I really love how this book is written. The author has used simple language and easy to follow structure to make the information easier to digest. I really like how you get a summary at the end of every chapter to remind you of everything you have learned in that particular chapter.

The book itself was very informative. It wasn't your typical self-help book that uses flowery and overly enthusiastic words to instill you with fleeting positivity. This book doesn't feel like that it could have been a Ted talk. The information in this book is actually useful, especially if you are trying to pick up new habits or trying to rid of old ones.

I have been following the lessons from this book and I am happy to inform you that they are working. I am getting better sleep, my dirty clothes are going right in the laundry basket, etc.

Overall, I agree with the author that small victories are just as important as big wins, if not more. When you change one small thing in your life, it has a spiral effect of positive changes that leads to a better overall lifestyle.

Summary of the Book (spoilers ahead)

The book is based on a simple framework called the Four Laws of Behavior Change which are based on the idea laid out by Charles Duhigg in his book the <b>Power of Habit</b> , which are:

• Make it obvious (Cue): Design your environment and cues to make your desired behavior the default option.

• Make it attractive (craving): Use temptation bundling, social norms, and positive emotions to make your desired behavior more appealing.

• Make it easy (response): Reduce the friction and effort required to perform your desired behavior, and use the two-minute rule to start with a simple action.

• Make it satisfying (reward): Use rewards, tracking, and feedback to reinforce your desired behavior and make it stick.

The book also explains how to apply these four laws to different aspects of your life, such as health, productivity, relationships, and finances.

One of the key insights of the book is that habits are not only about what you do, but also about who you are. Your habits shape your identity, and your identity shapes your habits. Therefore, the most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become. The book suggests that you should decide the type of person you want to be, and then prove it to yourself with small wins.

Another key insight of the book is that habits are the compound interest of self-improvement. The effects of your habits may not be noticeable or impressive at first, but they will multiply over time and lead to remarkable results. The book encourages you to focus on getting 1% better every day, rather than chasing big goals or transformations.

James Clear, the author of Atomic Habits, explained the concept of <i>delayed return environment</i> in his book. He said that we live in a modern society where most of our actions and choices do not benefit us immediately, but only in the future. For example, studying for a degree, saving for retirement, or exercising for health are all activities that have delayed returns. They require us to sacrifice our present comfort and satisfaction for a future reward.

However, our brains are not well adapted to this kind of environment, because they evolved in a different one.

To overcome this challenge, Clear suggested that we should make our good habits more satisfying and our bad habits more unsatisfying. He proposed four ways to do this:

- Use reinforcement: Reward yourself for doing the good habit, and punish yourself for doing the bad habit. For example, you can treat yourself to a movie after finishing a project, or pay a fine to a friend if you skip a workout.

- Use tracking: Measure your progress and record your results. For example, you can use a calendar, a journal, or an app to track your habits and see how far you have come.

- Use feedback: Get feedback from others and yourself. For example, you can join a group, hire a coach, or use a mirror to get feedback on your habits and improve your performance.

- Use identity: Align your habits with your desired identity. For example, you can think of yourself as a writer, a runner, or a saver, and act accordingly. This way, you can make your habits part of who you are, and not just what you do. 

Habit stacking is a technique that helps you build new habits by linking them to existing ones. The idea is to use the cues and rewards of your current habits as triggers and reinforcements for your new habits. For example, if you want to start flossing your teeth, you can stack it on top of brushing your teeth, which is already a habit for you. The formula for habit stacking is:

• After/Before [current habit], I will [new habit].

For example:

• After I brush my teeth, I will floss my teeth.

• Before I eat breakfast, I will meditate for 10 minutes.

• After I finish work, I will go for a run.

Habit stacking makes it easier to start new habits because you don’t have to create new cues and rewards from scratch. You can also stack habit by linking things you need to do with things you want to do.

For example: working out while watching your favorite show.

Habit spiraling is a concept that describes how one positive habit can lead to another, creating a virtuous cycle of improvement. The idea is that when you make a small change in one area of your life, you create a ripple effect that spreads to other areas. For example, if you start exercising regularly, you may also start eating healthier, sleeping better, and feeling more confident. Each habit reinforces and supports the others, creating a positive feedback loop that makes you more likely to stick with them.