James Clear

Incredible reference. Yes. Fantastic. Little did we know that Will Ferrell was a cognitive psychology fan.

Yeah. Yeah. Yeah. Amazing. 50% of the time it works every time. I'm going to be honest with you. That smells like pure gasoline. It's got bits of real Panther in it. Oh, it's made by Odeon. So those are the four stages. What I like to do and what I consider to be the hallmark of my work. I'm just interpreting the research, like pretending to be an academic. I'm not actually an academic, but,

Yeah. Yeah. Yeah. Amazing. 50% of the time it works every time. I'm going to be honest with you. That smells like pure gasoline. It's got bits of real Panther in it. Oh, it's made by Odeon. So those are the four stages. What I like to do and what I consider to be the hallmark of my work. I'm just interpreting the research, like pretending to be an academic. I'm not actually an academic, but,

I think the value that I try to provide is to make these ideas actionable and to turn them into something that we can operationalize or apply to daily life. And the four laws of behavior change are how I have attempted to do that. So if we understand that a habit has those four steps and how do we actually change our behaviors, we can follow these four laws and there's one for each stage.

I think the value that I try to provide is to make these ideas actionable and to turn them into something that we can operationalize or apply to daily life. And the four laws of behavior change are how I have attempted to do that. So if we understand that a habit has those four steps and how do we actually change our behaviors, we can follow these four laws and there's one for each stage.

The first law of behavior change is to make it obvious. You want the cues of your good habits to be obvious, available, visible, easy to see. The easier it is to see or get your attention, the easier it is to notice, the more likely you are to act on it. The second law is to make it attractive.

The first law of behavior change is to make it obvious. You want the cues of your good habits to be obvious, available, visible, easy to see. The easier it is to see or get your attention, the easier it is to notice, the more likely you are to act on it. The second law is to make it attractive.

So the more attractive or appealing or exciting a habit is, the more likely you are to feel motivated to do it. So again, this is about anticipating it or something you anticipate more, feel more motivated. The third law is to make it easy. The more easy, convenient, frictionless, simple a habit is, the more likely the behavior is to be performed.

So the more attractive or appealing or exciting a habit is, the more likely you are to feel motivated to do it. So again, this is about anticipating it or something you anticipate more, feel more motivated. The third law is to make it easy. The more easy, convenient, frictionless, simple a habit is, the more likely the behavior is to be performed.

And then the fourth and final law is to make it satisfying. The more satisfying or enjoyable, pleasurable a habit is, the more likely you are to repeat it in the future. So those four laws give you like a high level overview of how to build a good habit. So make it obvious, make it attractive, make it easy, make it satisfying.

And then the fourth and final law is to make it satisfying. The more satisfying or enjoyable, pleasurable a habit is, the more likely you are to repeat it in the future. So those four laws give you like a high level overview of how to build a good habit. So make it obvious, make it attractive, make it easy, make it satisfying.

You don't need all four every single time, but the more that you have those four things working for you, I think the more likely it is that the good behavior will stick or that you'll find a way to start on it. If you wanna break a bad habit, then you just invert those four. So rather than making it obvious, you wanna make the cue invisible. Unsubscribe from emails, reduce exposure to the cue.

You don't need all four every single time, but the more that you have those four things working for you, I think the more likely it is that the good behavior will stick or that you'll find a way to start on it. If you wanna break a bad habit, then you just invert those four. So rather than making it obvious, you wanna make the cue invisible. Unsubscribe from emails, reduce exposure to the cue.

If you're trying to be on a diet, don't follow food bloggers on Instagram. Reducing exposure to the thing that starts the process. Rather than making it attractive, make it unattractive. Rather than making it easy, make it difficult. So increase friction, put more steps between you and the behavior. And rather than making it satisfying, make it unsatisfying.

If you're trying to be on a diet, don't follow food bloggers on Instagram. Reducing exposure to the thing that starts the process. Rather than making it attractive, make it unattractive. Rather than making it easy, make it difficult. So increase friction, put more steps between you and the behavior. And rather than making it satisfying, make it unsatisfying.

Layer on some kind of immediate consequence or cost to the behavior. Those four, make it invisible, make it unattractive, make it difficult, make it unsatisfying, give you a high-level framework for how to break a bad habit.

Layer on some kind of immediate consequence or cost to the behavior. Those four, make it invisible, make it unattractive, make it difficult, make it unsatisfying, give you a high-level framework for how to break a bad habit.

It is two things, but I view them as two sides of the same coin. In many cases, you know, we can come up with edge cases or examples where the behaviors start to get more specific. But generally speaking, I think there are three ways to break a bad habit. You can eliminate it entirely. So you can just go cold turkey, cut it out, never do it again.

It is two things, but I view them as two sides of the same coin. In many cases, you know, we can come up with edge cases or examples where the behaviors start to get more specific. But generally speaking, I think there are three ways to break a bad habit. You can eliminate it entirely. So you can just go cold turkey, cut it out, never do it again.

You could curtail the behavior to the desired degree so you can reduce it a little bit. You still do it sometimes. Instead of drinking a beer at dinner every night, you just have it maybe once a week. You could also replace it. So rather than drinking a beer, you replace it with water.