Page 97 - Atomic Habits: Tiny Changes, Remarkable Results

2. Aer I call three potential clients, I will check ESPN (want).

If you want to check Facebook, but you need to exercise more:

1. Aer I pull out my phone, I will do ten burpees (need).

2. Aer I do ten burpees, I will check Facebook (want).

e hope is that eventually you’ll look for ward to calling three clients or
doing ten burpees because it means you get to read the latest sports news or
check Facebook. Doing the thing you need to do means you get to do the

thing you want to do.
We began this chapter by discussing super normal stimuli, which are
heightened versions of reality that increase our desire to take action.
Temptation bundling is one way to create a heightened version of any habit

by connecting it with somet hing you already want. Engineer ing a truly
irresistible habit is a hard task, but this simple strateg y can be employed to
make nearly any habit more attractive than it would be other wise.

Chapter Summary

e 2nd Law of Behavior Change is make it attractive.
e more attractive an opportunity is, the more likely it is to become
habit-forming.

Habits are a dopamine-driven feedback loop. When dopamine rises, so
does our motivation to act.
It is the anticipation of a reward—not the ful llment of it—that gets us
to take action. e greater the anticipation, the greater the dopamine
spike.

Temptation bundling is one way to make your habits more attractive.
e strateg y is to pair an action you want to do with an action you need
to do.