Atomic Habits by James Clear
We all have new year’s resolutions, don’t we? The last-minute goal setting in December and the full throttle drive towards those dreams in January... But come February, and maybe we’re sitting in the aftermath of a burn out. Our list of goals slowly blurring from our vision.
Let’s be honest, how are we really doing on our 2022 goals?
We know creating new habits are difficult, but we are, in fact, creatures of habit. Atomic Habits by James Clear may give us the insight to our behaviors, and how we can change them to our advantage.
⭐ Rating: 4.7/5
What are habits?
“Habits are the compound interest of self-improvement.”
A single habit is made up of a cue, craving, response, and reward. The 4 Laws of Behavior Change help us break down what it takes to create new and better habits.
Creating Good Habits
1. Make It Obvious
List out your habits and determine if they are good, bad, or neutral. You can’t solve a problem if you don’t recognize it as something that needs solving.
Use the implementation intention formula: I will [behavior] at [time] in [location]
Take advantage of habit stacking: stacking a new behavior on top of a current habit you already do every day. After [current habit], I will [new habit]
Make your cues obvious and visible. Time and location are the 2 most common cues.
2. Make It Attractive
Use temptation bundling: pairing an action you want to do with an action you need to do.
Place yourself in a culture where your desired behavior is the norm.
“Habits are a dopamine-driven feedback loop.” The anticipation of a reward motivates us to act.
Greater anticipation ⭢ greater dopamine ⭢ greater motivation.
Create a motivation ritual: do something you enjoy before doing a difficult habit.
3. Make It Easy
Human behavior follows the Law of Least Effort. We are naturally drawn to actions that require the least amount of work.
Reduce friction associated with good behaviors. Increase friction associated with bad behaviors.
Low friction = habits made easy
High friction = habits made difficult
Use the 2-Minute Rule: “when you start a new habit, it should take less than two minutes to do.”
4. Make It Satisfying
Use reinforcement. Immediately reward yourself after completing your habit.
Keep a habit tracker. Track your habit streak and don’t break the chain. “One of the most satisfying feelings is the feeling of making progress.”
Never miss twice. Try to get back on track as soon as possible if you miss a day.
Inverting these 4 laws helps us get rid of our old habits...
Breaking Bad Habits
1. Make It Invisible
Remove the cues that lead to your bad habits away from your environment.
2. Make It Unattractive
Reframe your mindset. Identify the benefits of avoiding your bad habits.
We are less likely to continue doing something that is unsatisfying.
3. Make It Difficult
Increase friction and distance yourself from your cues. Make it more difficult for you to do your bad habits.
4. Make It Unsatisfying
Get an accountability partner. Ask someone to watch and keep track of your habits with you.
We don’t want others to think negatively of us. A habit contract can make the costs of our bad habits public and painful.
Notable Quotes
“The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game. True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refinement and continuous improvement.”
“The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become.”
“The ultimate purpose of habits is to solve the problems of life with as little energy and effort as possible.”
“It is easier to build new habits in a new environment because you are not fighting against old cues.”
“Once a habit is formed, it is unlikely to be forgotten.”
“Habit formation is the process by which a behavior becomes progressively more automatic through repetition.”
“The ultimate way to lock in future behavior is to automate your habits.”
“To get a habit to stick you need to feel immediately successful—even if it’s in a small way.”
Key Takeaways
Automizing our habits can make our lives more effective and seamless.
Creating habits that require minimal effort and thought, opens up room for us to focus on other things that may need more of our attention.
Our habits shape our identity, so create habits that move you closer to the person you want to become. Think of it less as “I want to read more books”, but more as “I want to become a reader.”
Creating habits take time. It may take months or years. But it’s about progression, not perfection. Don’t quit halfway.
We will fall and stumble along this journey, but remember to celebrate the small victories.
“Getting 1 percent better every day counts for a lot in the long-run.”
