– For more on the long-term outcomes of habits, see Chapters 1, 4, and 15 HOW CAN I RECOGNIZE AND AVOID THE TRIGGERS THAT LEAD TO BAD HABITS? One of the most practical ways to eliminate a bad habit is to reduce exposure to the cue that causes it. The longer you expand the time scale, the more clearly you can notice the differences between good and bad habits. It might be effective in the short-run, but it tends to be harmful over time.
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Smoking a cigarette may reduce stress right now (that’s how it’s serving you), 4 | HABITS FAQ ATOMIC HABITS BONUS but it’s not a healthy long‐term behavior. Generally speaking, good habits will have net positive outcomes in the long-run. Whether a habit is good or bad usually depends on the long-term benefits or consequences of the behavior.
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However, people still use the terms “good habit” and “bad habit” all the time, and I think there is a simple way to distinguish between the two. Biting your nails might ease your stress or anxiety, for example. All habits serve you in some way-even the bad ones-which is why you do them. – For more examples of habit stacking, see Chapter 5 HOW DO I KNOW IF A HABIT IS GOOD OR BAD? Technically speaking, habits aren’t “good” or “bad.” It might be better to call them “effective” or “ineffective.” If a habit effectively solves the problem you’re facing, then you’ll have a reason to repeat it. ” 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. 16 3 | HABITS FAQ ATOMIC HABITS BONUS 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. 16 How do you specifically track your habits? Ch. 17 What are the best strategies to restart a habit and get back on track? Ch. 1, 16, and 19 How can I hold myself accountable? Ch. 1 and 2 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? Ch. 14 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? Ch.3 and 11 Ch. 13 I know I shouldn’t do it, but I can’t stop. 9 The 3rd Law I know I should do it, but I still don’t. 6, 7, and 12 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? Ch. 7, 10, and 14 How can I develop self-control? Ch. 6 and 12 Is it true you can never really “break” a bad habit? Ch. 7, 10, and 14 How can I create an environment conducive to good habits? Ch. 1, 4, and 15 How can I recognize and avoid the triggers that lead to bad habits? Ch.
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5 How do I know if a habit is good or bad? Ch. 2 | HABITS FAQ ATOMIC HABITS BONUS The 1st Law THE 1ST LAW How can I establish a new routine? Ch. 1 | HABITS FAQ ATOMIC HABITS BONUS Habits FAQ Common questions and where you’ll find the answers.
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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. ATOMIC HABITS BONUS THE HABIT LOOP The Habit Loop The four stages of habit are best described as a feedback loop.