Chapter 8 – How to Make a Habit Irresistible
Clear begins the chapter explaining that “supernormal stimuli” are heightened senses of reality that increase a craving (e.g., food additives). This is an example of making a habit attractive (the 2nd Law of Behavior Change). Clear shares that anticipating a reward can be just as attractive as the actual award. “Temptation Bundling”, when you tie a behavior you need to do with an action you want to do, takes advantage of this dynamic.
Quotes from the chapter:
- The more attractive an opportunity is, the more likely it is to become habit-forming.
- It is the anticipation of a reward – not the fulfillment of it – that gets us to take action.
- You’re more likely to find a behavior attractive if you get to do one of your favorite things at the same time.
Chapter 9 – The Role of Family and Friends in Shaping Your Habits
This chapter starts with the idea that the people we surround ourselves with have a large impact on our lives. Clear explains that because of humans’ history with surviving in tribes, one is always looking to fit in. Clear says we imitate those that are close to us, those that are part of a tribe, and those that are powerful. Simply, one should interact with those who have desired habits and not interact with those who have undesired habits.
Related quotes:
- Behaviors are attractive when they help us fit in.
- Your culture sets your expectation for what is “normal.” Surround yourself with people who have the habits you want to have yourself. You’ll rise together.
- When changing your habits means challenging the tribe, change is unattractive. When changing your habits means fitting in with the tribe, change is very attractive.
Chapter 10 – How to Find and Fix the Causes of Your Bad Habits
Chapter 10 opens by stating one can attempt to stop bad habits by making them unattractive (inversing the 2nd Law of Behavior Change). Clear asserts that all habits arise from basic human needs. He says that one is continuously predicting the future based on past events. If a habit satisfied a need in the past, then one predictably presumes it will satisfy oneself in the future. Clear shares that reframing habits positively can help one overcome bad habits.
A couple of related quotes:
- The same cue can spark a good habit or a bad habit depending on your prediction. The cause of your habits is actually the prediction that proceeds them.
- Reframing your habits to highlight their benefits rather than their drawbacks is a fast and lightweight way to reprogram your mind and make a habit seem more attractive.
Andrew T. Daniel 