Atomic Habits … how tiny changes can have remarkable results … the best ideas from James Clear’s great productivity book

August 5, 2022

People think that when you want to change your life, you need to think big. James Clear describes another way. He knows that real change comes from the compound effect of hundreds of small decisions: doing two push-ups a day, waking up five minutes early, or holding a single short phone call.

He calls them atomic habits.

In this excellent book, Clear describes exactly how these minuscule changes can grow into such life-altering outcomes. He uncovers a handful of simple life hacks (the forgotten art of Habit Stacking, the unexpected power of the Two Minute Rule, or the trick to entering the Goldilocks Zone), and delves into cutting-edge psychology and neuroscience to explain why they matter. Along the way, he tells inspiring stories of Olympic gold medalists, leading CEOs, and distinguished scientists who have used the science of tiny habits to stay productive, motivated, and happy.

These small changes will have a revolutionary effect on your career, your relationships, and your life.

Best quotes

“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.”

“You get what you repeat. Your outcomes are a lagging measure of your habits. Your weight is a lagging measure of your eating habits. Your net worth is a lagging measure of your financial habits.”

“Changing our habits is challenging for two reasons: (1) We try to change the wrong thing and (2) We try to change our habits in the wrong way.”

“The culture we live in determines which behaviors are attractive to us. We tend to adopt habits that are praised and approved of by our culture This is mainly because we have a strong desire to fit in and belong to the tribe.”

“One of the most effective things you can do to build better habits 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.”

“Habits are attractive when we associate them with positive feelings and unattractive when we associate them with negative feelings. Create a motivation ritual by doing something you enjoy immediately before a difficult habit.”

โ€œPick the right habit and progress is easy. Pick the wrong habit and life is a struggle.โ€ Habits are easier to embrace when they connect with your natural abilities. What suits you? How do they play to your strengths?

James Clear

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