The Four Laws of Behavior Change
Make it Obvious, Attractive, Easy, Satisfying
The Four Laws of Behavior Change is a framework for building better habits and breaking bad ones. It consists of four laws: make it obvious, make it attractive, make it easy, and make it satisfying. By applying these laws, individuals can create an environment that supports their desired habits and makes it easier to stick to them.
- Make it obvious: increase awareness of the habit
- Make it attractive: increase the appeal of the habit
- Make it easy: reduce the number of decisions needed to perform the habit
- Make it satisfying: increase the reward or pleasure associated with the habit
- Make it ObviousIncrease awareness of the habit by making it visible or easy to notice. This can be done by placing cues or reminders in strategic locations.Pro tipUse visual cues such as post-it notes or reminders on your phone to increase awareness of the habit.WarningBe careful not to overdo it, as too many cues can be overwhelming.
- Make it AttractiveIncrease the appeal of the habit by making it enjoyable or rewarding. This can be done by adding a pleasurable aspect to the habit or by celebrating small wins.Pro tipFind a way to make the habit enjoyable, such as listening to music while exercising.WarningBe careful not to overindulge in rewards, as this can lead to an unhealthy relationship with the habit.
- Make it EasyReduce the number of decisions needed to perform the habit by creating an environment that supports it. This can be done by reducing the number of steps needed to perform the habit or by creating a routine.Pro tipSimplify the habit by reducing the number of decisions needed to perform it.WarningBe careful not to make the habit too easy, as this can lead to complacency.
- Make it SatisfyingIncrease the reward or pleasure associated with the habit by celebrating small wins or by adding a sense of accomplishment. This can be done by tracking progress or by sharing accomplishments with others.Pro tipCelebrate small wins to increase motivation and satisfaction.WarningBe careful not to overemphasize rewards, as this can lead to an unhealthy relationship with the habit.
John wanted to build a reading habit, so he started by making it obvious by placing a book on his nightstand. He then made it attractive by choosing a book he was interested in and making it easy by setting a goal to read for 10 minutes each day. Finally, he made it satisfying by tracking his progress and celebrating his small wins.
Sarah wanted to break her habit of checking her phone first thing in the morning. She started by making it obvious by placing her phone in a different room and making it attractive by replacing her phone with a book. She then made it easy by setting a goal to wait 30 minutes before checking her phone and made it satisfying by tracking her progress and celebrating her small wins.
Mark wanted to build an exercise habit, so he started by making it obvious by placing his gym clothes and shoes near the door. He then made it attractive by finding a workout buddy and making it easy by setting a goal to exercise for 10 minutes each day. Finally, he made it satisfying by tracking his progress and celebrating his small wins.
The Four Laws of Behavior Change were developed by James Clear, author of Atomic Habits. Clear's work is based on his research and experience in helping people build better habits and break bad ones.