Here are some practical examples how to use the 4 Laws from the book “Atomic Habits.”
🔄 It’s a LOOP of 4 steps:
- Cue → 2. Craving → 3. Response → 4. Reward → back to 1.
1. Make it Obvious (Cue)
- Put your workout clothes next to your bed
- Leave your book on your pillow if you want to read
- Use habit stacking: “After I pour my morning coffee, I will meditate for 1 minute”
- Put healthy snacks at eye level in your fridge
- Set a specific time and place: “I will exercise at 6pm in my living room”
2. Make it Attractive (Craving)
- Pair something you need to do with something you want to do
- Example: Only watch Netflix while on the treadmill
- Join a group where your desired habit is normal
- Make a habit ritual: Play your favorite pump-up song before working out
- Bundle habits: “After I do 5 minutes of cleaning, I can play 15 minutes of video games”
3. Make it Easy (Response)
- Start with a 2-minute version of your habit
- Want to read more? Read one page
- Want to run? Just put on your running shoes
- Remove friction: Sleep in your gym clothes
- Prepare your environment: Set out your vitamins the night before
- Reduce steps between you and good habits
4. Make it Satisfying (Reward)
- Use a habit tracker and don’t break the chain
- Get an accountability partner
- Make it visual: Move a paperclip from one jar to another for each task done
- Reward yourself immediately after the habit
- Share your progress with others
- Create a progress bar and fill it in
🔑 Key Point: Stack these laws together! Example:
- Make it obvious: Put running shoes by bed
- Make it attractive: Only listen to favorite podcast while running
- Make it easy: Just put on shoes and step outside
- Make it satisfying: Track your streak in a visible app
✨ Remember
Start tiny! Pick just ONE habit and use these laws to support it. Don’t try to change everything at once! 🎯