A framework for building habits: make it obvious (cue), attractive (craving), easy (response), and satisfying (reward).
From Atomic Habits by James Clear
Clear's master framework integrates the habit loop with actionable interventions at each stage. To build a good habit, strengthen all four laws; to break a bad habit, invert them (make it invisible, unattractive, difficult, unsatisfying). Each law corresponds to a phase in the neurological habit loop and provides specific strategies like implementation intentions, temptation bundling, the two-minute rule, and habit tracking.
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.
Lasting behavior change comes from shifting your identity (who you are) rather than focusing on outcomes (what you achieve).
Mental ModelProgress accumulates invisibly beneath the surface before suddenly becoming visible, like ice melting at 32 degrees.
Mental ModelA specific plan that states when, where, and how you will execute a behavior: 'I will [behavior] at [time] in [location].'
TechniqueAnchoring a new habit to an existing habit using the formula: 'After I [current habit], I will [new habit].'
TechniqueScale down any habit to a two-minute version to overcome starting friction: 'Exercise for 30 minutes' becomes 'Put on workout clothes.'
TechniqueBehavior is shaped by environment more than willpower; design spaces to make good habits obvious and bad habits invisible.
PrincipleFocus on the process (systems) that leads to results rather than the results themselves (goals) for sustainable progress.
PrinciplePair an action you need to do with an action you want to do to make habits more attractive.
TechniqueA 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.
The Four Laws of Behavior Change is explored in depth in "Atomic Habits" by James Clear. Distilo provides a deep AI-powered analysis with key insights, audio narration, and practical frameworks.