22 - Atomic Habits Chapter 3: How To Build Better Habits In 4 Steps

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On this episode, Denise and Sam discuss Chapter 3: How To Build Better Habits In 4 Steps.

Behavior with satisfying consequences tends to be repeated, while less pleasant behavior is less likely to be repeated. Habits are automatic behaviors formed through trial and error. Useless movements fade with practice, while valuable actions are reinforced. Habits are reliable solutions to recurring problems, reducing brain activity. They involve recognizing cues for success and ignoring distractions, creating mental rules. Habits are learned shortcuts from past experiences, enhancing future freedom.

Habit formation has four steps: cue, craving, response, and reward. Cues predict rewards and trigger cravings. Cravings are the motivation behind habits, driven by a desire to change one's inner state. Responses depend on motivation and ability. Rewards satisfy cravings and teach which actions are rewarding. All four stages complete a habit loop, ensuring behavior repetition.

Cues lead to cravings, motivating responses, and obtaining rewards, forming a neurological feedback loop. The process divides into two phases: the problem phase (cue and craving) and the solution phase (response and reward). All behavior aims to solve problems.

Four laws of behavior change guide habit creation:

1. Make it obvious (cue).
2. Make it attractive (craving).
3. Make it easy (response).
4. Make it satisfying (reward).

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