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Point and Call System: 1 Law - Make It Obvious

- Habits can compound positively or negatively over time, so it's important to focus on building systems and an identity that supports good habits. - The book outlines four laws for forming strong habits: make them obvious, attractive, easy to perform, and satisfying. Specific tactics are given for implementing each law such as habit stacking, temptation bundling, and using rewards. - Advanced tactics include aligning habits with your personality, working to improve in your strengths, gradually increasing difficulty, and regularly reflecting on your progress in habits.

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Gustavo Perna
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300 views2 pages

Point and Call System: 1 Law - Make It Obvious

- Habits can compound positively or negatively over time, so it's important to focus on building systems and an identity that supports good habits. - The book outlines four laws for forming strong habits: make them obvious, attractive, easy to perform, and satisfying. Specific tactics are given for implementing each law such as habit stacking, temptation bundling, and using rewards. - Advanced tactics include aligning habits with your personality, working to improve in your strengths, gradually increasing difficulty, and regularly reflecting on your progress in habits.

Uploaded by

Gustavo Perna
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Atomic habits

- Habits compound for you or against you


- Make goals, but focus on the systems and identity

- Stop and question what you do  point and call system


- Be aware of your habits so you can change them
- Categorize habits for how they affect you in the long run
- Does it get me closer to my identity?
1st law – Make
- Trigger good habits by incorporating: behavior + time + location
it obvious
- Identify habits and “habit stack” another one on top
- Make habit stacking routine

- Habits can be easier to change in a new environment


- Create separate spaces for different habits: studying, cooking, sleeping
- Disciplined people structure the environment and avoid tempting situations
- Make the cues of your good habits obvious and the cues of your bad habits invisible

- Temptation bundling – pair an action you want to do with one you need to do (bike +
Netflix)
2nd law – Make - Join a culture where your desired behavior is the normal behavior
it attractive - Reframe your habits to highlight the benefit rather than their drawback
- Motivational ritual – associate something you like to habit  song before study / coffee
+ work

- Motion can be a form of procrastination, take action – get reps in even if it’s not perfect
- Active practice is way superior than passive learning. More practice – less planning
- Reset rooms – after eating pick-up dishes, make bed when getting up
3rd law – Make - Prime environment to make actions and good habits easier
it easy - 2-min rule  identify and start first 2-min of habit. It’s easier to keep going than
starting
- Standardize before you optimize  master the art of showing up and starting
- Ritualize beginning of important or difficult habits

4th law – Make it satisfying

- Add a little bit of immediate pleasure to habits that pay off in the long-run
- Use reinforcement  reward behavior after it’s done
- Habit tracking  track habits, time studied, miles ran, weights used, “x” calendar
- Habit tracking keeps the focus on the process rather than on the result
- Never miss a habit twice, rebound quickly. You can’t do it perfectly, BUT…
- It’s better to show up on a bad day and do something than nothing at all
- Showing up to your habit reinforces your identity
- Make a habit contract  immediate painful consequence for failing

Advanced tactics: from good to great

- Pick behaviors that align with your personality and skills


- Work hard on the things that come easy
- Set challenges that are on the edge of your ability, not too hard or easy
- Increase the difficulty slowly adjusting accordingly
- Fall in love with boredom – get used to doing the same thing over and over at 100%
- Do reflection and review every month/year and check your progress

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