Atomic Habits Part 6_Law 4_Make It Easy
How to become 37.78 times better at anything | Atomic Habits summary (by James Clear)
Topic: Law 4. Make it satisfying
Review Lesson 5_Law 3 Make it easy
1. Why is habit formation better measured by repetitions rather than time?
Because every time you repeat a habit, your brain activates neural circuits that make the behavior more automatic.
2. How does friction affect habit formation? The more energy required, the less likely a habit is to occur. Reducing friction makes good habits easier to maintain.
3. What is an example of priming the environment for better habits?
Laying out workout clothes the night before to make exercising in the morning easier.
4. What is the two-minute rule, and how does it help in forming habits?
It is a strategy where you start with a simple two-minute version of a habit
5.How can you create friction to break bad habits?
By making bad habits inconvenient, such as unplugging the TV and placing the remote in an inconvenient location to reduce screen time.
Summary
Habit formation happens through repetition, making behaviors more automatic. The brain changes with repeated actions, strengthening neural circuits. Instead of measuring habits by time, they should be measured by repetitions. Reducing friction makes good habits easier, while increasing friction makes bad habits harder. The law of least effort states that people choose the easiest option available. Making habits more convenient, like placing workout clothes out, increases success. The two-minute rule helps build habits by starting with a small, easy version. Gradually increasing difficulty allows habits to develop over time. Creating barriers, like unplugging the TV, helps stop bad habits. Setting up an environment in advance reduces effort and supports positive habits.
Law 4. Make it ______________ .
The most important rule of behaviour change, A feeling of ______________ is a message to the brain. This feels good. Let's ______________ this next time. When you experience ______________ , your brain learns that behaviour is ______________ ______________ and ______________ . What is immediately ______________ ______________ ______________ . What is immediately ______________ ______________ ______________ .
The first 3 laws increase your chances of doing the habit this time. The last law increases your chances of repeating the habit next time.
The mismatch between immediate and delayed returns.
It is ______________ for us to feel good about our immediate results but bad about our long term outcomes. When we practice bad habits, it is the opposite. With good habits, the ______________ result is ______________ , but the ultimate outcome is ______________ .
A certain amount of success in just about every field involves ignoring an ______________ ______________ for a long-term one. It is best to add a little ______________ ______________ to the habits that will ______________ ______________ in the long run and a little pain to those that won’t.
The vital thing in getting a habit to stick is to feel successful, even if it's in a small way.
The feeling of ______________ is a signal that your habit paid off and the work was ______________ the effort. It is ______________ to make progress, and you can ______________ your progress using visual measures such as moving paper clips, hairpins, or marbles. These little wins can go a long way.
For example, for each sales call you make today, move a ______________ ______________ one jar ______________ the complete jar. For each 25 minutes of writing, move a paper clip. ______________ measurements can take many forms. Diet journals, workout logs, download progress bars, or even page numbers in a book.
______________ a ______________ ______________ may be the best method to ______________ your progress. Using a habit tracker is a simple way to determine whether you did a particular habit.
Tracking becomes a ______________ in and ______________ ______________ . Crossing a task of your To Do List, completing an entry in your exercise log, or writing an X on the calendar is ______________ . In spite of your best ______________ . It is ______________ that life will ______________ you at some point.
Review Lesson 5_Law 3 Make it easy
1. Why is habit formation better measured by repetitions rather than time?
Because every time you repeat a habit, your brain activates neural circuits that make the behavior more automatic.
2. How does friction affect habit formation? The more energy required, the less likely a habit is to occur. Reducing friction makes good habits easier to maintain.
3. What is an example of priming the environment for better habits?
Laying out workout clothes the night before to make exercising in the morning easier.
4. What is the two-minute rule, and how does it help in forming habits?
It is a strategy where you start with a simple two-minute version of a habit
5.How can you create friction to break bad habits?
By making bad habits inconvenient, such as unplugging the TV and placing the remote in an inconvenient location to reduce screen time.
Summary
Habit formation happens through repetition, making behaviors more automatic. The brain changes with repeated actions, strengthening neural circuits. Instead of measuring habits by time, they should be measured by repetitions. Reducing friction makes good habits easier, while increasing friction makes bad habits harder. The law of least effort states that people choose the easiest option available. Making habits more convenient, like placing workout clothes out, increases success. The two-minute rule helps build habits by starting with a small, easy version. Gradually increasing difficulty allows habits to develop over time. Creating barriers, like unplugging the TV, helps stop bad habits. Setting up an environment in advance reduces effort and supports positive habits.
Activity 1: Dictation
Law 4. Make it ______________ .
The most important rule of behaviour change, A feeling of ______________ is a message to the brain. This feels good. Let's ______________ this next time. When you experience ______________ , your brain learns that behaviour is ______________ ______________ and ______________ . What is immediately ______________ ______________ ______________ . What is immediately ______________ ______________ ______________ .
The first 3 laws increase your chances of doing the habit this time. The last law increases your chances of repeating the habit next time.
The mismatch between immediate and delayed returns.
It is ______________ for us to feel good about our immediate results but bad about our long term outcomes. When we practice bad habits, it is the opposite. With good habits, the ______________ result is ______________ , but the ultimate outcome is ______________ .
A certain amount of success in just about every field involves ignoring an ______________ ______________ for a long-term one. It is best to add a little ______________ ______________ to the habits that will ______________ ______________ in the long run and a little pain to those that won’t.
The vital thing in getting a habit to stick is to feel successful, even if it's in a small way.
The feeling of ______________ is a signal that your habit paid off and the work was ______________ the effort. It is ______________ to make progress, and you can ______________ your progress using visual measures such as moving paper clips, hairpins, or marbles. These little wins can go a long way.
For example, for each sales call you make today, move a ______________ ______________ one jar ______________ the complete jar. For each 25 minutes of writing, move a paper clip. ______________ measurements can take many forms. Diet journals, workout logs, download progress bars, or even page numbers in a book.
______________ a ______________ ______________ may be the best method to ______________ your progress. Using a habit tracker is a simple way to determine whether you did a particular habit.
Tracking becomes a ______________ in and ______________ ______________ . Crossing a task of your To Do List, completing an entry in your exercise log, or writing an X on the calendar is ______________ . In spite of your best ______________ . It is ______________ that life will ______________ you at some point.
Pattern 1: Expressing Habit Reinforcement
If I (action), I will feel (emotion/result).
If I complete my workout, I will feel accomplished.
If I track my progress, I will stay motivated.
If I use a habit tracker, I will be more consistent.
Make your own sentences.
A bad day at work, a bad performance, or a bad workout can happen to anyone. When you're having a bad day, you don't realize ______________ ______________ it is to just ______________ ______________ .
“ Lost days hurt you more than successful days help you don't break the chain.”
Every time you ______________ a day off your calendar for a given habit, you are ______________ a ______________ . ______________ ______________ is so important.
Missing 2 days or links ______________ ______________ ______________ is the start of a bad habit. Even if you usually do 50 push ups, just do 10 on that given day if that means ______________ ______________ the chain.
Breaking a bad habit make it ______________ . A behaviour ______________ ______________ ______________ ______________ ______________ when pain is ______________ . Being held accountable by a partner is a good way to keep your ______________ habits in check.
We all want to be ______________ and ______________ , so we ______________ ______________ just ______________ the punishment that we will be held ______________ to.
For example, I owe you $10 every time I miss a workout, plus the respect I lose for failing to do what I said I would. Your behaviour ______________ ______________ ______________ ______________ be influenced by ______________ and ______________ consequences. The habit contract. You can create a habit contract to ______________ yourself ______________ , just as governments use laws to ______________ citizens ______________ .
*hold somebody accountable (for something): (~에 대해) ~에게 (설명할) 책임을 묻다
If I (action), I will feel (emotion/result).
If I complete my workout, I will feel accomplished.
If I track my progress, I will stay motivated.
If I use a habit tracker, I will be more consistent.
Make your own sentences.
A bad day at work, a bad performance, or a bad workout can happen to anyone. When you're having a bad day, you don't realize ______________ ______________ it is to just ______________ ______________ .
“ Lost days hurt you more than successful days help you don't break the chain.”
Every time you ______________ a day off your calendar for a given habit, you are ______________ a ______________ . ______________ ______________ is so important.
Missing 2 days or links ______________ ______________ ______________ is the start of a bad habit. Even if you usually do 50 push ups, just do 10 on that given day if that means ______________ ______________ the chain.
Breaking a bad habit make it ______________ . A behaviour ______________ ______________ ______________ ______________ ______________ when pain is ______________ . Being held accountable by a partner is a good way to keep your ______________ habits in check.
We all want to be ______________ and ______________ , so we ______________ ______________ just ______________ the punishment that we will be held ______________ to.
For example, I owe you $10 every time I miss a workout, plus the respect I lose for failing to do what I said I would. Your behaviour ______________ ______________ ______________ ______________ be influenced by ______________ and ______________ consequences. The habit contract. You can create a habit contract to ______________ yourself ______________ , just as governments use laws to ______________ citizens ______________ .
*hold somebody accountable (for something): (~에 대해) ~에게 (설명할) 책임을 묻다
Pattern 2: Holding Someone Accountable
Every time I (action), I will (consequence/reward).
Every time I miss a workout, I will pay $5 to my friend.
Every time I finish a book, I will treat myself to a nice coffee.
Every time I wake up early, I will mark it on my calendar.
Every time I (action), I will (consequence/reward).
Every time I miss a workout, I will pay $5 to my friend.
Every time I finish a book, I will treat myself to a nice coffee.
Every time I wake up early, I will mark it on my calendar.
Make your own sentences.
You can create a habit contract either ______________ or in ______________ , which makes it ______________ that you will honour a particular habit and there will be punishments if you do not. You can then use your ______________ partners to enforce this contract.
Why does the brain repeat certain behaviors?
What is the difference between immediate and delayed rewards in habit formation?
How can tracking progress help build good habits?
Why is consistency more important than intensity in habit-building?
How does a habit contract work?
Multiple Choice Questions
What is the most important rule of behavior change?
a) Making habits convenient
b) Making habits satisfying
c) Setting a strict time limit
d) Punishing bad habits harshly
How does the brain respond to immediately rewarding actions?
a) It ignores them
b) It remembers and repeats them
c) It avoids them
d) It punishes them
What happens when you track a habit using visual markers?
a) You lose motivation
b) You create a sense of success, reinforcing the habit
c) You forget about the habit
d) It becomes harder to maintain
What should you do if you don’t have time to complete a habit fully?
a) Skip it and do extra the next day
b) Do a small version of the habit to maintain consistency
c) Start a new habit instead
d) Stop tracking progress
Why do accountability partners help maintain good habits?
a) They encourage punishment
b) They remind you that your actions have consequences
c) They track your progress for you
d) They make habits more difficult
You can create a habit contract either ______________ or in ______________ , which makes it ______________ that you will honour a particular habit and there will be punishments if you do not. You can then use your ______________ partners to enforce this contract.
Activity 2: Comprehension Questions & Summary
Why does the brain repeat certain behaviors?
What is the difference between immediate and delayed rewards in habit formation?
How can tracking progress help build good habits?
Why is consistency more important than intensity in habit-building?
How does a habit contract work?
Multiple Choice Questions
What is the most important rule of behavior change?
a) Making habits convenient
b) Making habits satisfying
c) Setting a strict time limit
d) Punishing bad habits harshly
How does the brain respond to immediately rewarding actions?
a) It ignores them
b) It remembers and repeats them
c) It avoids them
d) It punishes them
What happens when you track a habit using visual markers?
a) You lose motivation
b) You create a sense of success, reinforcing the habit
c) You forget about the habit
d) It becomes harder to maintain
What should you do if you don’t have time to complete a habit fully?
a) Skip it and do extra the next day
b) Do a small version of the habit to maintain consistency
c) Start a new habit instead
d) Stop tracking progress
Why do accountability partners help maintain good habits?
a) They encourage punishment
b) They remind you that your actions have consequences
c) They track your progress for you
d) They make habits more difficult
10-Sentence Summary
The key to behavior change is making habits ______________ .
The brain repeats behaviors that bring immediate ______________ .
Immediate ______________ encourage good habits, while bad habits often provide instant gratification but harm ______________ outcomes.
______________ ______________ using visual markers like paper clips or calendars helps maintain motivation.
______________ is crucial—missing two days in a row increases the risk of breaking a habit.
Small wins, like marking progress, ______________ habits and ______________ repetition.
A "habit ______________ " can hold individuals accountable by setting clear expectations and consequences.
______________ partners help people stay committed to their habits.
To break bad habits, adding immediate ______________ or consequences can be effective.
Making ______________ , even in small steps, is better than skipping habits completely.
📌 Grammar 1: First Conditional (For Habit Consequences)
Structure: If + present simple, will + base verb
If I skip my study session, I will lose my progress.
If you track your workouts, you will see improvements.
Write 3 sentences using the first conditional to describe the consequences of habits.
1)
2)
3)
📌 Grammar 2: Present Perfect for Progress Tracking
Structure: have/has + past participle
I have used a habit tracker to stay consistent.
She has improved her habits by making small changes.
We have held each other accountable for two weeks.
Write 3 sentences using the present perfect to describe progress they have made.
1)
2)
3)
Create a habit contract using the key patterns and grammar structures.
Choose a habit: (e.g., reading, exercising, studying)
Write a habit contract (Include rewards and consequences)
Example:
If I study English for 30 minutes every day, I will give myself extra screen time.
If I miss two days in a row, I will donate $5 to charity.
I have tracked my progress using a calendar for one week.
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The key to behavior change is making habits ______________ .
The brain repeats behaviors that bring immediate ______________ .
Immediate ______________ encourage good habits, while bad habits often provide instant gratification but harm ______________ outcomes.
______________ ______________ using visual markers like paper clips or calendars helps maintain motivation.
______________ is crucial—missing two days in a row increases the risk of breaking a habit.
Small wins, like marking progress, ______________ habits and ______________ repetition.
A "habit ______________ " can hold individuals accountable by setting clear expectations and consequences.
______________ partners help people stay committed to their habits.
To break bad habits, adding immediate ______________ or consequences can be effective.
Making ______________ , even in small steps, is better than skipping habits completely.
Activity 3: Grammar Structures (W & S Practice)
📌 Grammar 1: First Conditional (For Habit Consequences)
Structure: If + present simple, will + base verb
If I skip my study session, I will lose my progress.
If you track your workouts, you will see improvements.
Write 3 sentences using the first conditional to describe the consequences of habits.
1)
2)
3)
📌 Grammar 2: Present Perfect for Progress Tracking
Structure: have/has + past participle
I have used a habit tracker to stay consistent.
She has improved her habits by making small changes.
We have held each other accountable for two weeks.
Write 3 sentences using the present perfect to describe progress they have made.
1)
2)
3)
Assignment
Create a habit contract using the key patterns and grammar structures.
Choose a habit: (e.g., reading, exercising, studying)
Write a habit contract (Include rewards and consequences)
Example:
If I study English for 30 minutes every day, I will give myself extra screen time.
If I miss two days in a row, I will donate $5 to charity.
I have tracked my progress using a calendar for one week.
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
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