Four Laws of Behavior Change
1. Cue: Make it Obvious
- Make the cue obvious. Change your environment to do this.
- Have a implementation intention: "I will BEHAVIOUR at TIME in LOCATION".
- Habit stacking. "After CURRENT HABIT, I will NEW HABIT"
2. Craving: Make it Attractive
- Temptation Bundling: Pair an action that you want to do with the new habit you are trying to build.
- Join spaces where the desired behavior is the normal behavior.
- Motivation Ritual: Do something you enjoy before starting the difficult habit.
3. Response: Make it Easy
- Reduce friction. Reduce the number of steps needed to take before the desired behavior.
- Prime the environment to make future actions easier.
4. Reward: Make it Satisfying
- What is immediately rewarded is repeated.
- What is immediately punished is avoided
You can invert these laws to break bad habits.