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Atomic habits by james clear
Atomic habits by james clear








  • Automate as much of your life as possible.
  • Increase the friction until you don’t even have the option to act.

    atomic habits by james clear atomic habits by james clear

  • The best way to break a bad habit is to make it impractical to do.
  • ATOMIC HABITS BY JAMES CLEAR HOW TO

  • Master the art of showing up, then refine.Ĭhapter 14 - How to Make Good Habits Inevitable and Bad Habits Impossible.
  • Ex: “Read before bed each night” becomes “read one page.".
  • When you start a new habit, it should take less than two minutes to do.
  • Conversely, use environment design to make the wrong thing as difficult as possible.Ĭhapter 13 - How to Stop Procrastinating by Using the Two-Minute Rule.
  • Create an environment where doing the right thing is as easy as possible.
  • Aim for action (ex: working out), not motion (ex: reading a book on exercise plans).
  • The most effective form of learning is practice, not planning.
  • Habits form based on frequency, not time.
  • I “get” to exercise today, instead of I “have” to exercise today.Ĭhapter 11 - Walk Slowly, but Never Backward
  • Change the language and frame of habits to make them positive.
  • One of the most effective things you can do to build better habits is to join a culture where (1) your desired behavior is the normal behavior and (2) you already have something in common with the group.Ĭhapter 10 - How to Find and Fix the Causes of Your Bad Habits.
  • We tend to imitate the habits of three social groups: the close (family and friends), the many (the tribe), and the powerful (those with status and prestige).
  • The habit stacking + temptation bundling formula is:Ĭhapter 9 - The Role of Family & Friends in Shaping Your Habits.
  • This is the only way to break bad habits.Ĭhapter 8 - How to Make a Habit Irresistible
  • Avoid temptations that trigger bad habits.
  • New environments can help eliminate old bad habits, and establish new ones.
  • Design your environment to motivate you to accomplish the things you want to.
  • Ĭhapter 6 - Motivation is Overrated Environment Often Matters More
  • Many people think they lack motivation when what they really lack is clarity.
  • atomic habits by james clear

  • When situation X arises, I will perform response Y.
  • Broadly speaking, the format for creating an implementation intention is:.
  • Inversion of the 4th law (Reward): Make it unsatisfying.Ĭhapter 5 - The Best Way to Start a New Habit.
  • Inversion of the 3rd law (Response): Make it difficult.
  • Inversion of the 2nd law (Craving): Make it unattractive.
  • Inversion of the 1st law (Cue): Make it invisible.
  • We can invert these laws to learn how to break a bad habit.
  • The 4th law (Reward): Make it satisfying.
  • The 2nd law (Craving): Make it attractive.
  • The process of building a habit can be divided into four simple steps: cue, craving, response, and reward.
  • Every action is a vote for the type of person you wish to become.Ĭhapter 3 - How to Build Better Habits in 4 Simple Steps.
  • Each time you read a page, you are a reader.
  • Your identity emerges out of your habits.
  • The goal is not to read a book, the goal is to become a reader.
  • True behaviour change is identity change.
  • Focus on your system instead.Ĭhapter 2 - How Your Habits Shape Your Identity (and Vice Versa)
  • If you want better results, then forget about setting goals.
  • atomic habits by james clear

  • You do not rise to the level of your goals.
  • If you’re having trouble changing your habits, the problem isn’t you.
  • Breakthrough moments are often the result of many previous actions, which build up the potential required to unleash a major change.
  • Your outcomes are a lagging measure of your habits.
  • You should be far more concerned with your current trajectory than with your current results.
  • Notes Chapter 1 - The Surprising Power of Atomic Habits








    Atomic habits by james clear