Atomic Habits - James Clear Page 0,85

Fogg’s work and his Tiny Habits Method at https://www.tinyhabits.com.

“One in, one out”: Dev Basu (@devbasu), “Have a one-in-one-out policy when buying things,” Twitter, February 11, 2018, https://twitter.com/devbasu/status/962778141965000704.

CHAPTER 6

Anne Thorndike: Anne N. Thorndike et al., “A 2-Phase Labeling and Choice Architecture Intervention to Improve Healthy Food and Beverage Choices,” American Journal of Public Health 102, no. 3 (2012), doi:10.2105/ajph.2011.300391.

choose products not because of what they are: Multiple research studies have shown that the mere sight of food can make us feel hungry even when we don’t have actual physiological hunger. According to one researcher, “dietary behaviors are, in large part, the consequence of automatic responses to contextual food cues.” For more, see D. A. Cohen and S. H. Babey, “Contextual Influences on Eating Behaviours: Heuristic Processing and Dietary Choices,” Obesity Reviews 13, no. 9 (2012), doi:10.1111/j.1467–789x.2012.01001.x; and Andrew J. Hill, Lynn D. Magson, and John E. Blundell, “Hunger and Palatability: Tracking Ratings of Subjective Experience Before, during and after the Consumption of Preferred and Less Preferred Food,” Appetite 5, no. 4 (1984), doi:10.1016/s0195–6663(84)80008–2.

Behavior is a function of the Person in their Environment: Kurt Lewin, Principles of Topological Psychology (New York: McGraw-Hill, 1936).

Suggestion Impulse Buying: Hawkins Stern, “The Significance of Impulse Buying Today,” Journal of Marketing 26, no. 2 (1962), doi:10.2307/1248439.

45 percent of Coca-Cola sales: Michael Moss, “Nudged to the Produce Aisle by a Look in the Mirror,” New York Times, August 27, 2013, https://www.nytimes.com/2013/08/28/dining/wooing-us-down-the-produce-ais....

People drink Bud Light because: The more exposure people have to food, the more likely they are to purchase it and eat it. T. Burgoine et al., “Associations between Exposure to Takeaway Food Outlets, Takeaway Food Consumption, and Body Weight in Cambridgeshire, UK: Population Based, Cross Sectional Study,” British Medical Journal 348, no. 5 (2014), doi:10.1136/bmj.g1464.

The human body has about eleven million sensory receptors: Timothy D. Wilson, Strangers to Ourselves: Discovering the Adaptive Unconscious (Cambridge, MA: Belknap Press, 2004), 24.

half of the brain’s resources are used on vision: B. R. Sheth et al., “Orientation Maps of Subjective Contours in Visual Cortex,” Science 274, no. 5295 (1996), doi:10.1126/science.274.5295.2110.

When their energy use was obvious and easy to track: This story was told to Donella Meadows at a conference in Kollekolle, Denmark, in 1973. For more, see Donella Meadows and Diana Wright, Thinking in Systems: A Primer (White River Junction, VT: Chelsea Green, 2015), 109.

the stickers cut bathroom cleaning costs: The actual estimate was 8 percent, but given the variables used, anywhere between 5 percent and 10 percent savings annually is a reasonable guess. Blake Evans-Pritchard, “Aiming to Reduce Cleaning Costs,” Works That Work, Winter 2013, https://worksthatwork.com/1/urinal-fly.

sleeping . . . was the only action that happened in that room: “Techniques involving stimulus control have even been successfully used to help people with insomnia. In short, those who had trouble falling asleep were told to only go to their room and lie in their bed when they were tired. If they couldn’t fall asleep, they were told to get up and change rooms. Strange advice, but over time, researchers found that by associating the bed with ‘It’s time to go to sleep’ and not with other activities (reading a book, just lying there, etc.), participants were eventually able to quickly fall asleep due to the repeated process: it became almost automatic to fall asleep in their bed because a successful trigger had been created.” For more, see Charles M. Morin et al., “Psychological and Behavioral Treatment of Insomnia: Update of the Recent Evidence (1998–2004),” Sleep 29, no. 11 (2006), doi:10.1093/sleep/29.11.1398; and Gregory Ciotti, “The Best Way to Change Your Habits? Control Your Environment,” Sparring Mind, https://www.sparringmind.com/changing-habits.

habits can be easier to change in a new environment: S. Thompson, J. Michaelson, S. Abdallah, V. Johnson, D. Morris, K. Riley, and A. Simms, ‘Moments of Change’ as Opportunities for Influencing Behaviour: A Report to the Department for Environment, Food and Rural Affairs (London: Defra, 2011), http://randd.defra.gov.uk/Document.aspx?Document=MomentsofChangeEV0506Fi... Nov2011(2).pdf.

when you step outside your normal environment: Various research studies have found that it is easier to change your behavior when your environment changes. For example, students change their television watching habits when they transfer schools. Wendy Wood and David T. Neal, “Healthy through Habit: Interventions for Initiating and Maintaining Health Behavior Change,” Behavioral Science and Policy 2, no. 1 (2016), doi:10.1353/bsp.2016.0008; W. Wood, L. Tam, and M. G. Witt, “Changing Circumstances, Disrupting Habits,” Journal of Personality and Social Psychology 88, no. 6 (2005), doi:10.1037/0022–3514.88.6.918

You aren’t battling old environmental cues: Perhaps this is why 36 percent of successful changes in behavior were associated with a move to a new