L A W 3 : M A K E I T E A S Y “I begin each day of my life with a ritual; I wake up at 5:30 A.M., put on my workout clothes, my leg warmers, my sweatshirts, and my hat. I walk outside my Manhattan home, hail a taxi, and tell the driver to take me to the Pumping Iron gym at 91st street and First Avenue, where I workout for two hours. The ritual is not the stretching and weight training I put my body through each morning at the gym; the ritual is the cab. The moment I tell the driver where to go I have completed the ritual. It’s a simple act, but doing it the same way each morning habitualizes it— makes it repeatable, easy to do. It reduces the chance that I would skip it or do it differently. It is one more item in my arsenal of routines, and one less thing to think about.” -Twyla Tharp jamesclear.com
L A W 3 : M A K E I T E A S Y Each morning, there is a moment that determines the rest of my day. jamesclear.com
L A W 3 : M A K E I T E A S Y Your habits often act as an entrance ramp to bigger routines. jamesclear.com
L A W 3 : M A K E I T E A S Y The Two-Minute Rule. jamesclear.com
L A W 3 : M A K E I T E A S Y Make it as easy as possible to start. When you start a new habit, it should take less than two minutes to do. jamesclear.com
L A W 3 : M A K E I T E A S Y A habit must be established before it can be improved. jamesclear.com
T H E F O U R L A W S O F B E H A V I O R C H A N G E 1. CUE • Law 1: Make it obvious. 2. CRAVING • Law 2: Make it attractive. 3. RESPONSE • Law 3: Make it easy. 4. REWARD • Law 4. Make it satisfying. jamesclear.com
L A W 4 : M A K E I T S A T I S F Y I N G The only reason we repeat behaviors is because we like them. jamesclear.com
L A W 4 : M A K E I T S A T I S F Y I N G The Paper Clip Strategy. The story of Trent Dyrsmid jamesclear.com
L A W 4 : M A K E I T S A T I S F Y I N G “Every morning I would start with 120 paper clips in one jar and I would keep dialing the phone until I had moved them all to the second jar.” - Trent Dyrsmid jamesclear.com
L A W 4 : M A K E I T S A T I S F Y I N G Progress is more satisfying when you can see it. jamesclear.com
L A W 4 : M A K E I T S A T I S F Y I N G Don’t break the chain. jamesclear.com
L A W 4 : M A K E I T S A T I S F Y I N G jamesclear.com
L A W 4 : M A K E I T S A T I S F Y I N G Never miss twice. jamesclear.com
L A W 4 : M A K E I T S A T I S F Y I N G Here’s the key: track the right thing. The pace of feedback matters. jamesclear.com
T H E F O U R L A W S O F B E H A V I O R C H A N G E 1. CUE • Law 1: Make it obvious. 2. CRAVING • Law 2: Make it attractive. 3. RESPONSE • Law 3: Make it easy. 4. REWARD • Law 4. Make it satisfying. jamesclear.com
The Book • New York Times bestseller • Wall Street Journal bestseller • Audible bestseller • 4.9/5 stars on Amazon • Goodreads Finalist for “Best Nonfiction Book of the Year” atomichabits.com jamesclear.com
Q. How long do I have to do this stuff? How long does it take to build a new habit? jamesclear.com
A. A habit is not a finish line to be crossed. It is a lifestyle to be lived. jamesclear.com
Here’s the secret to this talk : It’s not just about small changes. It’s about believing something new about yourself. jamesclear.com
Identity- Based Habits. jamesclear.com
True behavior change is identity change. jamesclear.com
L A W 2 : M A K E I T A T T R A C T I V E • The goal is not to read a book, the Being It goal is to become a reader. vs. • The goal is not to run a marathon, the goal is to become a runner. Doing It • The goal is not to write a book, the goal is to become a writer. jamesclear.com
Every action you take is a vote for the type of person you wish to become. jamesclear.com
How can you get 1% better today? jamesclear.com
Keynote Follow-Up Q&A jamesclear.com
How to change your habits. jamesclear.com
It is much more important to work on the right habit than it is to work really hard. jamesclear.com
How to choose the right habit for you. jamesclear.com
jamesclear.com
Pointing-and-Calling reduces errors by up to 85 percent and cuts accidents by 30 percent. jamesclear.com
WORKSHOP The Habits • Starting from the time you wake up until the time you go to lunch, write down each habit you perform. Scorecard • Then, assign a score to each habit as positive (+), negative (-), or neutral (=) jamesclear.com
WORKSHOP • Wake up • Turn off alarm • Check my phone • Go to the bathroom Examples • Turn on the shower • Weigh myself • Take a shower • Dry off • etc... jamesclear.com
WORKSHOP • Wake up = • Turn off alarm = • Check my phone - • Go to the bathroom = Examples • Turn on the shower = • Weigh myself + • Take a shower + • Dry off = • etc... jamesclear.com
EXERCISE Create your Habits Scorecard. jamesclear.com
Most people start with outcomes. We’ll start with identity. jamesclear.com
Who is the type of person that can achieve the outcomes I want? jamesclear.com
Every action you take is a vote for the type of person you wish to become. jamesclear.com
WORKSHOP "If I want [OUTCOME], I should be [IDENTITY]." jamesclear.com
WORKSHOP • Writing. If I want to write a book, I should be the type of person who writes every day. Identity- • Weight loss. If I want to lose weight, I should be the type of person who cooks dinner rather than eating Based out. • Decluttering. If I want a tidy home, I should be the Habits type of person who cleans the dishes each night. • Sales. If I want to double my income, I should be the type of person who makes sales calls every day. jamesclear.com
It’s about alignment between your desired outcome and your daily habits. jamesclear.com
“What would a healthy person do?” jamesclear.com
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