add notes for chapter 3

self-help/atomic-habits/README.md

@@ -1,5 +1,6 @@
 # Atomic Habits
-# The Surprising Power of Atomic Habits
+# The Fundamentals
+## The Surprising Power of Atomic Habits
 The UK cycling team went from absolute noobs to winning championships in 5y all thanks to some coach who focused on the team improving via micro habits, which stack up over time.
 
 Examples:
@@ -48,7 +49,7 @@ Problems with goal-setting:
 
 **Atomic** habits are partially about creating tiny habits, but also, they're meant to be the atoms of something bigger, the building blocks of remarkable results.
 
-# How Your Habits Shape Your Identity (and Vice Versa)
+## How Your Habits Shape Your Identity (and Vice Versa)
 It's often difficult to keep up with good habits or prevent yourself from doing bad habits for more than a few days.
 
 The reason we fail to change our habits is for two reasons:
@@ -57,7 +58,7 @@ The reason we fail to change our habits is for two reasons:
 
 This chapter addresses the former issue, the rest of the chapters focus on the latter.
 
-## Three Layers of Behavior Change
+### Three Layers of Behavior Change
 ![onion-layers](images/onion-layers.png)
 
 A change can occur at three layers.
@@ -93,7 +94,7 @@ This is a double-edged sword. If your identity is working against you, it is a c
 
 Over time, you start resisting certain actions because they are against your identity.
 
-## The Two-Step Process To Changing Your Identity
+### The Two-Step Process To Changing Your Identity
 Your identity emerges out of your habits. Every belief is learned and conditioned through experience.
 
 You believe things about your identity because you have proof of it.
@@ -125,9 +126,118 @@ The formation of habits is a feedback loop - your habits shape your identity and
 
 It's important to let your habits, principles and values drive that loop, not your results.
 
-## The Real Reason Habits Matter
+### The Real Reason Habits Matter
 The first step in behavior change is not what or how. It is who - who you want to become.
 
 The real reason habits matter is not what you can achieve through them, but what you can become through them.
 
 You become your habits.
+
+## How to Build Better Habits in 4 Simple Steps
+Behaviors followed by satisfying consequences tend to be repeated.
+Those that produce unpleasant consequences tend not to.
+
+This is demonstrated by a story about an experiment with cats where a cat was put in a closed box, which opens when you push a button.
+Initially, the cats tend to do random actions until they accidentally stumble upon the button. 
+Over time, they tend to improve and eventually, start solving the task in a few seconds.
+
+### Why Your Brain Builds Habits
+A habit is a behavior repeated enough to become automatic. Building a habit begins by trial and error. During this time, brain activity is significant.
+
+Once you stumble upon a solution that works for you, you start gravitating towards repeating it. The more you do it, the easier it becomes.
+
+Examples - you feel anxious after work and you learn that playing video games/going for a run/etc calms you down.
+
+Once you learn that you enjoy a certain outcome, your brain starts reverse engineering the actions which took you there and removing unneeded ones to optimize the process.
+
+To sum it up - habits are reliable solutions to reoccurring problems.
+
+It is a very useful optimization due to the fact that the brain's conscious mind can only focus on one thing at the time. 
+It likes delegating some activities to the unconscious one which can work in the background. That's where habits go to.
+
+Some people worry that building too many habits make your life dull & automatic. On the contrary, building habits complements attaining freedom.
+
+Examples:
+ * Without good financial habits, you will be struggling for every dollar
+ * Without good health habits, you will always be short on energy
+ * Without good learning habits, you will always be behind others
+
+If you constantly need to make decisions about simple tasks, ie when should I work out, when do I pay the bills, etc, then you will have less time for freedom.
+
+### The Science of How Habits Work
+The process of building a habit can be divided into four parts - Cue, Craving, Response, Reward.
+![habit-building-stages](images/habit-building-stages.png)
+
+This is the backbone of every habit and your brain runs through these steps in order every time.
+
+The cue is a trigger which initiates the behavior - a bit of information that predicts a reward.
+
+In the past, the cues signaled the location of food, water, sex. 
+Nowadays, the cues predict secondary rewards, ie money and fame, power and status, praise and approval, etc.
+
+These pursuits also indirectly improve our odds of survival and reproduction, which is the greater motive behind what we do.
+
+A cue leads to craving. That's the motivational force behind every habit. Without some motivation or desire, we have no reason to act.
+What you crave is not the habit itself, but the reward it provides, ie you don't crave smoking a cigarette, but the relief it provides.
+
+Cravings differ from person to person. The sounds of slot machines spark a desire in gamblers, but are just background noise to non-gamblers.
+
+The third step is the response - the actual habit you perform. It can be a thought or an action.
+
+Whether the response occurs depends on how motivated you are and how much friction is involved.
+
+If an action requires more effort than you are willing to expend, you won't do it. 
+It also depends on your ability - if you want to dunk a basketball but are not high enough to do it, you won't do it.
+
+Finally, the response delivers a reward. That's the end goal of every habit. We chase rewards because they either satisfy us or they teach us.
+
+Rewards provide benefits on their own, ie getting a promotion gets you more money or respect, but the more immediate benefit is that rewards satisfy your craving to eat or gain status.
+
+Additionally, rewards teach us which actions are worth remembering in the future. Your brain constantly monitors for rewards which satisfy your cravings and deliver pleasure.
+That's what helps your brain distinguish useful actions from useless ones.
+
+If a behavior is insufficient in any of the four stages, it will not become a habit:
+ * no cue => behavior will never start
+ * reduce craving => no willingness to start
+ * make it difficult => you won't be able to do it
+ * reward is not satisfying => no reason to do it again
+
+### The Habit Loop
+![habit-loop](images/habit-loop.png)
+
+The cue triggers a craving, which motivates a response, which provides a reward, which becomes associated with the cue.
+
+These four steps form a feedback loop, that enable you to create automatic habits. This cycle happens continuously at all times.
+
+The steps can be split in two - the problem phase and the solution phase. Several examples:
+ * your phone buzzes (cue), you want to learn message contents (craving), you grab your phone (response), you satisfy your curiosity (reward)
+ * you are answering emails (cue), you feel stressed and overwhelmed (craving), you bite your nails (response), you reduce your stress (reward)
+
+By the time we are adults, we rarely notice the habits that are running our lives.
+
+### The Four Laws of Behavior Change
+In the following chapters, we'll see a dozen examples of how these four steps dictate our lives.
+
+Before we do that, we need to transform these steps into a practical framework we can use to design good habits and eliminate bad ones.
+
+How to make good habits: 
+ * make it obvious (cue)
+ * make it attractive (craving)
+ * make it easy (response)
+ * make it satisfying (reward)
+
+Let's invert those to see how to stop bad habits:
+ * make it invisible (cue)
+ * make it unattractive (craving)
+ * make it difficult (response)
+ * make it unsatisfying (reward)
+
+These laws apply to nearly any field. Whenever you want to change your behavior, you can use those tools to achieve your goal.
+
+Whenever you fail to form a good habit or remove a bad one, the answer typically lies somewhere above, in those four steps.
+Every goal is doomed to fail if it goes against human nature.
+
+Your habits are shaped by the systems in your life. 
+
+# 1st Law - Make it Obvious
+## The Man Who Didn't Look Right