Make It SatisfyingĪccording to the book, we are more likely to repeat a habit if the experience is satisfying. The point is to master the habit of showing up. It’s not perfection, it’s progress that counts. Fold clothes for 2 minutes, meditate for 2 minutes, etc.
If we can scale something down to be done in 2 minutes, it can help us stick with it. Not buying the things I like where self-control may be hard (Stay away Potatoes! All forms of you!).Īnother strategy that the author discusses is the 2-minute rule. Simple things like not keeping my phone next to me while reading. By creating friction, I was able to control the habit. I have found this especially helpful when dealing with bad habits. We can make habits easier by designing our environment per the book. T he less energy it requires, the more likely it has a chance to occur! The author states that to be able to stick with a habit, it needs to be easy. There is a weird kind of joy you get in discussing similar physical/mental struggles. There is a big difference between training for a marathon alone vs a group. Belonging to a community where everyone is seeking to improve in that habit, helped me with staying motivated. I found this to be true while picking up a new habit whether it is running or meditation. When trying to stick with a habit, the book talks about surrounding yourself with people who have the habits you want for yourself. Highlighting the benefits rather than drawbacks of a habit will help us make it attractive. It is the expectation of a rewarding experience that keeps us motivated.
Make It Attractiveįor retaining good habits, James Clear talks about making them attractive. I used habit stacking to stack journaling on top of meditation once it became a regular habit. Habit stacking works great for fitting a new habit along with your current habits. Specifying the time and date to do it helps you stick with it. For instance, meal planning happens once a week. Implementation intention helps for something that is not a daily habit. I have used both of these strategies for habit formation. For instance, brushing your teeth, taking a shower, etc. Habit stacking is where you attach your new habit next to something you already do. Implementation Intention and Habit Stacking.Īn implementation intention is where you specify the exact time and date when you will perform a new habit. The book discusses two strategies that help in building new habits. The book covers 4 laws of behavior change. It’s something very different to say I am the type of person who is this. It’s one thing to say I’m the type of person who wants this. He talks about true behavior change being an identity change. Habits help us become the type of person we wish to be. The HighlightsĪccording to James Clear, when thinking about habits we need to think about the type of person we wish to be. It stresses how getting 1% improvements counts a lot in the long run. It talks about success being a product of daily habits.
#Atomic habits by james clear how to#
Is it worth all the hype? In this article, I share some highlights of the book. Read on to find out if this book is for you.Ītomic Habits is about how to build good habits and break bad ones. I decided to read Atomic Habits along with other habit books.
I am currently in the process of establishing some good habits and getting rid of some bad ones. If you are looking to improve your habits, it’s hard to miss this book. It has a 5-star rating on Amazon and over 65000 reviews. It’s been on the New York Times Best Seller list for over 100 weeks. Atomic Habits by James Clear has sold over 5 million copies worldwide.
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