Chapter 1

• Success is the product of daily habits -  not once-in-a-lifetime transformations
• It doesn’t matter how successful or unsuccessful you are right now. What matters is whether your habits are putting you on the path towards success
• If you want better results, then forget about setting goals. Focus on your system instead
• Achieveing a goal only changes your life for the moment
• Whe you solve problems at the results level, you only solve them temporarily. In order to improve for good, you need to solve problems at the system level. Fix the inputs and the outputs will fix themselves
• The problem with goal-first mentality is that you’re continually putting happiness off until the next milestone
• The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game. True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refiniment and continuous improvement

Chapter 2

• Outcomes are about what you get. Processes are about what you do. Identity is about what you believe
• Many people begin the process of chaging their habits by focusing on what they want to achieve. This leads us to outcome-based habits. The alternative is to build identity-based habits. With this approach, we start by focusing on who we wish to become
• You might start a habit because of motivation, but the only reason you’ll stick with one is that it becomes part of your identity
• Improvements are only temporary until they become part of who you are
• When your behavious and your identity are fully aligned, you are no longer pursuing behavious change. You are simply acting like the type of person you already believe yourself to be
• Each habit not only gets results but also teaches you something far more important: to trust yourself. You start to believe you can actually accomplish these things. When the votes mount up and the evidence begins to change, the story you tell yourself begins to change as well
• Your habits shape your identity and your identity shapes your habits
• The focus should always be on becoming ta certain type of person, not on getting a particular outcome
• You have the power to change your beliefs about yourself. Your identity is not set in stone. You have a choice in every moment
• Don’t focus on having something, but on becoming someone
• Your habits matter because they help you become the type of person you wish to be

Chapter 12

• The idea behind make it easy is not only do easy things. The idea is to make it as easy as possible in the moment to do things that payoff in the long run

Chapter 13

• The point is to master the habit of showing up. The truth is, a habit must be established before it can be improved

How to create a good habit

1. Fill out the habits scorecard. Write down your current habits to become aware of them
2. Use implementation intentions: “I will [behaviour] at [time] in [location]”
3. Use habit stacking: “After [current habit], I will [new habit]
4. Design your environment. Make the cues of good habits obvious and visible
5. Use temptation bundling. Pair an action you want to do with an action you need to do
6. Join a culture where your desired behavious is the normal behavious
7. Create a motivation ritual. Do something you enjoy immediately before a difficult habit
8. Reduce friction. Decrease the number os steps between you and your good habits
9. Prime the environment. Prepare your environment to make future actions easier
10. Master the decisive moment. Optimize the small choices that deliver outsized impact
11. Use the 2-minute rule. Downscale your habits until they can be done in two minutes or less
12. Automate your habits. Invest in technology and onetime purchases that lock in future behaviour

How to break a bad habit

1. Reduce exposure. Remove the cues of your bad habits from your environment
2. Reframe your mindset. Highlight the benefits of avoiding your bad habits
3. Increase friction. Increase the number of steps between you and your bad habits
4. Use a commitment device. Restrict your future choices to the ones that benefits you

• When you can’t win by being better, you can win by being different
• When you’re starting a new habit, it’s important to keep the behaviour as easy as possible so you can stick with it even when conditions aren’t perfect
• Mastery requires practice, but the more you practice something the more boring and routine it becomes
• Stepping up when it’s annoying or painful or draining to do so, that’s what makes the difference between a professional and an amateur
• Professionals stick to the schedule, amateurs let life get in the wat. Professional know what is important to them and work toward it with purpose, amateurs get pulled off course by the urgencies of life
• A craving can only occur after you have noticed an opportunity
• Happiness is not about the achievement of pleasure, but about the lack of desire
• Happiness is the space between one desire being fullfilled and a new desire forming
• We seek the image of pleasure that we generate in our minds
• Desire is pursued, pleasure ensues from action
• If you don’t desire to act on what you observe, then you are at peace
• Craving is about wanting to fix everything
• If your motivation and desire are great enough, you’ll take action even when it is quite difficult
• It is desire, not intelligence, that prompts behaviour
• Every decision is an emotional decision at some level
• Craving comes before response. The feeling comes first and then the behaviour
• The primary mode of the brain is to feel, the secondary is to think
• Our thoughts and actions are rooted in what we find attractive, not necessarily in what is logical
• This is why emotions can be such a threat to wise decision making
• The source of all suffering is the desire for a change in state
• With craving we are dissatisfied, but driven. Without craving we are satisfied but lack ambition
• If you keep saying something is a priority but you never act on it, then you don’t really want it
• The reward only comes after the energy is spent
• Resisting temptation does not satisfy your craving, it just ignores it. It creates space for the craving to pass. Self-control requires you to release a desire rather than satisfy it
• The gap between our cravings and our rewards determines how satisfied we feel after taking action. If the mismatch between expectations and outcomes is positive then we are more likely to repeat a behaviour in the future. If the mismatch is negative then we are less likely to do so
• Being poor is not having too little, it is wanting more
• Happiness is relative
• Failling to attain something you want, hurts more than failling to attain something you didn’t think much about in the fisrt place
• How we feel influences how we act and how we act influences how we feel
• Feeling motivated gets you to act. Feeling successfull gets you to repeat
• Your expectation is based solely on promise. he second time around your expectation is grounded in reality
• In the beginning, hope is all you have

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