Well-designed habits scale naturally from tiny to transformative. Keep tinkering until you discover what works.
Instead of trying to “break” a habit, analyze it into specific behaviors. Then “untangle” them one at a time.
“If you learn just one thing from my entire book, I hope it’s this: Celebrate your tiny successes.”
To design a habit, choose a precise and stable anchor for the new behavior.
Motivation is fickle and unpredictable. Choose small behaviors that do not require it. Keep asking: How can I make this easier to do?
Stop talking about goals and start talking about aspirations and outcomes. Then design specific behaviors to align with them.
A = anchor, a cue to do the new behavior. B = an easy behavior that does not require motivation. C = celebration. A + B + C = Tiny Habit.
Transformation can result from many small habit changes. The trick is to avoid common fallacies in behavior design.
We can taste nirvana during daily life as we practice mindful reponses to pain and pleasure.
Misery is often tied to irrational and judgmental thoughts. We can use logic to replace these thoughts—or simply detach from them. Both approaches can help.