A framework for building habits: make it obvious (cue), attractive (craving), easy (response), and satisfying (reward).
To build a meditation habit: (1) Make it obvious by placing your cushion in the middle of your bedroom; (2) Make it attractive by pairing it with your favorite tea; (3) Make it easy by committing to just two minutes; (4) Make it satisfying by using a streak tracker app.
The Four Laws are a novel discovery rather than a synthesis of existing behavioral psychology research from multiple sources.
Atomic Habits
James Clear
A specific plan that states when, where, and how you will execute a behavior: 'I will [behavior] at [time] in [location].'
Scale down any habit to a two-minute version to overcome starting friction: 'Exercise for 30 minutes' becomes 'Put on workout clothes.'
Anchoring a new habit to an existing habit using the formula: 'After I [current habit], I will [new habit].'
Pair an action you need to do with an action you want to do to make habits more attractive.
A specific plan that states when, where, and how you will execute a behavior: 'I will [behavior] at [time] in [location].'