Build Better Habits
Learn how to create lasting habits using scientific principles from Atomic Habits by James Clear. Small changes, remarkable results.
The Four Laws of Behavior Change
These four simple steps will help you build better habits and break bad ones. Based on the habit loop: cue, craving, response, and reward.
Cue
Make it obvious. Set up triggers that prompt you to start your habit.
Examples:
- Place running shoes by the door
- Keep books on your nightstand
- Use environmental reminders
- Stack habits with existing routines
Craving
Make it attractive. Increase the appeal of your habits.
Examples:
- Join a community with shared habits
- Pair habits with activities you enjoy
- Create a motivating environment
- Focus on the benefits, not the process
Response
Make it easy. Reduce friction and simplify the habit.
Examples:
- Break habits into 2-minute actions
- Prepare your environment in advance
- Remove obstacles to good habits
- Create friction for bad habits
Reward
Make it satisfying. Create a feeling of immediate success.
Examples:
- Celebrate small wins immediately
- Track progress visually
- Never miss twice (maintain the streak)
- Design rewards that reinforce identity
Key Principles
These core ideas from Atomic Habits will transform how you think about progress and self-improvement.
Habits are the compound interest of self-improvement
Small changes often appear to make no difference until you cross a critical threshold. The most powerful outcomes are delayed.
Focus on systems, not goals
Goals are about the results you want to achieve. Systems are about the processes that lead to those results. Focus on the process.
Identity-based habits
The most effective way to change your habits is to focus on who you want to become, not what you want to achieve.
The Two-Minute Rule
When you start a new habit, it should take less than two minutes to do. Scale down until the habit can be done in two minutes or less.
How to Use This App
1. Create daily tasks that build habits
Use the Tasks section to create small, manageable daily tasks that support your habit building. Keep tasks small and specific—use the Two-Minute Rule to start.
2. Set meaningful goals
Use the Goals section to define what you're working toward. Create a mix of short-term, long-term, and life goals that align with the identity you want to build.
3. Track your progress
Use the Statistics page to monitor your habit streaks and overall progress. Visualize your improvements over time and identify patterns in your behavior.