Good habits


  • Wake up and go to bed early.
  • Have a strict cutoff time for screen usage.

Mental health

  • Spend some time along with your thoughts at least once a day.
  • Do some mindfulness activity.
  • Write down things you are grateful for.

Physical health


Self improvement

  • Spend more time on activities with long term rewards, e.g. learning new skills, new friendships, creative hobbies.
  • Spend less time on activities that give empty dopamine highs, e.g. social media.
  • Learn to forgive yourself if you relapse from doing good habits and avoiding bad habits.
  • Avoid triggers such as state of minds like boredom, anger, self-pity.
  • Have risk-free activities for when you are not in the mood for productive work, e.g. watching documentaries, drawing, reading etc.
  • Fix places and activities, e.g. working at the office, reading in cafe's, sleeping in bed.

Habit formation

  • Cue, Craving, Response, Reward: The habit loop. As time passes, rewards become associated with cues. Time and location are important cues, use them like I will [habit] at [time] in [location] rather than something like I will read this month Also change the environment to trigger cues for good habit - one space one use is a good rule. Similarly, making cues for bad habits invisible will help drop them.
  • Make the habits you want to develop clear, and keep score of them visually via for e.g. a progress bar.
  • Bundle something you have to do, e.g. some chore, with a good habit.
  • Make hard habits attractive by associating them with positive experiences.
  • Have accountability partners.
  • Aim to change your identity rather than being goal oriented, e.g. I will be a good researcher instead of I will write X papers.
  • Remember that motivation comes after the habit has started.


  • Concrete notions of habits under org-habit? e.g. going to gym etc.
  • Notes under habit formation were from a summary video on Atomic Habits, forgot which one exactly. It also mentioned that in a study, the group practicing the former had a 91% success rate of going to exercise, compared to 30% in those who relied on just plain motivation - putting this under this section since I don't have the proper citation.

Author: Nazaal

Created: 2022-03-13 Sun 21:45