Changes that seem small and unimportent at f irst

will compound into remarkable results if you

are willing to stick with them f or years

T he quality of our lif e depends on the quality of our habits

A habit is a routine or behaviour that is

Perf ormed regurely and in many cases automatically

Introduction

It is easy to overestimate the importance of one def ining moment Breakthrough moments are of ten the results of many previous actions which build up
and underestimate the value of making improvements on a daily basis in the potential required that unleashes a major change

1% better everyday -> 37 times better in a year,

same with 1% worse -> down to zero

If a pilot changes course by 1-3 degrees south and his aim was to land in La
he now lands in Washington DC.

Be more concerned with your current trajectory than your current results
What will your f uture be? Look at your tiny wins and losses that you make now

T his is one of the core reasons why it so hard to build good habits
T he big results are always delayed

When nothing seems to help I go and look at the stone cutter hammering away on his rock,
perhaps as much as a 100 times without a crack showing in it. Yet at the 100 and f irst blow it
will split in two and I know it was not the last blow that did it, but all that had come bef ore

1. T he surprising power of Atomic Habits

Goals are used f or setting direction

T hey are about results

1. Winners & losers have the same goals

2. Achieving your goals is only a momentary change

Goals and systems
Problems arise when you spend to much
time thinking about goals and not enough 3. Goals restrict your happinesss
time designing your systems -> system f irst mentality provides the antidode
Fall in love with the process not the product

Systems are the processes that lead to those results

4. Goals are at odds with longterm goals
Once you reach your goal -> no motivation
Comittment to the process that determines the progress

Introduction

T hey are the little habits that are part of a large system
Atoms -> building blocks molecule
Atomic habits -> Building blocks remarkable results

Def inition a regular practise or routine that is not

only small and easy to do, but also the source of incredible power,
a component of the system of compound growth

Atomic Habits

our idenitity merches out of your habits ->

T he more you repeat something the it reinf orces your identity
Feedback loop habits -> shape idenitity and idenitity -> shape habits

How do you f orm your idenitity?

1. Decide who you want to be

2 steps:
I want to write a book. what is the type of human who can f inish a book?
2. Prove to yourself with small wins
He is consitent and diciplined -> f ocus on that

Goal is not to read a book, but become a reader

T rue behaviour change is idenity change

So the biggest barrier against change is
idenitity conf lict

Set goals?
But without changing your idenity Behaviour that is incongruent with the selve will not last Focus on the type of human you are becoming not your results.
T he behaviour will not last

Changing habits dif f icult f or 2 reasons: Want a cigaret?

1. T ry to change the wrong thing 1. No I am trying to quit smoking
2. How habits shape our idenity and vice versa 2. T ry to change habits in the wrong way 2. No I am not a smoker

So ask who do I want to be instead of who do I want to become?

3 levels to change;
1. Losing weight
2. Have workout routine
3. I am a healthy person

T he que triggers the brain to initiate the behaviour. T here is an reward (f ood, sex, f ame etc)

T hen it leads to a craving they are the motivation f orce. You do not crave the cigarettes but the state it gives you. Every craving is linked to an desire to change your internal state
Without the first 3 steps a behaviour will not accur,
without the lasts a behaviour will not be repeated (habit loop)
T he response is the actual habit that you perf orm. (Habit or action) whether it is perf ormed depends on f riction and motivation and ability
First 2 steps problem fase, something needs to change
Last 2 steps solution fase includes the response and action
Write down your current CH 3, How to build better habits in 4 simple steps.
habits to become aware of them. 1. T hey satisf y us (craving)
Reward

Use implementation intentions: “I will [BEHAVIOR] at 2. T hey teach us which actions are worth remembering in the f uture. Your brain is a reward detector
[T IME] in [LOCAT ION].”

df asasdf df assdf a@gmail.com

Use habit stacking: “Af ter [CURRENT HABIT ], I will
[NEW HABIT ].”

Design your environment. Make the cues of good habits

1. Make it obvious the que obvious and visible.

Use temptation bundling

Join a culture where your desired behavior is the normal

behavior.

Create a motivation ritual. Do something you enjoy

immediately bef ore a dif f icult habit.
2. T he craving make it attractive

Making Reduce f riction. Decrease the number of steps between

you and your good habits.

Prime the environment. Prepare your environment to

make f uture actions easier.

Master the decisive moment. Optimize the small choices

that deliver outsized impact.

It is remarkable the fortune you can build if you not stop saving
Use the T wo-Minute Rule. It is remarkable the body you can build if you don not stop training
Small habits don not add up they compound
Automate your habits. Invest in technology and onetime That is the power of atomic habits tiny changes remarkable results
3. Make it easy
purchases that lock in f uture behavior.

Use reinf orcement. Give yourself an immediate reward

when you complete your habit.

Make “doing nothing” enjoyable. When avoiding a bad

habit, design a way to see the benef its.

Atomic Habits Behaviour change in a nutshell

Use a habit tracker. You can call-out your bad habits
I will now grab a cooks that I don’t need that will cause me to
We must begin the process of behaviour change with awareness Point call system (Japan, saf ety check)
gain weight, this will make your bad habits more real and painf ul now
Never miss twice. Or you can point call f or good ones
4. Make it satisf ying CH 4. the man who did not look right

Make a list of your daily habits

Reduce exposure. Remove the cues of your bad Look at each behavior is this a + | ~ T here are not good/bad habits but only ef f ective/inef f ective habits
1. Make it invisible Plus, neutral, negative
habits f rom your environment.

Ref rame your mindset. Highlight the benef its of T ime

2. Make it unattractive
avoiding your bad habits.

2 most commen ques Location

Increase f riction. Increase the number of steps
Breaking between you and your bad habits.
people think they lack motivation while they lack clarity
3. Make it dif f icult
Implementation actions
Use a commitment device. Restrict your f uture
choices to the ones that benef it you. I wil (behaviour) at (time) in (location)

Hf 5, the best way to start a new habit

Get an accountability partner. Ask someone to obtaining a new possession of ten creates a spiral
T he diddero ef f ect
watch your behavior. of consumption that leads to additional purchases
4. Make it unsatisf ying
Create a habit contract. Make the costs of your bad Be specif ic -> I do 10 push ups in my lunch time, change to->
build a new habit is to identif y a current habit and than stack your new behaviour on top
habits public and painf ul. when I close my laptop f or lunch I will do 10 push ups

Stacking
1. Habits that you do everyday:, get out of bed, take a shower,
Af ter (current habit) I will (new habit) 2 Colloms:
2. All of the things that happens to everyday, the sun rises, you get a text message

T he most powerf ul of all human sensory abilities is vision, human body 11

million sensory receptors, approx 10 million are dedicated to vision

Visual ques are theref ore the greatest calistist of our behaviour.
Make it obvious Small change in what you see can lead to a big change in what you do
We are changed by the world around us

Hf 6, motivation is overrated, environment of ten matters more

Example practice guitar more, place it in the middle of the living room.

If you want to make a habit a part of your lif e, make the que a big part of your environment
T ry to eat healthier?
It is likely that you shop on autopilot at your current grocery store, try a new one

How to design your environment f or succes

Behaviors are not def ined by objects, but our relationship to them

Mantra: one space, one use Don’t mix rooms, if you mix context and habits, the easier ones will usualy win out

Vietnam study heroin users, 20% were addicted, but 9/10 when returned home quite the addiction over night , because the ques and context where gone.
Story
Compare with addict goes to clinic , than returned home to old environment with ques and then relapses (90%)

You can break a.bad habit, but you are unlikely to f orget it

Writer I have never seen anyone stick to positive habits in a negative environment
Disciplined people aren’t necessarily more disciplined,
but they spend less time in tempting situations
Make habits invisible, that you do not want to do, unplug the ps4 af ter use
and put it in the closet, reverse of law 1, remove hazelnootpasta f rom sight

Hf 7, the secret to self control

Self control is a short term strategy not a long term one
Secret of self control make the ques of your good habits obvious and of your bad habits invisible

Stores f eature manikins with exaggerated hips and breasts. Social media delivers more
like and praise in minutes that we could ever get in the of f ice. Advertisements are created with ideal lighting, f otoshop etc.
Society is f illed with highly engineered versions of reality which is more attractive than the world of our ancestors evolved in.

T he trend is f or rewards to become more concentrated and stimulied to become more intensif ying.

is released not only when you experience pleasure but also when you anticipate it

Dopamine
T he dopamine driven f eedback loop (one of the important
neurotransmitters f or habits)
Eating f ood, drinking water, having sex etc
But also learning motivation

T emptation bundeling (strategy) Linking an action you want to do, with an action you need to do (pretax principle)
CH 8. How to make a habit irresistible

Whatever habits are normal in your culture are on of the most attractive to do

T he lone wolf dies, but the pack survives

We immigrate habits of 3 groups

2 Law, Make it attractive 1. T he close
They all make habits more attractive
2. T he many
3. T he powerf ul

1. Your desire behaviour is the normal behaviour

9 the roll of f amily and f riends in shaping your habits
Join a culture where to join a culture where your desire behaviour is the normal behaviour
2. You already have something in common with the group

Every behavior has a surf ace level craving and a deeper underlying motive sex and reproduce, f ood to survive etc

Look at nearly any product that is habits f orming. It doesn’t create a new motivation, but latches on to the underlying motive of human nature

Change f rom have to to get to Ik mag eerder opstaan voor mijn morning routine

the specific cravings you feel and the habits you perform are really
How to reprogram your brain to enjoy hard habits Focus on the highlights of your habits an attempt to address your fundamental underlying motives

Condition yourself , f or example same stretching routine f or calisthenics,

Hf 10, How to f ind and f ix the causes of your bad habits same music f or writing, same f ocus music f or working etc. Keep your laptop only f or work

create a motivation ritual by doing something you enjoy immediately bef ore the dif f icult habit

Do not f ocus on the best approach f or then you will not take action

Motion: planning strategising learning, but no results

Motion vs action Action: type of behaviour that will deliver an outcome to build a habit you need to practice,
Don't focus on perfection, but making it easy
11. Walk slowly but never backwards
Students who took tons of photo’s improved but students
who theorized did not one in action the other in motion

We are wired to choose the option with the 100 pushups take greats amount of energy
least amount of ef f ort and greatest results But watching tv scrolling on our phone doesn’t

T he idea is to make it as easy in the moment

to do the things that pay of f in the long run

Reduce f riction

Hf 12, the law of least ef f ort

most ef f ective ways practice environment design
T he purpose of resetting a room is not to clean up, but to prepare f or the next action

Prime your environment, clean the toilet af ter use, af te using the couch organise the pillows
Doing this af ter you use everything it becomes automatic and lazy

3rd law, Make it easy

Riding your bike or your car putting on workout clothes or sweat pants .
decisive moment:
One will result in workout the other ik binging netf lix

Habits are the entry point not the end the cap Reading every night becomes read 2 pages When you start a new habit it should take less than 2min to do

Standardized bef ore you optimise, you can’t improve a habit that does not exist

Hf 13, how to stop procrastinating by using the 2 min rule

automate savings
Automate your lif e as much as possible
website blocker

Sometimes success is more about making bad habits hard than good habits easy Commitment device making a choice in the present that controls your actions in the f uture
We are more likely to repeat a behavior when it is satisf ying

T he best way to break a bad habit is to make it impractical to do Increase the f riction until you do not have the option to act
In history we always had immediate responses,
we have the same brain roughly as 200 thousand years ago, Hf 14, how to make good habits innavetable and bad habits impossible
but in the last 500 years it changed f rom immediate satisf action to delayed satisf action

Cardinal rule: What is immediately rewarded is repeated what is immediately punished is avoided
T he last mile is always the least crowded

Add a little bit of pleasure to habits that pay of f in the long run and
Chapter 15 the cardinal rule of behaviour change
a little bit of pain to habits that provide only immediate pleasure
You can train yourself to do actions with delayed gratif ication, After a while the habit becomes part of your identity than your identity sustains the habit
but you need to work with human nature not against it
Use an immediate reward af ter

T he paperclip strategy shif t a hair clip f rom one jar to another if you edit a page of your book

Don’t break the chain

1. Obvious it makes it visual like the amount of x’s in your calander

2. the most ef f ective f orm of motivation is progress, when we know we

Benef its
are moving f orward more likely to do so each small Win f eeds your desire

3. most crucial habit tracking is satisf ying

Habit tracking helps you keep the eye on the ball you are not trying
to get a 6 pack but wanting to be the man who doesn’t mis a workout

1. Measurements should be automated agenda, Oura, etc.

Habit tracker it makes the habit obvious, attractive and satisf ying
Hf 16 how to stick with good habits everyday You don’t need to track everything 2. It is beter to consistently track one habit than to sporadicly track 10

3. Record each measurement af ter each habit occurs

T he dark side is that we become driven by the number instead

tracking the wrong thing
of the purpose behind it aka sleep score instead of sleeping well

Never miss twice

How to recover quickly when your habits break down
Your bad days are more important to f ollow through than your good days

4th law, Make it satisying

T here can’t be a gap between the action and the consequence

Create a habit contract

Hf 17,
How an accountability partner can change everything

T he strength of genetics is also their weakness

Our environment determines the suitability of our genes and the utility of our natural talents

Your personality is a set of charities that is consistent f rom situation to situation

1. Personality
Build habits that f it your personality
T his is why if you want to be truly great selecting the right place to f ocus is crucial How do I f ind this?

Your genes are operating beneath every situation/habit

In summary one of the best ways to make sure your habits remain satisfying
In the beginning of a new activity their should be a period of exploration over the long run is to pick behaviours that align with your personality and skills
Hf 18, the truth about talent
Work 80% of the time on what you know works
And explore with 20% of the other time you have
Exploration and exploitation

What f eels like f un to me and work to others?

Questions What makes me lose track of time? (Flow state)

What f eels naturally to me

that humans experience peak motivation when working on

Keep variety, so it doesn't bore you succesf ul people still show up besides the f eelings of boredom
taks that our right at the edge of their current abilities

Hf 19,
T he Goldilocks rule hoe to stay motivated in lif e and work

the downside of habits is that you get used to do things a certain way and stop paying attention to the layers

Mastery is the process of narrowing your f ocus to a tiny element of succes

and using this habit as the f oundation of advancing to next f rontier of your element
It is remarkable the fortune you can build if you not stop saving
Your identity can create pride that you deny your weak spots It is remarkable the body you can build if you don not stop training
and prevents you f rom truly growing this is one of the greatest down side Small habits don not add up they compound
That is the power of atomic habits tiny changes remarkable results
Hf 20 the down side of creating good habits
Vegan, bank manager, etc
Never make a single aspect of your idenity into who you are
Instead, healthy natural eater