the four laws (and their opposites), one page

from Atomic Habits and James Clear's own summary page. build a habit with these four, break one by flipping them

1st law: make it obvious

environment design + habit stacking ("after [current habit], I will [new habit]"). from the source, not a summary of a summary

2nd law: make it attractive

temptation bundling. pair a habit you need with one you want

3rd law: make it easy

the two-minute rule. shrink the habit until starting takes no willpower

4th law: make it satisfying

immediate reward + a habit tracker so the streak itself becomes the payoff

break a habit, invert law 1: make it invisible

remove the cue. phone in another room, not just on silent

invert law 2: make it unattractive

reframe the mindset. 'i don't get to' vs 'i don't want to.' easier said than done, obviously

invert law 3: make it difficult

add friction. a commitment device, or just unplug the thing

invert law 4: make it unsatisfying

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