Atomic Habits - James Clear

Atomic Habits
James Clear
About The Book
What are Habits?
How are Habits Formed?
How to Keep Your Habits on Track?
How to Form Good Habits?
Get it on Amazon
Tiny Changes, Remarkable Results
Atomic Habits
An Easy & Proven Way to Build Good Habits & Break Bad Ones
by Avery
October 16, 2018
Jame Clear
American author, entrepreneur, and photographer
Behaviors that we perform automatically, with little or no thought
Habits are powerful
Positive change requires patience
Making big changes in your life doesn't require
major upheaval - often, tiny changes to
your behavior are enough to lead to the desired results.
If repeated daily, even the smallest actions can have a huge effect
But you can be confident that good habits are
keeping you on the right trajectory,
even if you don't see immediate results
Behaviors that result in satisfying consequences
tend to get repeated until they become automatic.
Example: Morning coffee
Habits start with a cue / trigger, followed by a craving for a change of state
This is followed by our response / action, and finally the reward
Cue = waking up
Craving = feeling alert
Action = drinking coffee
Reward = feeling alert
Certain stimuli can trigger habitual behavior.
Encourage better habits by
changing your environment.
Use implementation intentions.
Build temptation
Make the habit as easy to adopt as possible
Use the 2-minute rule
Make your habits immediately satisfying
Once you understand that, you can use
this knowledge to change your habits.
Make your cues as obvious as possible,
and you'll be more likely to respond to them!
Example: Want to eat healthier snacks?
Leave them out on the counter, rather
than hiding them in the salad drawer
Don't make vague statements such as "I will eat better".
Instead, create a clear plan of action, and
set out when and where you will carry out
the habit you want to cultivate.
Humans are motivated by
the ANTICIPATION of reward
Link the habit you want to form (but are not
enjoying) with a behavior that you're drawn to
Example: Allow yourself to watch episodes
of your favorite show while you're cycling at the gym.
Our brain not only releases dopamine
(the feel-good hormone) when we do pleasurable
things, but also when we anticipate them
Making habits attractive will help you stick to them.
Reduce friction for good habits,
increase friction for bad habits
Make any new activity feel manageable
by only committing to 2-minutes of it
This is a way to build easily achievable habits,
and those can lead you on to greater things
Simply getting started is the most important step!
When you're pursuing habits with a delayed return,
try to attach an immediate gratification to them
Option 2: Contract
Example: Use a calendar or diary to create a habit
tracker > cross off every day that you manage
to stick to your good habit
Habit tracking itself is an attractive satisfying habit, which
is why it is so effective
Develop a habit contract that imposes negative
consequences if you fail to stay on track
Involve other people > simply knowing
that someone is watching you can be a
powerful incentive to keep going