■ Habit stacking is a strategy you can use to pair a new habit with a current habit. ■ The implementation intention formula is: I will at in. ■ Creating an implementation intention is a strategy you can use to pair a new habit with a specific time and location. ■ The two most common cues are time and location. “The 1st Law of Behavior Change makes it obvious. “To write a great book, you must first become the book.” ― James ClearĢ. “People who are better at delaying gratification have higher SAT scores, lower levels of substance abuse, lower likelihood of obesity, better responses to stress, and superior social skills.” ― James Clearģ0. “The truth is, a habit must be established before it can be improved.” ― James ClearĢ9. Make the cues of your good habits obvious and the cues of your bad habits invisible.” ― James ClearĢ8. “Instead of summoning a new dose of willpower whenever you want to do the right thing, your energy would be better spent optimizing your environment. Reframing your habits to highlight their benefits rather than their drawbacks is a fast and lightweight way to reprogram your mind and make a habit seem more attractive.” ― James ClearĢ7. If it wasn’t for my wheelchair, I would be bed-bound and never able to leave my house.” This shift in perspective completely transformed how he lived each day.
When asked if it was difficult being confined, he responded, “I’m not confined to my wheelchair-I am liberated by it. “I once heard a story about a man who uses a wheelchair. Prove it to yourself with small wins.” ― James ClearĢ6. “Decide the type of person you want to be. It is only when looking back, two, five, or perhaps ten years later that the value of good habits and the cost of bad ones become strikingly apparent.” ― James Clearġ5.
They seem to make little difference on any given day and yet the impact they deliver over the months and years can be enormous.
The same way that money multiplies through compound interest, the effects of your habits multiply as you repeat them. “Habits are the compound interest of self-development. “Watching television makes you feel sluggish, so you watch more television because you don’t have the energy to do anything else.” ― James Clearġ4. “We are so focused on figuring out the best approach that we never get around to taking action.” ― James Clearġ3. It’s easier to practice self-restraint when you don’t have to use it very often.” ― James Clearġ2. The people with the best self-control are typically the ones who need to use it the least. In other words, they spend less time in tempting situations. Instead, ‘disciplined’ people are better at structuring their lives in a way that does not require heroic willpower and self-control. “When scientists analyze people who appear to have tremendous self-control, it turns out those individuals aren’t all that different from those who are struggling.
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