You do not rise to the level of your _____. You fall to the level of your _____. (Ch 1)

What are the three layers of behavior change? (Ch 2)

Eve wants to stop playing League. When Carol asks her to duo, she could say: A = "Sorry, I'm trying to quit", or B = "Sorry, I don't play anymore". Which is better for behavior change and why? (Ch 2)

Your ________ emerges out of your habits. (Ch 2)

To change your identity, follow the two-step process of: (Ch 2)

Why do habits truly matter - what's the core reason? (Ch 2)

______ are mental shortcuts learned from experience. (Ch 3)

What are the 4 stages of the habit loop, in order? (Ch 3)

You're taking a tough test and begin to feel stressed. You want to feel in control, so you bite your nails, which creates an association. Identify the cue in this habit loop. (Ch 3)

The Four Laws of Behavior Change are: Make it (A), make it (B), make it (C), and make it (D). Fill these in the order of cue, craving, response, and reward. (Ch 3)

True or false: You need to be consciously aware of a cue for a habit to begin. (Ch 4)

Behavior change always starts with _________. You need this before you know what habits to change. (Ch 4)

What does the Pointing-and-Calling strategy do? (Ch 4)

What is the formula for an implementation intention? (Ch 5)

What is the formula for habit stacking? (Ch 5)

Zoe wants to be healthier, so she says, "After I make my bed, I will brush my teeth." What concept does this best demonstrate? (Ch 5)

An environment has a desktop as an object. What relationships could one have with it? (Ch 6)

Every habit is initiated by a cue. Initially, this may be manually set by you. Gradually, the entire _______ becomes the cue. (Ch 6)

Jim wants to do work in his bedroom, but often ends up falling asleep instead. When he moves to a new room, he's able to work more. Why might this be? 2 answers. (Ch 6)

The inversion of the 1st Law of Behavior Change is: (Ch 7)

True or false: People with high "discipline" or self-control only do this through better willpower, as opposed to also structuring their lives to avoid temptations. (Ch 7)

The more __________ an opportunity is, the more likely it is to become habit-forming (and to be taken up in the first place). (Ch 8)

Which dopamine curve represents a formed habit, where the expected reward does not occur? (Ch 8)

What is the formula for temptation bundling? (Ch 8)

Max wants to play rhythm games, but needs to get career things done. He says, "After doing career things for 30 minutes, I will play a rhythm game for 30 minutes." What best describes this strategy? (Ch 8)

2 answers. A very effective way to build better habits is to join a culture where: (Ch 9)

Alex wants to get fit, so he joins a running club at his school. Why might this help him? (Ch 9)

The inversion of the 2nd Law of Behavior Change is: (Ch 10)

All humans have an underlying motive to feel social belonging. What are some different ways to address this motive? (Ch 10)

Noah thinks of exercise as a challenging, draining activity that she has to do. What shift in mindset might help her? (Ch 10)

The most effective form of learning is ________, not planning. Ex: Sketching a design versus actually creating it. (Ch 11)

Fill in the blanks: When making a habit, focus on ______, not ______. (Ch 11)

Rick wants to be more organized, so he spends 4 hours a day choosing between 50 calendar apps to find the best one. Which of these concepts apply here? 2 answers. (Ch 11)

We prefer the option that requires the least amount of work. This is known as the: (Ch 12)

Both blanks are the same: Reduce the ________ associated with good behaviors, and increase the ________ associated with bad behaviors. (Ch 12)

Cole wants to sleep earlier, but finds that he always spaces out on Discord/YouTube at night. What are some ways to increase the friction associated with spacing out? 2 answers. (Ch 12)

Adam finally decides to fix his life. He commits to exercising for 15 minutes every day, even though he's never exercised before. What rule is Adam not following? (Ch 13)

What is the core message of this image? (Ch 13)

Joe wants to try habit shaping to get better sleep. Phase 1 is just to be home by 11 PM every night. What's a reasonable Phase 2? 2 answers. (Ch 13)

The inversion of the 3rd Law of Behavior Change is: (Ch 14)

A __________ device is a choice you make in the present that locks in better behavior in the future. (Ch 14)

Mary watches too much YouTube at night, so she installs Cold Turkey to block YouTube after hitting a given time limit. Assuming Mary does want to change, would this help? (Ch 14)

Which laws increase the odds that a behavior will be repeated next time (as opposed to being performed this time)? (Ch 15)

Both blanks are the same. The Cardinal Rule of Behavior Change states: What is ___________ rewarded is repeated. What is ___________ punished is avoided. (Ch 15)

Fill in the blanks: ______ starts a habit. ______ sustains a habit. (Ch 15)

Zac wants to play League instead of studying for his high school finals next week, because of time inconsistency and instant gratification. What would help Zac do well on his finals? 2 answers. (Ch 15)

When using a habit tracker, when's the best time to track completion of a habit? 2 answers. (Ch 16)

Everyone has bad days. It's ok to miss one day, or to only do a minimum amount for a habit. But, never miss _____! (Ch 16)

Pam wants to brush her teeth in the morning. Following the habit shaping method, she starts with "bring toothbrush into the bathroom every morning". But eventually, she autopilots and blindly does this every day, without changing the habit. What does this demonstrate? (Ch 16)

The inversion of the 4th Law of Behavior Change is: (Ch 17)

Abe wants to wake up early, and his roommate feels the same way. So, they make a deal to wake each other up at 7 AM every morning. What concept does this demonstrate? (Ch 17)

Habit contracts are powerful tools, but directly asking a peer to make one might seem odd or scary. What are some alternative ways to add painful costs to a behavior? (Ch 17)

True or false: Neither genetics nor the environment fully determines your personality and skillset. Instead, they both contribute roughly the same amount. (Ch 18)

Jeb wants to major in computer science - his passion - but is worried about the rampant competition in the field. What could he do to stand out? (Ch 18)

Both blanks are the same: The greatest threat to success is not failure but _______. You have to fall in love with _______. Always stick to the schedule. (Ch 19)

What is the core message of this picture? (Ch 19)

What are the two components of mastery? 2 answers. (Ch 20)

What are some downsides of creating habits? Assume no reflection or review is used. 3 answers. (Ch 20)

Mary wants to look pretty. If she looks in the mirror too little, she won't fix obvious flaws, like food stains. But if she looks too much, she'll obsess over small things that don't matter. What is this analogous to? (Ch 20)

True or false: Desire comes before awareness. Ex: When you have a craving for chocolate. (Ch 21)

With a big enough "___", you can overcome any "how". Your actions reveal how badly you want something. (Ch 21)

When there's a disagreement between System 1 (emotions) and System 2 (rational thinking), which tends to win? Assume average willpower. (Ch 21)

Self-control is difficult because it is not intrinsically __________. There's no feedback after demonstrating self-control, unless you artificially make some. (Ch 21)

Fill in the blanks: Our expectations determine our satisfaction.

In particular, Satisfaction = _____ minus _____. (Ch 21)

Kim says she really wants to get a job, but she hasn't actually applied to any positions. What does this likely reveal about her? (Ch 21)

True or false: There are many situations where your situation changes, and you may need to modify and/or rebuild your systems, requiring willpower. (Criticisms)

Which of the following are examples of habits that should NOT be done daily (consistently)? 2 answers. (Criticisms)

True or false: Willpower and self-control do not matter when trying to improve discipline. Restructuring the environment to avoid temptations is what matters. (Criticisms)

The habit loop consists of four phases. In order, what are they? (Summary)

The four laws of behavior change are: Make it ___, make it ___, make it ___, and make it ___. Match the order of cue, craving, response, and reward. (Summary)