Be more specific when you set your trigger like: "When I close my laptop for lunch, I will do 10 push-ups next to my desk.".Habit stacking formula by BJ Fogg: After, I will.Implementation intention formula: I will at in.The problem when we want to form a habit is that we leave it for chance and not specify timing nor where it should happen.Habits scorecard: list your habits and add a positive sign (+) to your good habits, negative sign (-) to your bad ones, equal sign (=) to neutral habit.On the other hand, your habits can be dangerous because your actions are under unconscious control. No need to be aware of the cue to begin a habit because it's done nonconsciously and that's giving you the opportunity to take action which makes habits useful.The rest of the book discusses in detail the four laws.Many questions, of why we're doing what we're supposed to be doing, are answered in these 4 laws.The 4th law (Reward): Make it satisfying.The 2nd law (Craving): Make it attractive.The four laws of behavior change are related to habit formation.Craving is linked to a desire to change your internal state e.g.Steps to build a habit: cue, craving, response, and reward.That time reduced from 1.5 minutes to 6.3 seconds after 24 trials. 1898 experiment conducted by psychologist Edward Thorndike by putting cats on a puzzle box and measuring the time of escape they took."The goal is not to read a book, the goal is to become a reader.".
Better approach: Identity-based habits start from what you want to get going through the process associated with your habits until you believe that your change will make a better version of yourself. The problem is that we focus on what we want to achieve/get not what we want to become. "We try to change our habits in the wrong way.". Two reasons why changing our habits is difficult:. The actual win is to be better each day and this is done by following a system. The problem is that we focus on goals associated with results and we forget to put systems associated with processed to achieve those results. It always takes time until you cross the "Plateau of Latent Potentials". Imagine an ice cube sitting at room temperature, it gradually melts. It builds up, like compound interest." - Warren Buffet We make a few changes, but the results never seem to come quickly so we slide back into our previous routines. The problem is that we don't consider small changes that can make a difference. After 5 years, the British Cycling team won 60% of the gold medals in the 2008 Olympics. For 110 years, the British Cycling team never won any game until Dave Brailsford came who paid attention to the smallest details like bike seats, how to lead to the fastest muscle recovery, how to reduce chances of catching a cold, even type of pillow and mattress for best night sleep for each rider. Improving 1% will get you a significant increase when you put everything all together. "This book is about the fundamentals of human behavior.". In 2018, millions of visitors per month on his site and 500k email subs. In the same year, the appearance of his articles were in big publications read by 8 million. 100k in 2014 and 200k in 2015 and then BAM Atomic Habits was published. 2 articles each week for a few months led James to 1000 email subscribers. "The quality of our lives often depends on the quality of our habits.". Turning point was after 2 years of James' injury. The story of James Clear, the author, losing consciousness when he was young. The 4th Law: Make It Satisfying and I'll leave my review at the end. In this blog post, I'll compile my notes on the book that has 6 parts: 
On a personal level, I've created a new good habit while reading this book being consistent in writing every single day. This book distills so much value into forming new habits and is very practical and to the point when explaining the four laws of behavior change to better understand human behavior.
Authored by James Clear and published in 2018. Atomic Habits is the #1 New York Times bestseller.
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