Tiny Changes, Remarkable Results
Build Good Habits & Break Bad Ones
Tiny Changes, Remarkable Results
HOW I LEARNED ABOUT HABITS
HOW AND WHY I WROTE THIS BOOK
HOW THIS BOOK WILL BENEFIT YOU
The Surprising Power of Atomic Habits
WHY SMALL HABITS MAKE A BIG DIFFERENCE
WHAT PROGRESS IS REALLY LIKE
THE PLATEAU OF LATENT POTENTIAL
FORGET ABOUT GOALS, FOCUS ON SYSTEMS INSTEAD
Problem number three: Goals restrict your happiness.
Problem number four: Goals are at odds with long-term progress.
A SYSTEM OF ATOMIC HABITS
How Your Habits Shape Your Identity (and Vice Versa)
Three Layers of Behavior Change
THE TWO-STEP PROCESS TO CHANGING YOUR IDENTITY
The real reason habits matter
How to build better habits in four simple steps
WHY YOUR BRAIN BUILDS HABITS
THE SCIENCE OF HOW HABITS WORK
THE FOUR LAWS OF BEHAVIOR CHANGE
How to Create a Good Habit
The Man Who Didn't Look Right
The Best Way to Start a New Habit
HABIT STACKING: A SIMPLE PLAN TO OVERHAUL YOUR HABITS
Motivation Is Overrated; Environment Often Matters More
HOW TO DESIGN YOUR ENVIRONMENT FOR SUCCESS
The Secret to Self-Control
HOW TO CREATE A GOOD HABIT
The dopamine-driven feedback loop
HOW TO USE TEMPTATION BUNDLING TO MAKE YOUR HABITS MORE ATTRACTIVE
The Role of Family and Friends in Shaping Your Habits
THE SEDUCTIVE PULL OF SOCIAL NORMS
CONFORMING TO SOCIAL NORMS
Three. Imitating the Powerful
How to Find and Fix the Causes of Your Bad Habits
HOW TO REPROGRAM YOUR BRAIN TO ENJOY HARD HABITS
Inversion of the second law: Make It Unattractive
Walk Slowly, but Never Backward
How long does it actually take to form a new habit?
WALKING TEN MINUTES PER DAY
THE SHAPE OF HUMAN BEHAVIOR
HOW TO ACHIEVE MORE WITH LESS EFFORT
PRIME THE ENVIRONMENT FOR FUTURE USE
How to Stop Procrastinating by Using the Two-Minute Rule
How to Make Good Habits Inevitable and Bad Habits Impossible
HOW TO AUTOMATE A HABIT AND NEVER THINK ABOUT IT AGAIN
ONETIME ACTIONS THAT LOCK IN GOOD HABITS
HOW TO CREATE A GOOD HABIT
THE FOURTH LAW Make It Satisfying
THE MISMATCH BETWEEN IMMEDIATE AND DELAYED REWARDS
HOW TO TURN INSTANT GRATIFICATION TO YOUR ADVANTAGE
How to Stick with Good Habits Every Day
HOW TO KEEP YOUR HABITS ON TRACK
Let's break down each one.
Benefit number two: Habit tracking is attractive.
Benefit number three: Habit tracking is satisfying.
What can we do to make tracking easier?
HOW TO RECOVER QUICKLY WHEN YOUR HABITS BREAK DOWN
KNOWING WHEN (AND WHEN NOT) TO TRACK A HABIT
How an Accountability Partner Can Change Everything
HOW TO CREATE A GOOD HABIT
How to Go from Being Merely Good to Being Truly Great
HOW YOUR PERSONALITY INFLUENCES YOUR HABITS
HOW TO FIND A GAME WHERE THE ODDS ARE IN YOUR FAVOR
HOW TO GET THE MOST OUT OF YOUR GENES
The Goldilocks Rule: How to Stay Motivated in Life and Work
HOW TO STAY FOCUSED WHEN YOU GET BORED WORKING ON YOUR GOALS
The Downside of Creating Good Habits
Habits plus deliberate practice equals mastery.
How to review your habits and make adjustments
HOW TO BREAK THE BELIEFS THAT HOLD YOU BACK
What Should You Read Next?
How to Apply These Ideas to Business