before bed each night” becomes “Read one page.” “Do thirty minutes of yoga” becomes “Take out my yoga mat.” “Study for class” becomes “Open my notes.” Once you’ve started doing the right thing, it is much easier to continue doing it. A new habit should not feel like a challenge. The actions that follow can be challenging, … Continue reading Every new habit should take less than Two minutes

[…] finding ways to reduce the friction associated with our good habits and increase the friction associated with our bad ones. There are many ways to prime your environment so it’s ready for immediate use. Want to draw more? Put your pencils, pens, notebooks, and drawing tools on top of your desk, within easy reach. Want to exercise? Set out your workout clothes, shoes, gym bag, and water bottle ahead of time. -Atomic Habits, p.155 Continue reading Create an environment where doing the right thing is as easy as possible.

There is nothing magical about time passing with regard to habit formation. It doesn’t matter if it’s been twenty-one days or thirty days or three hundred days. You could do something twice in thirty days, or two hundred times. It’s the frequency that makes the difference. Your current habits have been internalized over the course of hundreds, if not thousands, of repetitions. New habits require the same level of frequency. -Atomic Habits, p.146 Continue reading How long does it take to build a new habit?

Stop thinking about your environment as filled with objects. Start thinking about it as filled with relationships. Think in terms of how you interact with the spaces around you. For one person, her couch is the place where she reads for an hour each night. The good news? You can train yourself to link a particular habit with a particular context. -Atomic Habits, p.87 Continue reading One space, one use

Every habit is initiated by a cue, and we are more likely to notice cues that stand out. -Atomic Habits, p.85 Continue reading Create obvious visual cues can draw your attention toward a desired habit.