Slide 1: Title & Agenda
On slide
● Title: Atomic Habits: Tiny Changes, Remarkable Results
● Subtitle: “How small daily habits shape your life”
● Agenda bullets:
1. Why habits matter
2. The 4-step habit loop
3. The Four Laws of Behavior Change
4. Real-world examples
5. How to start today
Script
“Good morning/afternoon, everyone. My name is [Your Name], and today I’m
excited to share key insights from James Clear’s Atomic Habits. By the end of ten
minutes, you’ll know why tiny changes lead to big results—and exactly how to apply
them to your own life. Here’s our roadmap for the talk…”
Slide 2: Why Habits Matter
On slide
● “Habits are the compound interest of self-improvement”
● Small actions repeated → exponential outcomes
● Example: 1% better every day → 37× better in one year
Script
“Clear compares habits to compound interest: just as money multiplies with
compound interest, the effects of your habits multiply as you repeat them.
Improving by 1% daily doesn’t sound like much—yet over a year, you’re nearly 37
times better.”
Slide 3: The Habit Loop
On slide
● Cue → Craving → Response → Reward
● Every habit follows these four stages
Script
“Every habit unfolds in four steps: a cue triggers a craving, prompting a response,
which delivers a reward. Understanding this loop lets us design habits consciously
instead of repeating bad patterns.”
Slide 4: Law 1 – Make It Obvious
On slide
● Design clear cues
● Strategy: Habit stacking (“After [current habit], I will [new habit]”)
● Visual example: place running shoes by the door
Script
“The first law says: to build a habit, make the cue obvious. One powerful tactic is
‘habit stacking’—link your new habit to something you already do. For instance,
‘After I brew my morning coffee, I will spend two minutes journaling.’ And a simple
environment tweak—putting your workout clothes front and center—reminds you to
move.”
Slide 5: Law 2 – Make It Attractive
On slide
● Bundle temptation with habit (“temptation bundling”)
● Example: Only listen to your favorite podcast while running
● Dopamine feedback loop
Script
“The second law: make it attractive. We’re wired to pursue pleasure. Leverage that
by pairing an action you need to do with one you want to do. Only allow yourself to
watch Netflix while on the treadmill, or only drink your favorite tea while reading
your textbook.”
Slide 6: Law 3 – Make It Easy
On slide
● Reduce friction: simplify steps
● Strategy: two-minute rule (“scale it down”)
● Example: ‘Read one page of a book’ instead of ‘read 30 pages’
Script
“The third law: make it easy. Human nature resists hard work. Clear’s two-minute
rule says start by doing just two minutes of your new habit. Want to meditate? Just
sit for two minutes. Want to write? Draft one sentence. Once you start, inertia
carries you forward.”
Slide 7: Law 4 – Make It Satisfying
On slide
● Instant rewards strengthen habits
● Use habit trackers or checkmarks
● Example: crossing off days on a calendar
Script
“The fourth law: make it satisfying. We repeat behaviors that feel good. Use a habit
tracker—a simple calendar where you put an ‘X’ every day you complete your
habit. That streak creates a small rush of pleasure and motivates you to keep
going.”
Slide 8: Advanced Tips
On slide
● Environment design over willpower
● Identity-based habits (“I am a runner” vs “I run”)
● Example: arrange your kitchen to make healthy food the default
Script
“A few extra tips: optimize your environment—if your phone distracts you, keep it in
another room. Focus on identity: don’t chase results, become the type of person
who achieves them. Say ‘I’m the kind of person who writes daily’ instead of ‘I want
to write daily.’”
Slide 9: Real-World Example
On slide
● British Cycling: +2% improvements → Tour de France wins
● Small gains in aerodynamics, training, nutrition
Script
“One of the most famous applications: British Cycling. By targeting tiny gains—like
better seat pads or improved nutrition—they improved by just 1–2% in many areas.
The result? They dominated the Tour de France. This shows the power of
aggregating marginal gains.”
Slide 10: Conclusion & Call to Action
On slide
● Recap the Four Laws
● Your first habit stack: “After [existing habit], I will [new habit].”
● Encourage sharing or accountability partner
Script (closing)
“To wrap up: remember the Four Laws—Make it Obvious, Attractive, Easy, and
Satisfying. Tonight, pick one tiny habit to start: write your habit stack on a post-it
and place it where you’ll see it. Share it with a friend to stay accountable. Thank
you for listening—any questions?”
Opening & Closing Verbatim
Opening (exact):
“Hello everyone! Thank you for being here. I’m [Your Name], and today we’re diving
into the surprising power of small habits. In the next ten minutes, you’ll learn how
tiny daily changes—just 1% improvements—can transform your life.”
Closing (exact):
“That’s Atomic Habits in a nutshell. Start small, focus on the Four Laws, and watch
your progress compound. I challenge you: write down one habit stack tonight and
share it with a friend. Thank you, and I’d love to hear your questions!”
