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Atomic Habits

The Fundamentals​

1. The Surprising Power of Atomic Habits​

  • Small changes often appear to make no difference until you cross a critical threshold.
  • The most powerful outcomes of any compounding process are delayed. You need to be patient.
  • If you want better results, then forget about setting goals. Focus on your systems instead.

2. How Your Habits Shape Your Identity (and Vice Versa)​

  • The goal is not to read a book, the goal is to become a reader.
  • The goal is not to learn an instrument, the goal is to become a musician.
  • The goal is not to make videos, the goal is to become a content creator.

The more you repeat a behavior, the more you reinforce the identity associated with that behavior.

Examples:

  • Write each day → creative person
  • Train each day → athletic

Every action reinforces identity:

  • Each time you write a page, you are a writer.
  • Each time you practice the violin, you are a musician.
  • Each time you make a video, you are a creator.

2 steps to identity-based habits:

  1. Decide the type of person you want to be.
  2. Prove it to yourself with small wins.

3 Levels of change:

  • Outcome → Process → Identity

Ask yourself: Who do you wish to become?

3. How to Build Better Habits in 4 Simple Steps​

Problem Phase → Solution Phase
Cue → Craving → Response → Reward

Cues are meaningless until they are interpreted.

How to Create a Good Habit​

  • Cue: Make it obvious.
  • Craving: Make it attractive.
  • Response: Make it easy.
  • Reward: Make it satisfying.

Ask yourself: How can I make it obvious / attractive / easy / satisfying?

How to Break a Bad Habit​

  • Inversion of Cue: Make it invisible.
  • Inversion of Craving: Make it unattractive.
  • Inversion of Response: Make it difficult.
  • Inversion of Reward: Make it unsatisfying.

5. The Best Way to Start a New Habit​

Implementation Intentions:

I will [BEHAVIOR] at [TIME] in [LOCATION].

Habit Stacking:

After I [CURRENT HABIT], I will [NEW HABIT].

Examples:

  • After I sit at the desk, I will open my textbooks to study.
  • After I see the calendar, I will perform the current event immediately.
  • After I arrive home, I will take a shower.