Summary of Atomic Habits: The Cardinal Rule of Behavior Change

Text Version

• "What is immediately rewarded is repeated. What is immediately punished is avoided."
  • The Cardinal Rule of Behavior Change
  • "Make it satisfying"
• Bad Habits:
  • Immediate outcome feels good
  • Long term outcome feels bad
• Good Habits:
  • Immediate outcome feels bad
  • Long term outcome feels good
  • Find ways to make immediately satisfying
    • e.g. Put money you would have spent eating out in a vacation savings account

• Introduction

1. The Surprising Power of Atomic Habits
2. How Your Habits Shape Your Identity (and Vice Versa)
3. How to Build Better Habits in 4 Simple Steps
4. The Man Who Didn't Look Right
5. The Best Way to Start a New Habit
6. Motivation Is Overrated; Environment Often Matters More
7. The Secret to Self-Control
8. How to Make a Habit Irresistible
9. The Role of Family and Friends in Shaping Your Habits
10. How to Find and Fix the Causes of Your Bad Habits
11. Walk Slowly, but Never Backward
12. The Law of Least Effort
13. How to Stop Procrastinating by Using the Two-Minute Rule
14. How to Make Good Habits Inevitable and Bad Habits Impossible
15. The Cardinal Rule of Behavior Change
16. How to Stick with Good Habits Every Day
17. How an Accountability Partner Can Change Everything
18. The Truth About Talent (When Genes Matter and When They Don't)
19. The Goldilocks Rule: How to Stay Motivated in Life and Work
20. The Downside of Creating Good Habits