James Clear, the author of Atomic Habits, explains how to build habits very effectively. You should read this book to change your life with habits backed by science. I read this book and took some notes that I will share with you in my own way, so you can get a brief overview and be encouraged to read it. [Note: This is not a summary, these are Atomic Habits notes to give you an overview]
Table of Contents
Fundamental Foundations:
Habits Definition
✔ A habit is a routine or behavior that is performed regularly—and, in many cases, automatically.
✔ A habit is a behavior that has been repeated enough times to become automatic.
✔ The ultimate purpose of habits is to solve the problems of life with as little energy and effort as possible.
✔ A habit is a behavior that has been repeated enough times to become automatic.
✔ The ultimate purpose of habits is to solve the problems of life with as little energy and effort as possible.
1% Better Every Day
- 1% worse every day for one year: 0.99365 ≈ 00.03
- 1% better every day for one year: 1.01365 ≈ 37.78
Plateau of Latent Potential
Focus on System [Not on Goal]
✔ You do not rise to the level of your goals. You fall to the level of your systems.
Identity-Based Habits:
✔ The goal is not to read a book; the goal is to become a reader.
2 Simple Steps:
2 Simple Steps:
- Decide the type of person you want to be.
- Prove it to yourself with small wins.
Habits Building - 4 Steps
Four stages of Habits:
The Habit Loop:
4 Laws of Behavior:
1st Law: Make it Obvious
- The two most common cues are time and location.
- Creating an implementation intention is a strategy you can use to pair a new habit with a specific time and location.
The implementation intention formula is:
✔ I will [BEHAVIOR] at [TIME] in [LOCATION]
✔ Example: I will study Physics for 25 Minutes at 8 PM at my table.
✔ Example: I will study Physics for 25 Minutes at 8 PM at my table.
Habit Stacking formula is:
✔ After [CURRENT HABIT], I will [NEW HABIT].
✔ Habit stacking is a strategy you can use to pair a new habit with a current habit.
✔ Example: After studying Physics, I will take a shower.
✔ Example 2: After I write my to-do list for the day, I will immediately begin my first task > Prayer > Meal (like this way…)
✔ Habit stacking is a strategy you can use to pair a new habit with a current habit.
✔ Example: After studying Physics, I will take a shower.
✔ Example 2: After I write my to-do list for the day, I will immediately begin my first task > Prayer > Meal (like this way…)
Motivation is overrated, Environment Matters:
✔ I If you want to drink more water, fill up a few water bottles each morning and place them in the common location around the house.
Self Control:
✔ If you can’t seem to get any work done, leave your phone in another room for a few hours.
✔ If you’re continually feeling like you’re not enough, stop following social media accounts that trigger jealousy and envy.
✔ If you’re continually feeling like you’re not enough, stop following social media accounts that trigger jealousy and envy.
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
Buy Atomic Habits2nd Law: Make it Attractive
- Think about the morning of Eid Day, when you are too excited to wake up in the early morning.
- Habits stacking + Temptation Bundling.
- After [Current Habit], I will [Habits I need]
- Example: After Wake up, I will brush my teeth. (Notes: This means you are wake up daily, that’s your habit, but after waking up you do not brush your teeth regularly, this habit you need)
Environment & Culture Matters:
✔ The Role of Family and Friends in Shaping Your Habits
✔ “A genius is not born, but is educated and trained.”
✔ One of the most effective things you can do to build better habits is to join a culture where your desired behavior is the normal behavior
✔ “A genius is not born, but is educated and trained.”
✔ One of the most effective things you can do to build better habits is to join a culture where your desired behavior is the normal behavior
Highlight the benefit of avoiding bad habits
✔ Highlight the benefits of avoiding a bad habit to make it seem unattractive.
✔ You think smoking is about relieving stress, but it’s not. Smoking does not relieve your nerves, it destroys them.
✔ 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.
✔ You think smoking is about relieving stress, but it’s not. Smoking does not relieve your nerves, it destroys them.
✔ 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.
3rd Law: Make it Easy
Quantity over quality:
✔ Habit formation is the process by which a behavior becomes progressively more automatic through repetition. The more you repeat an activity, the more the structure of your brain changes to become efficient at that activity.
✔ The more you repeat, the more you have a chance to make it a habit (automatic).
✔ Repetitions = Automatically = Habit
✔ The more you repeat, the more you have a chance to make it a habit (automatic).
✔ Repetitions = Automatically = Habit
Reduce Friction:
Reduce friction to make it easy
Easy ∝ 1/Friction
2 Minutes Rule - Stop Procrastination:
✔ “When you start a new habit, it should take less than 2 minutes to do.”
✔ “Read before bed” at night becomes “Read one Page.”
✔ “Study for Class” becomes “Open my Notes.”
✔ “Read before bed” at night becomes “Read one Page.”
✔ “Study for Class” becomes “Open my Notes.”
Commitment Device:
✔ A commitment device is a choice you make in the present that locks in better behavior in the future.
4th Law: Make it Satisfying
- Which is satisfying, that again/repeat.
- The human brain loves to prioritize immediate rewards over delayed.
Cardinal Rule of Behavior Change:
✔ When it is immediately rewarded is repeated.
✔ What is immediately punished is avoided.
✔ What is immediately punished is avoided.
Tracking Habit:
✔ After [Current Habit], I will [Track my Habit]
✔ Example: After dinner, I will input and track my habits in the journal.
✔ The most satisfying feeling is the feeling of making progress.
✔ If miss one!
✔ Example: After dinner, I will input and track my habits in the journal.
✔ The most satisfying feeling is the feeling of making progress.
✔ If miss one!
- Don’t break the chain, try to keep your habit streak alive.
- Never miss twice, If you miss one day, try to get back on track as quickly as possible.
Accountability Partner can change everything:
✔ An accountability partner can create an immediate cost to inaction. We care deeply about what others think of us, and we do not want others to have a lesser opinion of us.
✔ We are less likely to repeat a bad habit if it is painful or unsatisfying. (to Break a bad habit).
✔ We are less likely to repeat a bad habit if it is painful or unsatisfying. (to Break a bad habit).
Endnotes
Life is too short, we don’t have time to explore various careers.
Goldilocks Rules:
- Without variety, we get bored.
- The Goldilocks Rule states that humans experience peak motivation when working on tasks that are neither too easy nor too difficult, but just right. This balance keeps us engaged and helps maintain consistent progress without becoming bored or overwhelmed.
- The Goldilocks Rule states that humans experience peak motivation when working on tasks that are neither too easy nor too difficult, but just right. This balance keeps us engaged and helps maintain consistent progress without becoming bored or overwhelmed.
Conclusion:
Psychological research shows that small, consistent changes can lead to significant long-term improvements. James Clear’s “Atomic Habits” provides a science-backed framework for understanding and implementing these changes effectively. By following Clear’s strategies, you can rewire your brain to form new, positive habits effortlessly. Investing in this book could be the transformative step you need to achieve lasting personal growth. For a comprehensive guide on building new habits and making them stick, buy “Atomic Habits” now.
