James Clear

So classic examples are things like, oh, you can reward yourself with a bubble bath or with ice cream or buying something that you wanted or whatever. I think the key with those short term reinforcements is you want to make sure that the reinforcement also aligns with the long term identity that you're trying to build.

You go to the gym and you do a workout and then you eat a bowl of ice cream. It's like, okay, you're casting votes for two different identities. Or let's say that you're trying to get your finances in order. And so you're like, okay, I want to budget consistently and save money for retirement.

You go to the gym and you do a workout and then you eat a bowl of ice cream. It's like, okay, you're casting votes for two different identities. Or let's say that you're trying to get your finances in order. And so you're like, okay, I want to budget consistently and save money for retirement.

Well, if you reward yourself with that, buying a leather jacket, then it's kind of like, okay, on the one hand, you're trying to be a saver. On the other hand, you're being a spender. So I like to pick things that we feel like are aligned.

Well, if you reward yourself with that, buying a leather jacket, then it's kind of like, okay, on the one hand, you're trying to be a saver. On the other hand, you're being a spender. So I like to pick things that we feel like are aligned.

So like in the fitness example, you could say, well, if I don't miss any workouts this week, then I'm going to reward myself with a bubble bath and kind of like an hour alone of peace and quiet on the weekend. And that's like a vote for taking care of your body. That seems pretty aligned. Or if I save consistently for retirement this month and I make a contribution each week.

So like in the fitness example, you could say, well, if I don't miss any workouts this week, then I'm going to reward myself with a bubble bath and kind of like an hour alone of peace and quiet on the weekend. And that's like a vote for taking care of your body. That seems pretty aligned. Or if I save consistently for retirement this month and I make a contribution each week.

then at the end of the month, I'm going to reward myself with a hike in the woods. And that's like another example of a lifestyle of freedom and of controlling your time. So anything that's aligned or reinforces that story you're trying to build, I think that can make a great immediate reinforcement.

then at the end of the month, I'm going to reward myself with a hike in the woods. And that's like another example of a lifestyle of freedom and of controlling your time. So anything that's aligned or reinforces that story you're trying to build, I think that can make a great immediate reinforcement.

In the long run, the way to feel rewarded, the kind of ideal form of making it satisfying is when the behavior starts to feel like it reinforces your desired identity. So if you're the kind of person who feels like, yeah, I'm the type of person who doesn't miss workouts, then in the middle of doing a set of squats, you can feel satisfied because you're being the kind of person you want to be.

In the long run, the way to feel rewarded, the kind of ideal form of making it satisfying is when the behavior starts to feel like it reinforces your desired identity. So if you're the kind of person who feels like, yeah, I'm the type of person who doesn't miss workouts, then in the middle of doing a set of squats, you can feel satisfied because you're being the kind of person you want to be.

And so this comes back to kind of the point you made a little bit ago about, I just don't want to miss a workout. Like I kind of feel off. I feel like I'm not being myself and I miss. And so just getting the reps in that alone is satisfying in the moment. And that's sort of the ultimate version of making it satisfying because you don't even need to wait for the reward.

And so this comes back to kind of the point you made a little bit ago about, I just don't want to miss a workout. Like I kind of feel off. I feel like I'm not being myself and I miss. And so just getting the reps in that alone is satisfying in the moment. And that's sort of the ultimate version of making it satisfying because you don't even need to wait for the reward.

It's just happening as you're in the middle of performing the behavior. Make it obvious, make it attractive, make it easy, make it satisfying. Those four laws and the various ways to intervene and do that increase the odds that you're going to fall through on a good habit.

It's just happening as you're in the middle of performing the behavior. Make it obvious, make it attractive, make it easy, make it satisfying. Those four laws and the various ways to intervene and do that increase the odds that you're going to fall through on a good habit.

The point about people self-selecting by picking up the book is interesting. Sometimes it's like you're sort of only helping the people who already want to be helped in that sense. It's interesting to think that most of the time the people who most need to read the book are not the people who pick it up to read it.

The point about people self-selecting by picking up the book is interesting. Sometimes it's like you're sort of only helping the people who already want to be helped in that sense. It's interesting to think that most of the time the people who most need to read the book are not the people who pick it up to read it.

The people who read about habits are usually the ones who have fairly decent habits and are pretty interested in it. The people who need it the most, they've never read a book on habits and they don't want to read it. They're not interested. Something interesting about that. But I think the points you bring up are very true and challenging. Changing your own behavior is hard enough.

The people who read about habits are usually the ones who have fairly decent habits and are pretty interested in it. The people who need it the most, they've never read a book on habits and they don't want to read it. They're not interested. Something interesting about that. But I think the points you bring up are very true and challenging. Changing your own behavior is hard enough.

Changing other people's behavior is like a whole other level of difficulty, a whole other order of magnitude of difficulty. I'll offer maybe three ideas that could apply. The first one, and we've already talked about this in various ways, but I do think you have to make it really small. So you said taking a pill is the smallest version, but it doesn't always have to be that.