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

by James Clear

Why would someone smoke if they know it increases the risk of lung cancer? Why would someone overeat when they know it increases their risk of obesity? Why would someone have unsafe sex if they know it can result in sexually transmitted disease? Once you understand how the brain prioritizes rewards, the answers become clear: the consequences of bad habits are delayed while the rewards are immediate. Smoking might kill you in ten years, but it reduces stress and eases your nicotine cravings now. Overeating is harmful in the long run but appetizing in the moment. Sex—safe or not—provides pleasure right away. Disease and infection won’t show up for days or weeks, even years.

With our bad habits, the immediate outcome usually feels good, but the ultimate outcome feels bad. With good habits, it is the reverse: the immediate outcome is unenjoyable, but the ultimate outcome feels good. The French economist Frédéric Bastiat explained the problem clearly when he wrote, “It almost always happens that when the immediate consequence is favorable, the later consequences are disastrous, and vice versa ….18 Often, the sweeter the first fruit of a habit, the more bitter are its later fruits.” Put another way, the costs of your good habits are in the present. The costs of your bad habits are in the future.

When you make a plan—to lose weight, write a book, or learn a language—you are actually making plans for your future self. And when you envision what you want your life to be like, it is easy to see the value in taking actions with long-term benefits. We all want better lives for our future selves. However, when the moment of decision arrives, instant gratification usually wins. You are no longer making a choice for Future You, who dreams of being fitter or wealthier or happier.19 You are choosing for Present You, who wants to be full, pampered, and entertained. As a general rule, the more immediate pleasure you get from an action, the more strongly you should question whether it aligns with your long-term goals.fn3

Our preference for instant gratification reveals an important truth about success: because of how we are wired, most people will spend all day chasing quick hits of satisfaction. The road less traveled is the road of delayed gratification. If you’re willing to wait for the rewards, you’ll face less competition and often get a bigger payoff. As the saying goes, the last mile is always the least crowded.

The identity itself becomes the reinforcer. You do it because it’s who you are and it feels good to be you. The more a habit becomes part of your life, the less you need outside encouragement to follow through. Incentives can start a habit. Identity sustains a habit.

In summary, a habit needs to be enjoyable for it to last. Simple bits of reinforcement—like soap that smells great or toothpaste that has a refreshing mint flavor or seeing $50 hit your savings account—can offer the immediate pleasure you need to enjoy a habit. And change is easy when it is enjoyable.

No matter how consistent you are with your habits, it is inevitable that life will interrupt you at some point. Perfection is not possible. Before long, an emergency will pop up—you get sick or you have to travel for work or your family needs a little more of your time. Whenever this happens to me, I try to remind myself of a simple rule: never miss twice.

The first mistake is never the one that ruins you.7 It is the spiral of repeated mistakes that follows. Missing once is an accident.8 Missing twice is the start of a new habit. This is a distinguishing feature between winners and losers. Anyone can have a bad performance, a bad workout, or a bad day at work. But when successful people fail, they rebound quickly. The breaking of a habit doesn’t matter if the reclaiming of it is fast. I think this principle is so important that I’ll stick to it even if I can’t do a habit as well or as completely as I would like. Too often, we fall into an all-or-nothing cycle with our habits. The problem is not slipping up; the problem is thinking that if you can’t do something perfectly, then you shouldn’t do it at all. You don’t realize how valuable it is to just show up on your bad (or busy) days. Lost days hurt you more than successful days help you.

As Charlie Munger says, “The first rule of compounding: Never interrupt it unnecessarily.” This is why the “bad” workouts are often the most important ones. Sluggish days and bad workouts maintain the compound gains you accrued from previous good days. Simply doing something—ten squats, five sprints, a push-up, anything really—is huge. Don’t put up a zero. Don’t let losses eat into your compounding.

The dark side of tracking a particular behavior is that we become driven by the number rather than the purpose behind it. If your success is measured by quarterly earnings, you will optimize sales, revenue, and accounting for quarterly earnings. If your success is measured by a lower number on the scale, you will optimize for a lower number on the scale, even if that means embracing crash diets, juice cleanses, and fat-loss pills. The human mind wants to “win” whatever game is being played. This pitfall is evident in many areas of life. We focus on working long hours instead of getting meaningful work done. We care more about getting ten thousand steps than we do about being healthy. We teach for standardized tests instead of emphasizing learning, curiosity, and critical thinking. In short, we optimize for what we measure. When we choose the wrong measurement, we get the wrong behavior. This is sometimes referred to as Goodhart’s Law. Named after the economist Charles Goodhart, the principle states, “When a measure becomes a target, it ceases to be a good measure.”9 Measurement is only useful when it guides you and adds context to a larger picture, not when it consumes you. Each number is simply one piece of feedback in the overall system.

The people at the top of any competitive field are not only well trained, they are also well suited to the task. And this is why, if you want to be truly great, selecting the right place to focus is crucial. In short: genes do not determine your destiny. They determine your areas of opportunity. As physician Gabor Mate notes, “Genes can predispose, but they don’t predetermine.”7 The areas where you are genetically predisposed to success are the areas where habits are more likely to be satisfying. The key is to direct your effort toward areas that both excite you and match your natural skills, to align your ambition with your ability.

If you want to read more, don’t be embarrassed if you prefer steamy romance novels over nonfiction. Read whatever fascinates you.fn2 You don’t have to build the habits everyone tells you to build. Choose the habit that best suits you, not the one that is most popular. There is a version of every habit that can bring you joy and satisfaction. Find it. Habits need to be enjoyable if they are going to stick. This is the core idea behind the 4th Law.

What feels like fun to me, but work to others? The mark of whether you are made for a task is not whether you love it but whether you can handle the pain of the task easier than most people. When are you enjoying yourself while other people are complaining? The work that hurts you less than it hurts others is the work you were made to do.

When you can’t win by being better, you can win by being different. By combining your skills, you reduce the level of competition, which makes it easier to stand out. You can shortcut the need for a genetic advantage (or for years of practice) by rewriting the rules. A good player works hard to win the game everyone else is playing. A great player creates a new game that favors their strengths and avoids their weaknesses.

Specialization is a powerful way to overcome the “accident” of bad genetics. The more you master a specific skill, the harder it becomes for others to compete with you. Many bodybuilders are stronger than the average arm wrestler, but even a massive bodybuilder may lose at arm wrestling because the arm wrestling champ has very specific strength. Even if you’re not the most naturally gifted, you can often win by being the best in a very narrow category.

Furthermore, genes can’t make you successful if you’re not doing the work. Yes, it’s possible that the ripped trainer at the gym has better genes, but if you haven’t put in the same reps, it’s impossible to say if you have been dealt a better or worse genetic hand. Until you work as hard as those you admire, don’t explain away their success as luck. In summary, one of the best ways to ensure your habits remain satisfying over the long-run is to pick behaviors that align with your personality and skills. Work hard on the things that come easy.

the way to maintain motivation and achieve peak levels of desire is to work on tasks of “just manageable difficulty.”3 The human brain loves a challenge, but only if it is within an optimal zone of difficulty. If you love tennis and try to play a serious match against a four-year-old, you will quickly become bored. It’s too easy. You’ll win every point. In contrast, if you play a professional tennis player like Roger Federer or Serena Williams, you will quickly lose motivation because the match is too difficult. Now consider playing tennis against someone who is your equal. As the game progresses, you win a few points and you lose a few. You have a good chance of winning, but only if you really try. Your focus narrows, distractions fade away, and you find yourself fully invested in the task at hand. This is a challenge of just manageable difficulty and it is a prime example of the Goldilocks Rule.

The Goldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities. Not too hard. Not too easy. Just right.

Once a habit has been established, however, it’s important to continue to advance in small ways. These little improvements and new challenges keep you engaged. And if you hit the Goldilocks Zone just right, you can achieve a flow state.

You need to regularly search for challenges that push you to your edge while continuing to make enough progress to stay motivated. Behaviors need to remain novel in order for them to stay attractive and satisfying. Without variety, we get bored. And boredom is perhaps the greatest villain on the quest for self-improvement.

“What’s the difference between the best athletes and everyone else?” I asked. “What do the really successful people do that most don’t?” He mentioned the factors you might expect: genetics, luck, talent. But then he said something I wasn’t expecting: “At some point it comes down to who can handle the boredom of training every day, doing the same lifts over and over and over.”

But this coach was saying that really successful people feel the same lack of motivation as everyone else. The difference is that they still find a way to show up despite the feelings of boredom. Mastery requires practice. But the more you practice something, the more boring and routine it becomes. Once the beginner gains have been made and we learn what to expect, our interest starts to fade. Sometimes it happens even faster than that. All you have to do is hit the gym a few days in a row or publish a couple of blog posts on time and letting one day slip doesn’t feel like much. Things are going well. It’s easy to rationalize taking a day off because you’re in a good place. The greatest threat to success is not failure but boredom. We get bored with habits because they stop delighting us. The outcome becomes expected. And as our habits become ordinary, we start derailing our progress to seek novelty. Perhaps this is why we get caught up in a never-ending cycle, jumping from one workout to the next, one diet to the next, one business idea to the next. As soon as we experience the slightest dip in motivation, we begin seeking a new strategy—even if the old one was still working. As Machiavelli noted, “Men desire novelty to such an extent that those who are doing well wish for a change as much as those who are doing badly.”

We all have goals that we would like to achieve and dreams that we would like to fulfill, but it doesn’t matter what you are trying to become better at, if you only do the work when it’s convenient or exciting, then you’ll never be consistent enough to achieve remarkable results.

I can guarantee that if you manage to start a habit and keep sticking to it, there will be days when you feel like quitting. When you start a business, there will be days when you don’t feel like showing up. When you’re at the gym, there will be sets that you don’t feel like finishing. When it’s time to write, there will be days that you don’t feel like typing. But stepping up when it’s annoying or painful or draining to do so, that’s what makes the difference between a professional and an amateur.

There have been a lot of articles I haven’t felt like writing, but I’ve never regretted publishing on schedule. There have been a lot of days I’ve felt like relaxing, but I’ve never regretted showing up and working on something that was important to me. The only way to become excellent is to be endlessly fascinated by doing the same thing over and over. You have to fall in love with boredom.

The greatest threat to success is not failure but boredom. ■ As habits become routine, they become less interesting and less satisfying. We get bored. ■ Anyone can work hard when they feel motivated. It’s the ability to keep going when work isn’t exciting that makes the difference. ■ Professionals stick to the schedule; amateurs let life get in the way.

What happs in neet prep as july comes people become bored with routine

However, the benefits of habits come at a cost. At first, each repetition develops fluency, speed, and skill. But then, as a habit becomes automatic, you become less sensitive to feedback. You fall into mindless repetition. It becomes easier to let mistakes slide. When you can do it “good enough” on autopilot, you stop thinking about how to do it better. The upside of habits is that we can do things without thinking. The downside of habits is that you get used to doing things a certain way and stop paying attention to little errors. You assume you’re getting better because you’re gaining experience. In reality, you are merely reinforcing your current habits—not improving them.

However, when you want to maximize your potential and achieve elite levels of performance, you need a more nuanced approach. You can’t repeat the same things blindly and expect to become exceptional. Habits are necessary, but not sufficient for mastery. What you need is a combination of automatic habits and deliberate practice. Habits + Deliberate Practice = Mastery

Mastery is the process of narrowing your focus to a tiny element of success, repeating it until you have internalized the skill, and then using this new habit as the foundation to advance to the next frontier of your development. Old tasks become easier the second time around, but it doesn’t get easier overall because now you’re pouring your energy into the next challenge. Each habit unlocks the next level of performance. It’s an endless cycle.

These two reports don’t take very long—just a few hours per year—but they are crucial periods of refinement. They prevent the gradual slide that happens when I don’t pay close attention. They provide an annual reminder to revisit my desired identity and consider how my habits are helping me become the type of person I wish to be. They indicate when I should upgrade my habits and take on new challenges and when I should dial my efforts back and focus on the fundamentals.

If you’re a vegan and then develop a health condition that forces you to change your diet, you’ll have an identity crisis on your hands. When you cling too tightly to one identity, you become brittle. Lose that one thing and you lose yourself.

Men are born soft and supple; dead, they are stiff and hard. Plants are born tender and pliant; dead, they are brittle and dry. Thus whoever is stiff and inflexible is a disciple of death. Whoever is soft and yielding is a disciple of life. The hard and stiff will be broken. The soft and supple will prevail. —LAO TZU

Success is not a goal to reach or a finish line to cross. It is a system to improve, an endless process to refine.

With the Four Laws of Behavior Change, you have a set of tools and strategies that you can use to build better systems and shape better habits. Sometimes a habit will be hard to remember and you’ll need to make it obvious. Other times you won’t feel like starting and you’ll need to make it attractive. In many cases, you may find that a habit will be too difficult and you’ll need to make it easy. And sometimes, you won’t feel like sticking with it and you’ll need to make it satisfying.

The secret to getting results that last is to never stop making improvements. It’s remarkable what you can build if you just don’t stop. It’s remarkable the business you can build if you don’t stop working. It’s remarkable the body you can build if you don’t stop training. It’s remarkable the knowledge you can build if you don’t stop learning. It’s remarkable the fortune you can build if you don’t stop saving. It’s remarkable the friendships you can build if you don’t stop caring. Small habits don’t add up. They compound.