Transform Your Habits with Premack’s Principle and Habit Stacking

Chapter 8: The 2nd Law — Make It Attractive(How to Make a Habit Irresistible) (Atomic Habits)

Habits are powered by dopamine, the brain’s “feel-good” chemical. Interestingly, dopamine doesn’t just spike when we experience pleasure; it also increases when we anticipate it. This sense of anticipation is what drives us to act.

To make habits irresistible, use strategies that boost this anticipation.

One effective method is Temptation Bundling.

This means pairing something you enjoy with something you don’t.

For instance, you could allow yourself to watch your favorite show only while folding laundry or listen to your favorite podcast while cleaning.

Another helpful strategy is Premack’s Principle,

which involves doing something necessary before indulging in something enjoyable. For example, you could promise yourself a relaxing walk or your favorite dessert only after completing a work task or study session.

Want to take it further? Combine these approaches with habit stacking, which links habits together.

For example, after drinking your morning coffee, you could write down one thing you’re grateful for, then read a book or catch up on the news.

Or after finishing lunch, make important calls and reward yourself with a quick social media break.

These methods all work because they tap into your brain’s natural love for rewards and anticipation.

By adding enjoyment or positive outcomes to your habits, even the tasks you usually avoid can become more appealing.

With a little creativity, you can design your habits to feel less like chores and more like opportunities for reward and growth.

Why not start today?

Pair something you need to do with something you want to do and see how much easier it becomes!

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(Grab a copy of Quick Lessons From Every Chapter: Atomic Habits — where I’ve broken down each chapter into short, simple, and actionable lessons. This concise summary makes it easy to absorb the key concepts of the book and start applying them to your life right away. Whether you’re looking to build new habits or break old ones, these bite-sized lessons will guide you every step of the way)

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