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All terms1 % Rule Definition Improving by just 1 % each day leads to exponential growth—approximately 37× improvement after one year. Practical Examples Add one extra push‑up each workout. Read one additional page daily. Origins James Clear uses the …
Atomic Habits Overview Atomic Habits by James Clear argues that tiny, 1 % improvements compounded over time create massive, lasting change. The book presents a system‑first mindset, identity‑based habit formation, and a four‑law framework …
Commitment Device Definition A pre‑commitment that restricts future choices to align behavior with long‑term goals. Example Lock away all clothes except a single shawl (as Victor Hugo did) to force writing. Step‑By‑Step Demonstration: …
Environment Design Definition Structuring physical surroundings to make desired cues obvious and undesirable cues invisible (choice‑architecture). Practical Example Place a pitcher of water on the kitchen counter and hide soda bottles in …
Four Laws of Behavior Change Definition A four‑step framework for building good habits and breaking bad ones: Make it Obvious Make it Attractive Make it Easy Make it Satisfying Practical Examples Make it Obvious – Keep your running shoes by …
Goldilocks Rule Definition Motivation peaks when tasks are at the edge of one’s current abilities—neither too easy nor impossibly hard. Hands‑On Usage Scenario Set a running distance that is ~4 % beyond today’s comfortable mileage; adjust …
Habit Formation Definition The interdisciplinary theme covering how cues, motivations, identities, and systems interact to create durable behaviors. Practical Examples Use environment design to make a cue obvious, then apply the Two‑Minute …
Habit Loop Definition A feedback cycle consisting of Cue → Craving → Response → Reward that governs automatic behavior. Step‑By‑Step Demonstration Cue – The trigger (e.g., phone notification). Craving – Anticipation of the reward (e.g., …
Habit Stacking Definition Link a new habit to an existing routine using the formula “After I [CURRENT HABIT], I will [NEW HABIT].” Step‑By‑Step Demonstration Identify a stable anchor (e.g., “brush teeth”). Choose a micro‑habit (e.g., “do …
Identity‑Based Habits Definition Habits formed by aligning actions with the person you want to become, rather than focusing solely on outcomes. Hands‑On Usage Scenarios Morning Routine – Declare “I am a reader.” Place a book on the …
James Clear Biography James Clear is a writer and speaker focused on habits, decision‑making, and continuous improvement. He rose to prominence after publishing Atomic Habits in 2018, drawing on research from biology, neuroscience, and …
Marginal Gains Definition The philosophy that small, 1 % improvements across many components compound into large performance jumps. Case Study British Cycling’s systematic optimization of bike ergonomics, nutrition, and sleep transformed …
Plateau of Latent Potential Definition The period where effort accumulates silently; measurable results appear only after a critical threshold is crossed. Real‑World Scenario The British Cycling team pursued 1 % improvements across hundreds …
Reflection and Review Definition Periodic meta‑analysis of habits, goals, and identity to maintain momentum and adjust systems. Case Study Annual Review: Assess what worked, what didn’t, and refine the habit system for the next year. …
Systems over Goals Definition A system is the collection of daily routines and processes that produce outcomes; a goal is merely a desired future result. Prioritizing systems ensures consistent progress regardless of fluctuating motivation. …
Temptation Bundling Definition Pair an action you need to do with an action you want to do, leveraging the attractive habit to motivate the necessary one. Real‑World Scenario Only watch your favorite Netflix show while riding a stationary …
Two‑Minute Rule Definition If a habit takes less than two minutes to start, do it immediately; this creates a “gateway habit” that leads to larger behaviors. How to Apply Running shoes – Put them on each morning (2 min) → later run a full …