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

by James Clear

Fix the inputs and the outputs will fix themselves.

Behind every system of actions are a system of beliefs.

It is a simple two-step process: Decide the type of person you want to be. Prove it to yourself with small wins.

“What would a healthy person do?”

Fake it ‘til you make it

As the psychologist Carl Jung said, “Until you make the unconscious conscious, it will direct your life and you will call it fate.”

“Obviously you’re never going to just work out without conscious thought. But like a dog salivating at a bell, maybe you start to get antsy around the time of day you normally work out.”

For example: Meditation. After I pour my cup of coffee each morning, I will meditate for one minute. Exercise. After I take off my work shoes, I will immediately change into my workout clothes. Gratitude. After I sit down to dinner, I will say one thing I’m grateful for that happened today. Marriage. After I get into bed at night, I will give my partner a kiss. Safety. After I put on my running shoes, I will text a friend or family member where I am running and how long it will take.

Exercise. When I see a set of stairs, I will take them instead of using the elevator. Social skills. When I walk into a party, I will introduce myself to someone I don’t know yet. Finances. When I want to buy something over $100, I will wait twenty-four hours before purchasing. Healthy eating. When I serve myself a meal, I will always put veggies on my plate first. Minimalism. When I buy a new item, I will give something away. (“One in, one out.”) Mood. When the phone rings, I will take one deep breath and smile before answering. Forgetfulness. When I leave a public place, I will check the table and chairs to make sure I don’t leave anything behind.

The specificity is important. The more tightly bound your new habit is to a specific cue, the better the odds are that you will notice when the time comes to act.

each

Dieting is an obstacle to getting fit. Meditation is an obstacle to feeling calm. Journaling is an obstacle to thinking clearly.

The central idea is to create an environment where doing the right thing is as easy as possible.

Redesign your life so the actions that matter most are also the actions that are easiest to do.

I want to have a happy marriage > I need to be a good partner > I should do something each day to make my partner’s life easier

Standardize before you optimize.

A reward that is certain right now is typically worth more than one that is merely possible in the future.

“A bird in the hand is worth two in the bush”