Here is the summary of atomic habits which is written by james clear
1. SMALL CHANGES LEAD TO BIG RESULTS
- Small habits may not show immediate results, but their cumulative effect can be life-changing.
- Focus on your trajectory rather than current results. The key is consistency and patience.
Example:
- Jogging for 20 minutes daily may not show immediate weight loss, but over months, it improves fitness.
2. HABITS ARE BUILT THROUGH REPITATION:
WHAT IS HABIT?
- Habit is automatic behavior formed through repeated actions.
- A habit forms through a four step process; cue craving, response and reward. This cycle is the foundation of all habits, whether good or bad.
- Humans develop habits by associating actions with rewards, making them easier to repeat.
- Associate a habit with reward to build it easily
Example:
- Drinking coffee every morning is cued by waking up and rewarded by feeling alert.
3. VISIBLE CUES MAKE HABITS STICK
- Use cues and rewards to make habits easier to adopt. Adjust your environment to support your goals.
- Your environment plays a significant role in shaping your behavior.
- Don’t make vague goals instead set clear goals.
Examples:
- Leaving workout clothes by your bed as a reminder to exercise in the morning.
- Placing a book on your pillow as cue to read before bed.
4. ANTICIPATION DRIVES MOTIVATION:
- Humans are motivated by the anticipation of rewards.
- Link the habits to something you enjoy. This create a positive association that makes the habit more appealing.
Example:
- Treating yourself to a coffee after completing a difficult task.
5. MAKE HABITS EASY TO START:
- The easier a habit is to start, the more likely you are to stick with it.
- The two-minute rule is another strategy for simplifying habits. Break down a habit into a version that takes two minutes or less
Example:
- Preparing your gym bag the night before to make morning workout easier.
6. IMMEDIATE REWARDS REINFORCE HABITS:
- Immediate rewards are essential for maintaining habits, especially those with delayed benefits.
- To apply this, find ways to create short-term satisfaction for long-term habits.
7. TRACK YOUR PROGRESS:
- Tracking habits can help you stay consistent
- By recording your actions, you create a visual reminder of your progress, which can be motivating.
- Habit tracking also provides accountability
- Whether you use a calendar, app, or notebook, tracking your habits can help you stay focused and committed to your goals.
Example:
- Crossing off days on a calendar when you complete a habit.
8. SOCIAL ACCOUNTABILITY STRENGTHENS COMMITMENT
- Involving others in your habit-building journey can increase your chances of success.
- Humans are social creatures, and the fear of disappointing others can be a powerful motivator
- Sharing your goals with friends, family, or coworkers creates a sense of responsibility that encourages follow-through.
- This strategy works because it combines external pressure with internal motivation.
Example:
- Partnering with a friend to hold each other accountable.
9. STACK HABITS FOR GREATER SUCCESS:
- Habit stacking involves linking a new habit to an existing one
For example:
- If you already brush your teeth every morning, you could add flossing as the next step.
“IF A HAMMER HITS A ROCK 50 TIMES AND SHATTERS THE ROCK AT THE 51S STRIKE, IT IS NOT THE 51ST STRIKE THAT SHATTERED THE ROCK. IT IS THE CUMULATIVE EFFECT OF ALL 51 STRIKES”