![]() ![]() – For more examples of habit stacking, see Chapter 5 ” For example, “After I put on my running shoes, I will fill up my water bottle.” By creating simple sets of rules, you can make it easier to remember when to perform a new habit. The habit stacking formula is: “After, I will. That is, your current behavior becomes the cue for your new behavior. The key idea is to “stack” your new habit on top of a current habit. The 1st Law HOW CAN I ESTABLISH A NEW ROUTINE? There are many ways to build a new habit, but one of the first strategies I recommend is a technique I call “habit stacking.” This method was popularized by professor BJ Fogg, who calls it the “tiny habits recipe” and teaches it in his Tiny Habits program. How do you specifically track your habits? What are the best strategies to restart a habit and get back on track? The 4th Law If I only have time for one new habit, what is the best habit to pick? How can I stay motivated when I won’t see results immediately? How long does it take to form a new habit? How can I make changes as easy as possible? How small can a change be and still remain useful? I know I shouldn’t do it, but I can’t stop. The 3rd Law I know I should do it, but I still don’t. The 2nd Law What if a habit gets boring? How can I stick with it? How can I stay motivated when my habits go against the grain of my social environment? Is it true you can never really “break” a bad habit? How can I create an environment conducive to good habits? How can I recognize and avoid the triggers that lead to bad habits? THE 1ST LAW How can I establish a new routine? Habits FAQ Common questions and where you’ll find the answers. In summary, the cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and, ultimately, becomes associated with the cue. This “habit loop” is continually scanning the environment, predicting what will happen next, trying out different responses, and learning from the results. They form an endless cycle that is running every moment you are alive. Ed Latimore and building good habits: found that he could focus putting headphones on even without playing music.The four stages of habit are best described as a feedback loop.You don't actually enjoy this." Systematically reframes queues. Alan Carr's easy way to stop smoking: "stop lying to yourself.MTA adopted a modified version and reduced errors by 57% within a couple years. Reduces error by 85% and accidents by 30%. Pointing and calling in the Japanese subway saved a life.How not to be a fair-weather anything is sticking to the schedule."Who can handle the boredom of training every day"."Boiling will soften potato and harden egg but you can't choose whether you're a potato or egg".Explore exploit paradigm, settle on 80% exploit 20% explore.Habit tracking is not for everyone and everything because it has high costs.Goodhart's law: when one starts to optimize for a KPI then the KPI loses use."The first rule of compounding is never interrupt it".“The Two-Minute Rule states, ‘When you start a new habit, it should take less than two minutes to do.’”.Art and Fear Ted Orlan: Book about quantity is quality.Breaking bad habits: make it invisible, unappealing, difficult, and unsatisfying.Time and place are great intention triggers.Japanese conductors see "pointing and calling." The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become. ![]() Good habits: make it obvious, attractive, easy, and satisfying (“Any habit can be broken down into a feedback loop that involves four steps: cue, craving, response, and reward.”).I've noticed the longer and more frequently I write deal memos, I become instinctively drawn to revenue, valuation, funding, and the other criteria for any form of business evaluation. That said, all this will influence how I continue to try and make SIFA the most relevant nexus for startup investors. I started reading this book and was very confused: wasn't this the same book as Charles Duhigg's The Power of Habit? After finishing the book, I concluded that Clear's book has been more successful because 1) it's more concrete and has more tactics, 2) he himself lives the principles, and 3) he continues to market the content online. ![]()
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