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Make new habits obvious, attractive, easy, and satisfying from "summary" of Atomic Habits (Hindi) by James Clear
To make a new habit stick, you must make it obvious. You need to bring your habits into the forefront of your mind. One way to do this is to use environmental cues. For example, if you want to read more, you can place a book on your pillow before going to bed. This way, when you see the book, you are reminded to read before sleeping. Another way to make a habit obvious is to use implementation intentions. This means you decide in advance where and when you will take a specific action. For instance, if you want to exercise in the morning, you can say, "I will go for a run at 6 am in the park." By making your habits obvious, you are more likely to follow through with them. In addition to being obvious, your habits must also be attractive. You are more likely to stick to a habit if you enjoy it. One way to make a habit attractive is to reframe your mindset. Instead of saying, "I have to exercise," say, "I get to exercise." By changing your perspective, you can make the habit more appealing. Another way to make a habit attractive is to pair it with something you already enjoy. For example, if you like watching TV, you can only watch your favorite show while exercising on a stationary bike. This way, you are more likely to look forward to working out. Moreover, your habits should be easy to do. The more convenient a habit is, the more likely you are to stick to it. One way to make a habit easy is to reduce the friction associated with it. For instance, if you want to eat healthier, you can prepare your meals in advance so that you always have healthy options available. Another way to make a habit easy is to scale it down. Instead of aiming to do 100 push-ups a day, start with just 10 and gradually increase the number. By making your habits easy, you remove the barriers that might prevent you from following through. Lastly, your habits must be satisfying. You are more likely to repeat a behavior if it is rewarding. One way to make a habit satisfying is to track your progress. By keeping a log of your actions, you can see how far you have come and feel a sense of accomplishment. Another way to make a habit satisfying is to add a bit of immediate gratification. For example, if you are trying to save money, you can treat yourself to a small reward every time you reach a
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