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Atomic Habits:
The vital thing in getting a habit to stick is to feel successful – even if it’s in a small way. The feeling of success is a signal that your habit paid off and that the work was worth the effort.
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190 |
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Atomic Habits:
…immediate rewards are essential. They keep you excited while the delayed rewards accumulate in the background.
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191 |
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Atomic Habits:
…it is important to select short-term rewards that reinforce your identity rather than ones that conflict with it.
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192 |
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Atomic Habits:
The more a habit becomes part of your life, the less you need outside encouragement to follow through. Incentives can start a habit. Identity sustains a habit.
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192 |
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Atomic Habits:
Immediate reinforcement helps maintain motivation in the short term while you’re waiting for the long-term rewards to arrive.
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192 |
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Atomic Habits:
…change is easy when it is enjoyable.
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193 |
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Atomic Habits:
Making progress is satisfying, and visual measures… provide clear evidence of your progress… they reinforce your behavior and add a little bit of immediate satisfaction…
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196 |
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Atomic Habits:
Habit tracking is powerful because it leverages multiple Laws of Behavior Change. It simultaneously makes a behavior obvious, attractive, and satisfying.
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197 |
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Atomic Habits:
Research has shown that people who track their progress on goals… are all more likely to improve than those who don’t.
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197 |
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Atomic Habits:
The mere act of tracking a behavior can spark the urge to change it.
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197 |
