The Four Laws (build good habits)

  1. Make it Obvious (Cue)
    • Implementation Intention: I will [BEHAVIOR] at [TIME] in [LOCATION].
    • Habit Stacking: After [CURRENT HABIT], I will [NEW HABIT].
    • Environment design: put cues in your path; give every habit a home.
  2. Make it Attractive (Craving)
    • Temptation Bundling: pair need with want (e.g., favorite tea + 10‑minute review).
    • Join the right group: be around people where your desired behavior is normal.
    • Prime the feeling: brief preview of the reward (stand in natural light, step outside air).
  3. Make it Easy (Response)
    • Two‑Minute Rule: scale to a version you can do even on bad days.
    • Reduce Friction: one‑click access, bag packed, shoes visible, file pinned.
    • Automate: calendar rules, subscriptions, default templates.
  4. Make it Satisfying (Reward)
    • Cardinal Rule: what is immediately rewarded is repeated.
    • Don’t break the chain: simple streak or weekly % done.
    • Accountability: buddy check‑ins; small stakes you’ll feel.

Invert the Laws (break bad habits)

  • Make it Invisible: remove cues; change environments; set device filters; unfollow triggers.
  • Make it Unattractive: reframe—“This steals tomorrow’s energy”; write bright‑line rules.
  • Make it Difficult: add Friction—log out; uninstall; store treats high and far; app limits.
  • Make it Unsatisfying: add instant cost—public commitment; tiny loss if you repeat.

Example (late‑night scrolling):
Invisible: phone charges outside bedroom.
Unattractive: lock‑screen note “Steals tomorrow’s energy.”
Difficult: grayscale + app limits + logout.
Unsatisfying: forfeit Rs 200 to a cause you dislike if screen‑time > 30 min.

Templates (copy, paste, fill in)

Implementation Intention
I will [BEHAVIOR] at [TIME] in [LOCATION].

Habit Stack
After [CURRENT HABIT], I will [NEW HABIT].

Temptation Bundle
After [HABIT I NEED], I may [HABIT I WANT].

Friction Plan (break a habit)
If I feel [TRIGGER], I will [ALTERNATIVE] and make [UNWANTED ACTION] harder by [FRICTION].

Work & life examples

Work — Focus block

  • Obvious: 9:30–10:30 on calendar + “Focus” desk sign.
  • Attractive: favorite warm drink only during focus block.
  • Easy: one‑tap website blocker; doc template open.
  • Satisfying: tick ✓ and post “1 Done” in team chat.

Personal — Evening walk

  • Obvious: shoes by door; reminder at 6:15.
  • Attractive: walk with a friend or in fresh air.
  • Easy: 7‑minute loop mapped.
  • Satisfying: photo log; tea afterward.

Break — Sugary snacking

  • Invisible: keep snacks out of sight; fruit at eye level.
  • Unattractive: note on box “Energy dip tomorrow.”
  • Difficult: portion into single‑serve bags in a high cabinet.
  • Unsatisfying: no snack after 8 pm → add Rs 100 to a jar for charity if you do.

7‑Day starter plan (first‑time readers)

Day 1–2: Pick one habit. Write the implementation intention and habit stack.
Day 3: Reduce Friction (bags packed, file template).
Day 4: Add attraction (pleasant cue, short walk after).
Day 5: Add instant reward (✓ tracker, cup of tea).
Day 6: Add accountability (buddy message).
Day 7: Review: Keep / Kill / Upgrade.