The Secret to Creating Habits That Stick | SCS8
Transform Your Life with The Four Laws of Behavior Change
“Your habits are how you embody a particular identity.” James Clear, Author of Atomic Habits
Habit formation is NOT easy.
If it was, we would all be walking around as shredded and jacked gigabrain monks.
Take a look around…you don’t see many of those.
In today’s newsletter, you’re going to learn about the Four Laws of Behaviour Change, and how to adopt them into your life so that you ACTUALLY change your ways for the better!
The Four Laws of Behavior Change
The Four Laws of Behavior Change are a framework from the best-selling book by James Clear, Atomic Habits. that can help you create and maintain positive habits.
They are based on the idea that every habit is made up of four parts:
Cue
Craving
Response
Reward
By understanding and manipulating these parts, you can create habits that stick and make positive changes in your life.
1. The Law of Cue: Make it Obvious
The first law of behaviour change is to make the cue for your habit obvious.
In other words, you need to make it easy to start your habit by creating a clear signal that triggers it.
For example, if you want to start running every morning, you could lay out your running shoes and clothes the night before.
This creates an obvious cue that reminds you to start your habit.
You can also use technology to create cues.
For example, you could set a reminder on your phone or use an app that sends you a notification when it's time to start your habit.
2. The Law of Craving: Make it Attractive
The second law of behaviour change is to make the habit attractive.
This means you need to associate positive feelings with your habit, so that you crave it.
You can do this by linking your habit to something you enjoy, like listening to music or spending time with friends.
You can also make your habit more attractive by using a technique called temptation bundling.
This involves combining something you want to do with something you need to do.
For example, you could only allow yourself to watch your favorite TV show while you're working out.
3. The Law of Response: Make it Easy
The third law of behaviour change is to make the response to your habit easy.
This means you need to create a plan that outlines exactly what you need to do to start your habit.
For example, if you want to start meditating, you could decide to meditate for just one minute a day to start.
This makes it easy to get started and build momentum.
You can also use the power of environment to make your habit easier.
For example, if you want to eat healthier, you could keep healthy snacks visible and easily accessible in your kitchen.
4. The Law of Reward: Make it Satisfying
The fourth and final law of behaviour change is to make the habit satisfying.
This means you need to reward yourself for completing your habit.
Rewards create positive associations with your habit, which makes it more likely that you'll repeat it.
You can use a variety of rewards to make your habit satisfying, including social rewards (like praise or recognition from friends), intrinsic rewards (like feeling proud of yourself for completing your habit), and extrinsic rewards (like treating yourself to something you enjoy).
The Four Laws of Behavior Change can help you create and maintain positive habits by focusing on the cue, craving, response, and reward that make up every habit.
By making your habits obvious, attractive, easy, and satisfying, you can build habits that stick and make positive changes in your life.
Have an awesome weekend champs.
Don’t forget, aim up.
Tom