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A habit is an atomic routine that is easy to do but has life-changing ____.

Good habits lead to small improvements on a ____ basis.

Over time, these tiny improvements ____ make a huge difference in our lives.

If you are seeking to build and maintain good habits for a better life, here are some ____ tips to guide you.

____ to Change

Give Yourself a New ____

You might find it challenging to develop and maintain good habits for ____ than a few days.

This often happens when people focus on changing external outcomes or behaviors ____ than on where they originate from — their inner identity.

Behavior change consists of three ____.

The ____ layer is outcome — what you achieve.

The middle ____ is process — what you do.

The ____ and most fundamental layer is identity — what you believe or who you are.

While changes in all three layers are useful in their own way, the key to lasting success ____ in the direction of change.

True behavior change occurs when ____ is a shift in your identity from within.

If your new habit is not in harmony with your identity, it is unlikely to ____.

You can ____ on changing your identity through two steps.

First, ____ asking yourself, “What kind of person do I want to become?”

Once you have an idea of the kind of ____ you want to be, start reinforcing that identity through your actions.

Specifically, repeat the action that kind of person would ____ to do, and over time, you will naturally become such a person.

For example, if you want to start exercising daily, think of yourself as an energetic and motivated person who cares ____ his or her health.

Then try to do the routines that such a person would ____ do.

Repeating these routines will gradually lead you to ____ that kind of person.

Make Your ____ an Automatic Loop

After defining your desired identity, you will want to integrate new habits ____ your daily routines.

It is ____ noting here that any lasting habits take as little effort as possible.

To make habits take effect almost automatically, we need to understand the concept of the habit ____, which consists of four steps: cue, craving, response, and reward.

The smoother this loop operates, the more easily the habit is ____.

The following four laws offer practical ____ for each step.

The 1st Law: ____

“Make an obvious cue for your ____.”

When creating a new habit, set a cue that sparks the habit and make the cue as ____ as possible.

The two most common ____ are time and location.

The formula for your action plan can be “I ____ [BEHAVIOR] at [TIME] in [LOCATION].”

Instead of a ____ intent like “I will work out,” be specific and tell yourself “I will work out for an hour starting at 8 p.m. at home.”

Another effective method is ____ stacking.

Your current habit is already associated with a particular time and location, so pair it with a new one by saying something like “After I [____ HABIT], I will [NEW HABIT].”

Your action plan can be “After I finish dinner around 8 p.m., I’ll immediately change into my ____ clothes.”

The more this link between the cue and the action is ____, the more firmly the new habit will be rooted in your life.

“Make your habit feel ____.”

When you enjoy doing something, a chemical substance called dopamine is released in your brain, which increases your motivation and makes you eager to repeat the ____.

Thus, it is crucial to make your ____ attractive and enjoyable.

This is where a strategy known as temptation bundling ____ into play.

Temptation bundling works by linking [ACTION I WANT] with [____ I NEED].

For example, if you ____ to watch your favorite TV show but need to work out, you can bundle these two actions together by watching the show only while exercising on your stationary bike in the living room.

This way, you can seamlessly do ____ you need to do along with what you want to do.

The 3rd Law: ____

“Make your ____ easy to start.”

____ behavior requires effort, but people often prefer actions that require less effort.

If a habit is ____ to do, it’s more likely to be repeated.

It is ____ to create an environment that makes habits easier to do.

For example, if ____ aim to work out regularly, you could set up a dedicated workout area like a space in your living room.

This will ensure that all your workout equipment is readily available while keeping distractions ____.

Another ____ is the two-minute rule.

When you start a new habit, it ____ take less than two minutes to do.

For instance, instead of setting a goal like “Work out,” ____ a two minute version like “Place the mat on the floor.”

This strategy is powerful because once you’ve started an action, it becomes ____ easier to continue.

The ____ Law: Reward

“Make your effort ____.”

What is ____ is repeated.

When a behavior feels rewarding and satisfying, people are ____ to repeat it.

To maintain a new habit, it is important to experience a sense of immediate accomplishment, even in small ____.

In fact, simply knowing that ____ are making progress is a quick and highly motivating reward in itself.

One effective ____ of keeping track of your progress is to use a habit tracker.

This tool lets you use a formula like “After I [____ HABIT], I will [TRACK MY HABIT].”

For example, you can write “____ I finish my daily workout, I’ll record it in my workout journal.”

This provides you with moments of satisfaction, which helps you stick to your ____ habit.