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The book provides easy ways of building good habits and breaking the bad ones. The author even claims that the ways are proven by backing each with some event from history. The author is not a scientist and doesn’t propose any new theory based on empirical data.
Central idea of the book is this table (printable pdf from the official site) on how to create a good habit and break bad one. And its derived from four step model
| To create a good habit | To break a bad habit | |
| 1. Cue | Make it Obvious | Make it invisible |
| 2. Craving | Make it attractive | Make it unattractive |
| 3. Response | Make it easy | Make it difficult |
| 4. Reward | Make it Satisfying | Make it unsatisfying |
1, 3 and 4 were very common and the author added the 2nd step. Here is a video of the author saying the same. If any of the steps is missed then habit is not created or broken; the things will not come automatically.
The book is full of quotes. Many have gathered from other scientists and authors too. Following are some quotes and snippets which I found interesting