Atomic Habits

By James clear

1. Sam all improvements accumulate into remarkable

results .

Habits are the compound interest of -

Self improvement
-

7
Results
If you get 1% better each

1% improvement .
- -
-
- -
-
- day You'll end up with results
,

1% Decline
, nearly 37 ✗ better after
1-
year .

Time

A slight change in daily habits can guide

your
your life to a
very different destination .

2. Your habits can compound for or

against you .

i ) positive compounding
• productivity ty
•
knowledge
• Relationship e. →
people reflect your behavior
back toyou . The more you help others , the
more others want to help you .

④ Negative compounding
• stress
•
Negative thoughts .
3. System vs Goals
•
Goals are about the results you want to archive .

•
System are about the process that lead to those
results .

Goals are good for

•
setting a direction ,
but
systems best for
are
making progress .

•
The purpose of setting goals is to win the

game
.

•
the purpose of building system is to continue

playing the
game .

4. How to build a better habits in 4 steps by

the habits loop .

CUE CRAVING (1) cue → Make it obvious .

I
>
v2 (2) craving Make it attractive
→
.

1- (3) Response Make it easy

→ .

4 3
<
(4) Reward Make it satisfying .

REWARD RESPONSE

5- How to break a bad habit

(1) Inversion of the 1st law Gu e) → Make it invisible .

(2) Inversion of the 2nd law

Graving ) - Make it unattractive .

(3) Inversion of the 3rd law (Response)→ Make it difficult .

(4) Inversion of the 4th law (Reward) Make it unsatisfying

→ .
The 1st Law (cue) -
Make it Obvious ' '
① the habit score card → Good habit → t ,
Bad
'

habit neutral habit

' '
→ - '
→ =
,

eg→ wake up =

Turn off alarm =

check phone
my
-

Take a shower +
④ Habit staking → New habit pair with a

current habit .

Formula → After
"
I [ current habit ] ,
will [ New habit ]
I

eg→ Meditation → After I pour my Cup of

coffee each morning , I will meditate
for one minute .

Liii ) Motivation is overrated & Environment

often matters more .

iv) self control us avoid

People with high self control tend to -

speed less time in tempting situations .

It's easier to avoid temptation than -

resist it .

2nd Law ( craving ) → it attractive

Make
lil Make the habit irresistible : Dopamine -

is released not only when

you experience
Pleasure but also when anticipate it
.
you .
 we need to make our habit attractive
because it is the enpectation of a
that motivates
rewarding experience us

to act .

(a) Role of Family and Friends

tend
we to imitate the habits of
three social the close (
groups : Family &
Friends) , The Many , and The powerful .

④ Most effective things you can do 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 .

Liii) Habits are attractive when we associate

with positive feelings .

④ Highlight their benefits rather than their drawbacks . .

of telling yourself I need to go run

Ins ted
"

eg →

It's time to build endurance

" "
the
in
morning Say ,

and get fast .

3rd Law ( Response) : Make it easy

4) Motivation vs Action
the
biggest reason why you slip into
motion rather than taking action : you
want to delay failure .
 ④ Repetition vs perfection
you just need to practice it .

Liii) Stop procrastinating by using 2- minute Rules

when you start a new habit ,
it should
take less than 2 minutes to do .

41h Law ( Reward ) : Make it satisfying .

C) what is rewarded is repeated ,

what
is punished is avoided .

④ After that increases the odds that a

behavior will be repeated next time .

⑦ stick with good habits every day .

d) If 9 I try to
get back
miss one
day ,
into it as
quickly as possible .

④ Don't put up a zero .