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

by James Clear

Behind every system of actions is a system of beliefs.

The most practical way to change who you are is to change what you do.

try Pointing-and-Calling in your own life. Say out loud the action that you are thinking of taking and what the outcome will be.

people who make a specific plan for when and where they will perform a new habit are more likely to follow through.

The power of context also reveals an important strategy: habits can be easier to change in a new environment.12

Make the cues of your good habits obvious and the cues of your bad habits invisible.

Join a culture where (1) your desired behavior is the normal behavior and (2) you already have something in common with the group.

We are so focused on figuring out the best approach that we never get around to taking action.

habits form based on frequency, not time.

The idea behind make it easy is not to only do easy things. The idea is to make it as easy as possible in the moment to do things that payoff in the long run.

create an environment where doing the right thing is as easy as possible.

Whenever you organize a space for its intended purpose, you are priming it to make the next action easy.

De keuken is opgeruimd en gedekt als de kinderen beneden komen

The best way to do this is to add a little bit of immediate pleasure to the habits that pay off in the long-run and a little bit of immediate pain to ones that don’t.

When the evidence is right in front of you, you’re less likely to lie to yourself.

The most effective form of motivation is progress.

Tracking can become its own form of reward.

Furthermore, it’s not always about what happens during the workout. It’s about being the type of person who doesn’t miss workouts.

Doe iig ALTIJD iets. zorg bv bij workouts dat je een korter/lichter plan klaar hebt liggen voor dagen die je anders zou overslaan.