Atomic Habits - James Clear Page 0,52

a productive day or an unproductive one.

The Two-Minute Rule states, “When you start a new habit, it should take less than two minutes to do.”

The more you ritualize the beginning of a process, the more likely it becomes that you can slip into the state of deep focus that is required to do great things.

Standardize before you optimize. You can’t improve a habit that doesn’t exist.

14

How to Make Good Habits Inevitable and Bad Habits Impossible

IN THE SUMMER OF 1830, Victor Hugo was facing an impossible deadline. Twelve months earlier, the French author had promised his publisher a new book. But instead of writing, he spent that year pursuing other projects, entertaining guests, and delaying his work. Frustrated, Hugo’s publisher responded by setting a deadline less than six months away. The book had to be finished by February 1831.

Hugo concocted a strange plan to beat his procrastination. He collected all of his clothes and asked an assistant to lock them away in a large chest. He was left with nothing to wear except a large shawl. Lacking any suitable clothing to go outdoors, he remained in his study and wrote furiously during the fall and winter of 1830. The Hunchback of Notre Dame was published two weeks early on January 14, 1831.*

Sometimes success is less about making good habits easy and more about making bad habits hard. This is an inversion of the 3rd Law of Behavior Change: make it difficult. If you find yourself continually struggling to follow through on your plans, then you can take a page from Victor Hugo and make your bad habits more difficult by creating what psychologists call a commitment device.

A commitment device is a choice you make in the present that controls your actions in the future. It is a way to lock in future behavior, bind you to good habits, and restrict you from bad ones. When Victor Hugo shut his clothes away so he could focus on writing, he was creating a commitment device.*

There are many ways to create a commitment device. You can reduce overeating by purchasing food in individual packages rather than in bulk size. You can voluntarily ask to be added to the banned list at casinos and online poker sites to prevent future gambling sprees. I’ve even heard of athletes who have to “make weight” for a competition choosing to leave their wallets at home during the week before weigh-in so they won’t be tempted to buy fast food.

As another example, my friend and fellow habits expert Nir Eyal purchased an outlet timer, which is an adapter that he plugged in between his internet router and the power outlet. At 10 p.m. each night, the outlet timer cuts off the power to the router. When the internet goes off, everyone knows it is time to go to bed.

Commitment devices are useful because they enable you to take advantage of good intentions before you can fall victim to temptation. Whenever I’m looking to cut calories, for example, I will ask the waiter to split my meal and box half of it to go before the meal is served. If I waited until the meal came out and told myself “I’ll just eat half,” it would never work.

The key is to change the task such that it requires more work to get out of the good habit than to get started on it. If you’re feeling motivated to get in shape, schedule a yoga session and pay ahead of time. If you’re excited about the business you want to start, email an entrepreneur you respect and set up a consulting call. When the time comes to act, the only way to bail is to cancel the meeting, which requires effort and may cost money.

Commitment devices increase the odds that you’ll do the right thing in the future by making bad habits difficult in the present. However, we can do even better. We can make good habits inevitable and bad habits impossible.

HOW TO AUTOMATE A HABIT AND NEVER THINK ABOUT IT AGAIN

John Henry Patterson was born in Dayton, Ohio, in 1844. He spent his childhood doing chores on the family farm and working shifts at his father’s sawmill. After attending college at Dartmouth, Patterson returned to Ohio and opened a small supply store for coal miners.

It seemed like a good opportunity. The store faced little competition and enjoyed a steady stream of customers, but still struggled to make money. That was when Patterson discovered his employees were stealing