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Aug
Atomic Habits by James Clear – Book Summary & Highlights
18
Jul
About This Book
Do you want to change your habits and get better every day? Do you want to learn a simple and proven system for creating good habits and breaking bad ones? Then read Atomic Habits by James Clear. Itās a book that teaches you the four laws of behavior change and how to master the tiny behaviors that shape your life.
Table of Contents
Atomic Habits
An Easy and Proven Way to Build Good Habits and Break Bad Ones
Author : James Clear
Publisher ā : ā Random House Business Books (January 1, 2015)
Language ā : ā English
Hardcover ā : ā 250 pages
3 Sentenses
5 Quotes
Who Is It For
Actionable Takeaways
š„ The Fundamentals
- Make your habits compound for you
- Get 1% better every day for one year and you'll be nearly 38 times better
- Get 1% worse every day for one yeay and you'll decline nearly down to 0
- Change your habits in the right way
- Forget about what you want to achieve, focus on who you want to become
- Ask yourself āWho is the type of person that could get the outcome I want?ā
- Change who you are by chaning what you do
- Be patient
- Habits need to persist long enough to make a difference
- Be concerned more with your current trajectory than with your current results
š The 1st Law: Make It Obvious
- Fill Out the Habits Scorecard
- Write down your current habits to be aware of them
- Evaluate your habits and mark them as good, bad, or neutral in the long run
- Choose a good habit that you want to start or a bad habit that you want to stop
- Use implementation intentions
- Specify when and where you will perform your habit
- Formula: I will [BEHAVIOR] at [TIME] in [LOCATION]
- Example: I will read for one hour at 9 p.m. in my bedroom
- Use habit stacking
- Link a new habit with a current habit
- Formula: After [CURRENT HABIT], I will [NEW HABIT]
- Example: After I finish eating breakfast, I will take a walk for ten minutes
- Prime your environment
- Make the cues of good habits obvious and the cues of bad habits invisible
- Build new habits in a new environment so you don't have to fight against old cues
- Avoid temptation rather than resist it
š The 2nd Law: Make It Attractive
- Identify the underlying motive behind your habit
- "Your habits are modern-day solutions to ancient desires."
- Some of the underlying motives include reducing uncertainty, bonding with others, winning acceptance and prestige
- Reprogram your mind
- Highlight the benefits of your habit and the drawbacks of not doing it
- Associate good habits with positive feelings and bad habits with negative feelings
- Use temptation bundling
- Link an action you want to do with an action you need to do
- Formula: After [HABIT I NEED], I will [HABIT I WANT]
- Example: After I meditate for ten minutes, I will check Instagram.
- Surround yourself with people who have the habits you want to have
- "Join a culture where (1) your desired behavior is the normal behavior and (2) you have something in common with the group."
- Imitate the habits of people who have the traits or outcomes that you want to achieve
š° The 3rd Law: Make It Easy
- Reduce resistance and effort
- Simplify the steps between you and good habits
- Prime your environment to make future actions easier
- Example: Want to read more? Put a book on top of your desk, within easy reach
- Master decisive moments
- Pay more attention to the small choices that determine the path you take
- Use a commitment device to bind you to good habits
- Example: schedule training sessions in a gym and pay ahead of time
- Use the Two-Minute Rule
- Downsize your habit until they can be done in two minutes or less
- Make it easy to start and the rest will follow
- Example: "meditate every morning" becomes "meditate for one minute"
- Automate your habits with onetime actions and technology
- Example: buy a supportive chair, set up automatic bill payment
š„³ The 4th Law: Make It Satisfying
- Use reinforcement
- Give yourself an immediate reward when completing a good habit
- Create a cost for not doing your habit by asking someone to watch your behavior
- Example: After I finish exercising, I will take a bubble bath
- Make ādoing nothingā enjoyable
- Design a way to see the benefits when avoiding a bad habit
- Example: Whenever I skip going out to eat, I will save the same amount of money for a new laptop
- Keep track of your habits
- Create a visual cue to remind you to act
- Record each measurement immediately after completing the habit
- Example: After I write a page, I will mark an X on my calendar
- Never miss twice
- Get back on track as soon as possible after a slip
š¤¼ Advanced Tactics
- Choose the right field of competition that matches your natural talents and abilities
- Explore different possibilities and options until you find a game where the odds are in your favor
- Exploit your strengths and advantages and focus on the most impactful and valuable actions
- Keep going and stay focused when work is boring and unsatisfying
- Avoid clinging to an identity; grow beyond it
- Review and reflect on your habits regularly and make adjustments if needed
- Keep making improvements and never stop learning and experimenting
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