#JAMES CLEAR ATOMIC HABITS SUMMARY HOW TO#

Power of improving the system, rather than outcome-based goals That will give you an instant reward and enforce the good habit, that would otherwise have a more abstract reward far into the future. In today’s world most rewards live far into the future, from the point where the behavior was completed.Ī core problem here is that ‘We feel bad about our good habits immediately, but very good about them in the long run.’ Thus, there are techniques to make good habits immediately satisfying such as tracking your habits to create a streak or give yourself a smaller, but associated reward, upon completing the habit.įor example, if you manage to avoid an expense - let’s say to not eat out, or purchase something unneccesary, immediately make a deposit of the same amount to your saving account. The human brain is wired to do more of what gives us pleasure, historically quite immediate pleasure. Make it satisfyingĭesire is the source of all progress. Pack the gym bag the night before, or prep your lunch boxes on the Sunday before your work week. Reduce this friction and you’re far on your way to secure your new habit. The amount of friction between you and the habit determines the likelihood of you performing the habit. For example, I turn on my favorite podcasts while going for a workout and riding my bike to work, or turn on a motivational song before doing sales calls. perform a difficult habit right after something you enjoy. If a habit is unattractive we likely won’t have enough willpower to do it over and over. Habits that are attractive and motivate you will be adopted into your life. habit stacking - add a new habit on top of an existing one: “After, I will ”.implementation intentions - clearly define when and where you will perform a habit: “I will at in ”.In order to introduce new habits and make them obvious you can also use methods like: Thus, you could make this cue obvious by placing your shoes for running in the hallway so you see them before going to work, and immediately when coming home.ĭesign your environment to make cues of good habits both obvious and visible. A cue for working out could be seeing your running shoes, getting reminded you should go for a run. Make it obviousĬues are what triggers or initiate habits. The following four laws of behavior change can be used to create good habits. So, improving by 1% each day, results in an becoming 37.78 times better in a year (!). Why are you at the risk of getting stuck in motion?.Don’t get stuck in planning without taking action - motion vs. Break bad habits by reversing the four lawsĥ.

#JAMES CLEAR ATOMIC HABITS SUMMARY HOW TO#

😈 The dark sides of identity - and how to avoid themĤ.Encode changes into your identity to drive long-lasting changes Power of improving the system, rather than outcome-based goalsģ. The Four Laws of Behavior Change can be used to create good habitsĢ. Just as you can use the four laws to introduce positive habits, you can use their counterparts to get rid of bad habits.ġ.Best is the enemy of good - waiting for a perfect opportunity or setting the bar too high often leads to taking no action. Habits are created by repeating a behavior enough times to become automatic. Don’t get stuck in theory and planning - take action. Focus on who you want to become, not goals of what you want to achieve. By encoding new things into your identity you can drive real change. Identity drives processes, which drives habits.Setting goals can be powerful, but even more important - focus on improving the process of getting there, and you will see true, long-lasting changes.

The four laws are: (1) make it obvious, (2) make it attractive, (3) make it easy, (4) make it satisfying.

The Four Laws of Behavior Change can be used to create good habits.

Techniques such as habit stacking, the 4 laws of habit formation and building identity can be used used to transform your life for the better, but also remove bad habits that are dragging you down. So, Atomic Habits is all about improving 1% each day and using habits to create unfair advantages in life.

James clear atomic habits summary