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Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

James Clear (Goodreads Author)

4.35 · Rating details · 135,659 ratings · 11,148 reviews

No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results.

If you're having trouble changing your habits, the problem ...more

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Kindle Edition, 319 pages

Published October 16th 2018 by Avery

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Oct 25, 2018 Simon rated it liked it

Shelves: nonfiction

This book does a great job of laying down the framework of how habits are formed, and shares insightful strategies for building good habits and breaking bad ones. Even though I was already familiar with research behind habit formation, reading through this book helped me approach habits Im trying to adopt or break in my own life from different angles.

But the book suffers from the same problems that seem to plague all self-help books. In the chapter about tracking habits, the author shares an This book does a great job of laying down the framework of how habits are formed, and shares insightful strategies for building good habits and breaking bad ones. Even though I was already familiar with research behind habit formation, reading through this book helped me approach habits I’m trying to adopt or break in my own life from different angles.

But the book suffers from the same problems that seem to plague all self-help books. In the chapter about tracking habits, the author shares an anecdote about Benjamin Franklin’s habit of carrying a journal everywhere to track thirteen virtues. If you care to know more about that story, Franklin tried to make a habit of his thirteen virtues by turning it into a thirteen week course where he would work on a different virtue every week and track his progress. The author conveniently leaves out the fact that Franklin quickly found this method impractical and abandoned the project before getting through all thirteen virtues. There’s a lot of irony in including this anecdote in a chapter that talks about the importance of not “breaking the chain”. So while the author isn’t entirely wrong, I found it off-putting that he would retell this story in a manner that fit his narrative. This is a vice that is found all too commonly in self-help and pop science books that make you question the author’s intellectual rigour.

Another criticism I have of this book is that it could have been even shorter. The last few chapters under “Advanced Tactics” that deal with the topic of mastery were the weakest in the book. While there is an obvious connection between habits and mastery, trying to tie in a topic as complex as mastery was perhaps too ambitious.

The three star rating I am giving this book doesn’t reflect how important I consider habits to be. I completely agree with the author that habits are the cornerstone of your life. If you want to change your life in any meaningful way, the only dependable way I know is to build good habits. If you need convincing that habits are important, I would strongly recommend this book. If you are already convinced but struggling to adopt or break habits, racing through this book will give you some good ideas about how you can make changes stick.
...more

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Feb 17, 2019 Hampus Jakobsson rated it it was amazing · review of another edition

TLDR;
- "You do not rise to the level of your goals. You fall to the level of your systems."
- The best way of building a habit is making it part of your identity.
- Make it easy to start: Habits are the entry point - not the goal. "Read 30 books" ⇒ "Read before bed every night" ⇒ "Read one page". Reduce a habit into a 2-minute first step.
- Stick to the plan: "Professionals stick to the schedule, amateurs let life get in the way." Don't be a "fair weather runner" if you want to run a lot.
- Make it ...more

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May 13, 2019 Annie rated it it was amazing · review of another edition

Shelves: good-habits, recommend

Before starting this book, write down some good habits you want to build and some bad habits you want to break. This book is filled with practical steps and examples. Yes, there are plenty of habit-building books out there (just as there are plenty of diet books but yet there are still more new books published every year). Plenty of people are seeking the right book that resonates with them. The key points in this book are:
* Compound Effect - Very small changes over time will have a big impact.
* ...more

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Jun 23, 2020 Greg Swierad rated it it was amazing

The first great book about habits was the Power of Habit. That book was quite theoretical and difficult to apply. This book, Atomic Habits, has a completely different approach. James Clear focused on writing a book that goes deep into every single step of habit creation from a practical point of view. At the end of the day, who we are and what we will achieve depends so much on these small habits that we do every day. James Clear argues, that focusing only on improving those habits will lead to ...more

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Jul 18, 2020 Mario the lone bookwolf (semi reviewing hiatus ) rated it really liked it

Shelves: 0-mental-strength, 0-primate-brain

The nuclear option for pimping, rebranding, fine-tuning, and perfecting grey cells.
Atomic also in one regard: As long as it works, its perfect down to the smallest part, each atom. If it fails, its radioactive and self cannibalizing, -destructing- and demotivating.

To exaggerate, we can develop great working, social. and creative habits or destroy ourselves with neuroticism going haywire, find great ways to optimate oneself or madness, just read anecdotal filled pop ...more

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Aug 21, 2018 Kaytlin rated it really liked it · review of another edition

Shelves: first-reads

I received this book as a Goodreads giveaway yesterday and immediately settled down to read it. I am always very skeptical of self help books because they often do no get to the root of issues. This one did. James Clear's main arguments are that habits are the compound interest of self improvement and that your identify emerges out of your habits. So, you must expereince a shift in identity for your habits to hold. This made a lot of sense to me, but I do think that Clear should have addresses ...more

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Jan 20, 2019 abigailscupoftea rated it it was amazing

My 2019 girl boss recommendation. 💕

Habits do not restrict freedom. They create it. Building habits in the present allows you to do more of what you want in the future.

This book has helped me build a more productive morning routine and I love it! ☀ Being a morning person has always been a struggle for me, but this book gives you very clear and very easy steps to create the life youve always imagined.
When going through your daily habits, ask yourself, Does this habit cast a vote for or against my ...more

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May 03, 2019 Acordul Fin rated it did not like it

Shelves: non-fiction, audiobooks, in-english, 2011-2019, where-personal-dev-goes-to-die, personal-development

The more pride you have in a particular aspect of your identity, the more motivated you will be to maintain the habits associated with it. If youre proud of how your hair looks, youll develop all sorts of habits to care for and maintain it. If youre proud of the size of your biceps, youll make sure you never skip an upper-body workout. If youre proud of the scarves you knit, youll be more likely to spend hours knitting each week. Once your pride gets involved, youll fight tooth and nail to

...more

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Jan 15, 2019 David Laing rated it really liked it

In an episode of the North Star Podcast with David Perrell, the software entrepreneur Daniel Gross said something that I thought was wise:

The definition of a habit, for me, is something that doesnt require willpower. How can I build a large collection of habits that are healthythat are correctand save them to RAM in my head so that I dont have to think about them? I would like to have that done by the end of my 20s. Id like to be in a good place in terms of body composition, in terms of what I

...more

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Jan 26, 2019 Matias Andina rated it did not like it

Reading this book feels like reading a homework assignment. James Clear wanted to read a lot of books and make a summary of the concepts he would implement for self-improvement. He also made a point in improve himself in the most hacky way possible. Instead of keeping the summary as personal notes, he published it. The fact that the author boasts about being a writer only makes it worse. You can actually smell the cheap tools he uses to put words into text and build chapters out of thin air. I ...more

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Jan 05, 2019 Romanas rated it really liked it

This is a dual review of two books about habit. Habits are important things in ones life and there are numerous books on the subject. The classic book, a must read, is The 7 Habits of Highly Effective People by Stephen R. Covey. Another two popular books about habits are The Power of Habit by Charles Duhigg and Atomic Habits by James Clear, that came out very recently. Having read all three of them I combined my notes for the last two in this post. No matter what stage in life you are, it is This is a dual review of two books about habit. Habits are important things in one’s life and there are numerous books on the subject. The classic book, a must read, is The 7 Habits of Highly Effective People by Stephen R. Covey. Another two popular books about habits are The Power of Habit by Charles Duhigg and Atomic Habits by James Clear, that came out very recently. Having read all three of them I combined my notes for the last two in this post. No matter what stage in life you are, it is always good to review one’s habits and behaviour – these books provide a good framework for doing it.

One of the habits I’m struggling with is to get rid of the reading of self-help books. Thus, reading The Power of Habit by Charles Duhigg and parallelly Atomic Habits by James Clear became a sort of a meta enterprise. Would these self-help books about habits help me to get rid of the habit of reading self-help books? There’s nothing wrong with the self-help genre per se. I believe, everybody should strive to become a better version of themselves. Evidently, there’s a lot of great wisdom in this type of books – many prominent figured refer to them when they tell the story of their success. However, having read tons of them, one would usually circle around the same known stuff and shabby ideas wrapped in different narratives and supported by different anecdotes. The trick here is to know when to stop and, actually, go out and do something by using the knowledge and inspiration gained.

My own habit of falling back to self-help books is, obviously, grounded in the alluring products of the habit loop driven by the craving for knowledge on self-improvement. We can use the basic members of the habit loop – cue, routine, and reward – well covered in the Duhigg’s book and analyse the situation with the reading of self-help books. For this type of products, the cues (triggers) are everywhere, and who can ignore the wish for excellence? Then, the routine is easily carried out – the messages in those books are straightforward that doesn’t require a very deep thinking and reading between the lines. It just assumes the acceptance in many cases, and, finally, the reward is instant – the feeling of getting something very valuable – a digested wisdom and not seldom a bit of inspiration. It can be compared to junk food (which by the way is almost gone from my life thanks to this kind of books). However, my point is not to pick on this genre, but rather to stress the importance of not getting stuck in it, as in my previous point.

Habit as a phenomena humans and other living creatures are equipped with is one of my favourite subjects. I strongly believe, in the end, habits defines us and our destiny. The subject of habit covers several interesting areas as neuroscience, biology, psychology, and more. The basic mechanics of habit system can be described through the theory of operand conditioning, a term coined by B.F. Skinner back in 1930. It is a technique of learning that occurs through reward and punishment for behaviour. Through operand conditioning, an individual makes an association between a behaviour and a consequence. A relatively simple feedback loop forming habits of an individual can be described in terms of drive, stimulus, response, reward with different kind of reinforcers – positive or negative.

What was lacking in the model of operand conditioning was other influencers like feelings, thoughts, and, very importantly – beliefs. Moreover, human behaviour is so complex that factors as the environment and group psychology are of crucial importance when it comes to the habit science. Modern behavioural science takes these terms into account and they are very important in the habit theory. The authors of both books did a great job addressing these factors in their respective methodologies.

Based on the early theory of operand conditioning, different models around habits and behaviour (in my interpretation, behaviour is a series of actions evoked by habits) are developed and fundamental terms are just called different names. Charles Duhigg in The Power of Habit grounds his model on the habit loop consisting of cue-routine-reward parameters which are driven by craving. James Clear in Atomic Habits suggests his model consisting of four steps called cue, craving, response, and reward. These factors are systematically analysed by respective author and the steps how to build good habits and remove the bad ones based on these models are suggested. In both books I found some valuable and interesting points as well as good tips on how to keep one’s habits on the right track.

As one can see from the parameters in each model, there’s a difference in the arrangement of them making some differences in application of the methodologies of habit treatment. Duhigg sees the term craving as a driving force for the members in the habit loop – cue, routine, reward. Clear suggests that craving is simply a second stage in his model of habit. This is the main difference, and I need to admit I haven’t put enough time to analyse which model is right – both make sense. We would need some deeper diving in relevant disciplines and get help from ontology of the actual things here. Anyhow, I tend to believe that a craving lies above cue, routine, and reward. Cues alone without craving are meaningless. Nevertheless, both models are very useful for working on one’s habits. Duhigg argues that the way of changing or replacing of habit is to focus on the routine parameter, or the response part according to the terminology or Clear. Clear gives a lot of examples on how the cue and reward steps can be worked on. I completely agree that even these parts can be influenced, whereas Duhigg argues that the most important thing is to focus on routine leaving cues and rewards unchanged. I believe, we can remove unwanted triggers. Like making the tempting things like candies hard to reach and out of sight, etc. This has been well researched in a very interesting work by Richard H. Thaler for which he was awarded the Prize in Economic Sciences in Memory of Alfred Nobel 2017. Then, we can reprogram our brain to think about rewards differently – change the mode of them or reinforce the distant rewards requiring immediate sacrifice by some direct reward. Clear has a lot of good examples how to do it.

Habit should be seen as one of the essential parts forming an individual. A brilliant quote by Margaret Thatcher shows the operational importance of habits: “Watch your thoughts, for they will become actions. Watch your actions, for they'll become... habits. Watch your habits for they will forge your character. Watch your character, for it will make your destiny.” If we put those terms it in a different order, we can see that habits are very important, perhaps more important than one’s thoughts, because they are operational tools defining which actions one will take and what destiny those actions will form.

In summary, if you are somehow unsatisfied with any of your habits and would like to actively and effectively change them and thus become an individual you’d like to be, I strongly recommend both books. I would read The Power of Habit book first, this book is longer, has more stories, and has more research behind it. Atomic Habits book is easier to get through, especially after reading Duhigg’s book. Both books, as you might have guessed, are clear, easy to read and grasp. They will give you the right mindset to approach your behaviour and provide valuable tools to shape your personality. ...more

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Jul 26, 2020 Brandice rated it really liked it

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones is a practical framework for how to build and keep new habits. To create a good habit, author James Clear suggests:

- Make it Obvious
- Make it Attractive
- Make it Easy
- Make it Satisfying

While at first glance these may seem overly simplistic, Atomic Habits delves into each of these concepts and also describes how these same ideas can be inverted to break bad habits. The content is easily digestible.

Different ...more

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Nov 20, 2020 Hamad rated it really liked it

Shelves: e-books, adult-books, 2020-reads, non-fiction, audiobooks, rtc

Shit I am enjoying Non-Fiction more and more nowadays!

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Nov 12, 2018 Mehrsa rated it really liked it

This is basically reinforcement for Duhigg's books on habits. There is some good advice--get rid of obstacles, use cues of things you like to do with things you need to do (i.e., everytime you check facebook, do pushups or whatever). It's good advice, but nothing new or unique.

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Nov 13, 2018 Mark Kater rated it really liked it

This book is what I expected "The power of habit" to be. Where TPOH mostly is a collection of stories/anecdotes, Atomic Habits actually goes over practical ways of implementing your own system. It's great! Here's to stop reading and to start doing... :)

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Jun 15, 2020 Bianca rated it it was amazing

Shelves: 2020

It's complicated ... my relationship with self-help books that is. On one hand, I'm one of those people who always wants to learn and improve, while also getting in my own way due to character/personality flaws, which I'm well acquainted with, which is why, occasionally, I read yet another self-help book, hoping to get inspired or to learn something that will result in me taking action.

I heard about this book from different sources which propelled me to put it on hold.

My usual scepticism was ...more

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Dec 05, 2018 Les rated it it was amazing

I was enlightened by "Willpower" and got some great takeaways from "The Power of Habit", but this is next-level in terms of practical steps and also generating pivotal mental shifts both for the immediate and long terms. Important note: it gets better with each successive chapter - something critical to know since the opening is understandably crucial to the author, but not so much to many readers. Read it.

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Sep 12, 2019 Britt / Basically Britt rated it really liked it

Shelves: 2019

Randomly started listening to this one because I'm trying to get out of my reading slump and I reaaaally enjoyed it! Some tips were super helpful!

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Oct 31, 2020 Christy rated it liked it

Shelves: 2020-new-to-me-author, 2020-audio, 2020-three-stars-or-less, 2020-non-fiction

3 stars

Goals are good for setting a direction, but systems are best for making progress.

I liked this one. I was expecting to get a little more out of it, but it was still a solid listen.

Audio book source: Libby (library borrow)
Story Rating: 3 Stars
Narrators: James Clear
Narration Rating: 4 Stars
Genre: Non-fiction
Length: 5 hours and 35 minutes

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Oct 04, 2020 Dannii Elle rated it it was amazing · review of another edition

Shelves: non-fiction-nuances, self-improvement-success

This life-changing non-fiction title is one often spoken of, highly praised, and much recommended. I would say it is well-deserving of all this celebratory hype it has garnered over the years for how concise and yet detailed its content are, how many different suggested areas of daily improvement are included, and how easily implemented Clear makes them appear.

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Dec 26, 2019 Sanjay Gautam rated it it was ok

I used to follow James email letters, so I knew already something about his philosophy. The first part of the book, where he talks about principles of habits ( in theory ), is the best, and I loved it. However, subsequent parts are about application of those principles, which are quite useful, but not mind blowing.

Overall not bad.

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Oct 22, 2020 Boston rated it really liked it

4.5 stars. Who bet the author that he couldnt slip multiple porn references in? Who was it? ...more

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Apr 11, 2020 Amir Tesla rated it it was ok

Shelves: success

Well, theres almost no single shred of original content here. It could be a fine book if its the first self-improvement book you have started to read.

The science is also flawed. He presents the following elements for habit:
1. Cue
2. Craving
3. Action
4. Reward
Not to mention that its a skewed copy of principles presented in Power of Habits (to authors credit, he mentions it), craving starts to appear strongly only when your brain has learned to associate the cue, action, reward which happens with ...more

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Apr 30, 2019 Laura Noggle rated it really liked it

Shelves: nonfiction, 2019, improvement

Enjoyed this one much more than The Power of Habit: Why We Do What We Do in Life and Business, as it's more to the point.

Some great takeaways and excellent reminders. Each chapter succinctly summarized at the end, very quotable. Highly recommend.

1-Sentence-Summary: Atomic Habits is the definitive guide to break bad behaviors and adopt good ones in four steps, showing you how small, incremental, everyday routines compound and add up to massive, positive change over time (via Four Minute Books' ...more

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Apr 09, 2020 Valeria Lipovetsky rated it it was amazing

I really enjoyed how easily digested this book was. We all have certain habits we want to learn or unlearn and we usually start strong but lack the motivation to stick to it. This book really expanded my mind about what it actually takes to make habits stick and how motivation has VERY little to do with it.
I added a few of key quotes from the book that touch on some of the steps: why the smallest habits matter, awareness, repetition over perfection, focus on environment, how to keep going when ...more

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Apr 04, 2019 Mariana rated it really liked it

This is THE book for habit building and tracking. James Clear provides clear insights on various aspects regarding habits and the four laws are simple and easy to remember. Definitely recommend!

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Jul 04, 2018 Naoise rated it it was ok · review of another edition

Shelves: self-help

James Clear has a big following because of his newsletter which I am subscribed to, and that can probably explain the many good reviews. But this document, which is already only a 45-page free-to-download "ebook", is too long and could be synthesized in a 3 page tryptic. Although the intention is good and the concept an important one, and the proposals described to get rid of bad habits and attain desired ones are with no doubt good ones, it's a full blown action of "copy-writing": self-help ...more

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Jan 03, 2020 Ali Spittel rated it it was amazing

Shelves: 2020, favorites

I love how actionable the advice in this book is. There's no fluff -- just straight up information about habits. The psychological, scientific, and anecdotal evidence presented is great. I also love the chapter summaries -- great teaching tool! That being said, the constant plugging of his site and other products bothered me, this may have been more apparent in the audiobook though. All of the referenced links require you to sign up for his email list, which, as a content-creator I understand, ...more

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Oct 16, 2018 Stephen Lubin rated it it was amazing · review of another edition

8/10

Atomic Habits is a useful book. Its a practical guide to identifying and changing your habits. Its something you can actually put into practice in your life.
I think that all of the concepts in the book are good and useful to know but some of the action points I think are slightly oversimplified. If you take the action points in some chapters and modify them to your specific situation you can still apply most of them but you do have to do some critical thinking with the material.
I like that 8/10

Atomic Habits is a useful book. It’s a practical guide to identifying and changing your habits. It’s something you can actually put into practice in your life.
I think that all of the concepts in the book are good and useful to know but some of the action points I think are slightly oversimplified. If you take the action points in some chapters and modify them to your specific situation you can still apply most of them but you do have to do some critical thinking with the material.
I like that the book is simple and straightforward. James Clear doesn’t bog you down with a lot of conceptual material. He starts each chapter with an example (some are better than others), gives you the concept plainly, and then gives you concrete actions to apply the concept in real life. It’s a nice formula. Each chapter is roughly 15-20min.
This book is worth reading. It’s easy to apply the knowledge and action steps. Even if it doesn’t completely change your behavior, it will make you more aware of yourself. It provides a good lens that you can use to view yourself and others. I would recommend it to anyone who is trying to really set an airtight routine. If you follow the book you can definitely make something a habit.
I’m a fan of James Clear. I have read his newsletter for about 2yrs now. His newsletter is one of the best I’ve read because it’s interesting and well researched and always has some take away for me. His book is really an expansion on a lot of things he’s covered in his newsletter. There are some chapters that I was already very familiar with because I had read his previous material on it. This doesn’t detract from the book. He expands on most things he’s written about before. The book is laid out like a road map and builds upon itself, which is something you don’t really get from the newsletter.
The intro is pretty graphic. It’s about a personal injury the author has faced. I recommend being prepared for that. Once you get through that it’s all good.
...more

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Jun 20, 2019 Farah Shamma rated it it was amazing · review of another edition

This is exactly what I needed to read. A perfect book on establishing habits and teaching your goals one tiny change after another through a personalized system.

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About James Clear

James Clear

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James Clear is the author of "Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones"

He writes about habits, decision-making, and continuous improvement at jamesclear.com. His website receives millions of visitors each month and hundreds of thousands subscribe to his popular email newsletter.

His work has appeared in the New York Times, Entrepreneur, Time, and on CBS ...more

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“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” — 221 likes

“You do not rise to the level of your goals. You fall to the level of your systems.” — 168 likes

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