The next book in my Book Notes series is Atomic Habits by James Clear. A #1 New York Times Best Seller selling over two million copies, the book claims to offer “a proven framework for getting 1% better every day.” As before, I am sharing some of the main points as I make my way through the book.
Introduction
Clear begins with a story of how he recovered from a sports injury by implementing new routines. It was out of this experience that he began his work on habit formation.
A related quote:
- With the same habits, you’ll end up with the same results. But with better habits, anything is possible.
Chapter 1 – The Surprising Power of Atomic Habits
This chapter starts with a story about how British Cycling found success after attempting to improve each component of riding a bike by 1%. Clear then focuses on how progress isn’t linear, but rather compounds over time. He says that humans fall back into old habits because we don’t see our efforts materialize quickly. Finally, the chapter ends with a discussion on the difference between goals and systems. Clear says, “Goals are good for setting a direction, but systems are best for making progress.”
Quotes from the chapter:
- Your outcomes are a lagging measure of your habits.
- Time magnifies the margin between success and failure. It will multiply whatever you feed it. Good habits make time your ally. Bad habits make time your enemy.
- You do not rise to the level of your goals. You fall to the level of your systems.
Chapter 2 – How Your Habits Shape Your Identity (and Vice Versa)
Chapter 2 opens with a discussion on outcome-based habits versus identity-based habits. Clear emphasizes changing your identity to have lasting habit changes. He suggests asking who you wish to become before what you want to do or how you are going to accomplish it.
Related quotes:
- The ultimate form of intrinsic motivation is when a habit becomes part of your identity.
- Whatever your identity is right now, you only believe it because you have proof of it.
- Every action you take is a vote for the type of person you wish to become.
Chapter 3 – How to Build Better Habits in 4 Simple Steps
Clear shares that habits are formed to free up mental reserves. Habits consist of a cue, a craving, a response, and a reward. These steps form the “habit loop.” Clear transforms the steps into four laws that can be used in ordinary life. He calls them the “Four Laws of Behavior Change.”
A few related quotes:
- Building habits in the present allows you to do more of what you want in the future.
- The cue is about noticing the reward. The craving is about wanting the reward. The response is about obtaining the reward.
- Your habits are shaped by the systems in your life.
Andrew T. Daniel 