Very easy read, useful for anyone who has trouble forming habits or ridding bad habits

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Key Ideas:

Bad habits tend to immediately feel good, but with ultimately bad outcomes. Good habits tends to immediately feel hard, but with ultimately good outcomes. Reminds me a lot of the marshmallow test.

Make the habits you wish to have part of your identity. For instance, to stick to a workout routine, say "I am an athlete" and make it part of your identity.

Reduce frictions to comply with a habit. To start every morning with a workout, prepare clothing and shoes, or the gym bag so you can get up and go. To stop checking your phone frequently, put it in another room out of reach. Then, stack habits one after the other.

The best way to start any habit is to write down exactly what you will do along with the date and time.

The best way to stop any undesirable habits is to cut it at the source. Watch too much Netflix? Get rid of the account.

You pick up habits from those closest to you. Something that I have personally come to realize. Choose the company you are in wisely and do not think for a second that you have enough agency to fight against the current. If you want to be healthier, choose to associate with those that live healthy.

When a habit is missed, make sure not to miss the next one. Important to break the chain of habit lapses as soon as possible.

There will be days where complying with habits feels difficult. The key is to be consistent and grind away. That makes the difference between professionals and amateurs, or success and failure.

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