Chapter 3: How to Build Better Habits in 4 Simple Steps

Question 1

Habit

Answer 1

A behavior that has been repeated so many times that it becomes automatic.

As behavioral scientist Jason Hreha writes, “Habits are, simply, reliable solutions to recurring problems in our environment.”

Question 2

Habits in the brain

Answer 2

As a habit is solidified in the brain (moves from cortical to sub cortical regions; e.g., the nucleus accumbens), brain activity decreases.

Question 3

The habit loop

Answer 3

Cue —> craving —> response —> reward

Question 4

Four laws of behavior change

Answer 4

The 1st law (Cue): Make it obvious.

The 2nd law (Craving): Make it attractive.

The 3rd law (Response): Make it easy.

The 4th law (Reward): Make it satisfying.

Question 5

How to break a bad habit

Answer 5

Inversion of the 1st law (Cue): Make it invisible.

Inversion of the 2nd law (Craving): Make it unattractive.

Inversion of the 3rd law (Response): Make it difficult.

Inversion of the 4th law (Reward): Make it unsatisfying.