The four laws of habit formation (make it obvious, attractive, easy, and satisfying) increase the likelihood of following through on good habits.

“what you often see you can this was um I don't know if this is a deep insight to anybody else but it felt like a deep insight to me when I was working on the book which is what if I looked at our bad habits and tried to figure out why do they why are they so sticky and then apply that to the good habits that I want to build inverting that was really helpful for me so if you look at you know a lot of people feel like they check their phone too much well what are what do the four laws of behavior change look like make it obvious our phones are always on us they're always around they're very easy to access. They're they're highly visible. Um, make it attractive. There are lots of fun things, silly memes and video games and whatever. There's all kinds of interesting stuff happening on your phone. How many people are following me? Whatever. There's lots of things to check there. Um, make it easy. So many of the apps are just striving to make it as frictionless as possible. Um, you know, Instagram will auto swipe albums for you so that you don't even have to swipe through the images. Like, they'll they'll do it for you. Um, and so there's just this continual quest toward convenience and ease. Uh, so many of the big apps on your phone are just taking a modern desire and then making it easy and more convenient. People have always needed to eat. Door Dash is like, "Just tap your thumb, we'll bring it to your door. Door Dash. Yeah. Um, so uh, and then make it satisfying is some of that dopamine hit or reward that you get, whatever level that may be.”

“so the first law of behavior change is to make it obvious you want the cues of your good habits to be obvious available visible easy to see the the easier it is to see or get your attention the easier it is to notice the more likely you are to act on it the second law is to make it attractive so the more attractive or appealing or exciting a habit is the more likely you are to feel motivated to do it so again this is about anticipating it or something you you anticipate more feel more motivated the third law is to make it easy the more easy convenient frictionless simple a habit is the more likely behavior is to be performed and then the fourth and final law is to make it satisfying the more satisfying or enjoyable pleasurable a habit is the more likely you are to repeat it in the future”

“make it obvious make it attractive make it easy make it satisfying those kind of those four laws and you know the various ways to intervene and do that increase the odds that you're going to follow through on a good habit”

“so make it obvious make it attractive make it easy make it satisfying”