James Clear describes an atomic habit as, “A little habit that is part of a larger system. Just as atoms are the building blocks of molecules, atomic habits are the building blocks of remarkable results”.
This book is definitely worth adding to your reading list, it’s incredibly insightful and practical. The author suggests that our daily choices, habits and systems all build into who we are becoming. If we know who we wish to become, then we can build daily habits that reinforce and affirm that identity. Clear asserts that “changes that seem small and unimportant at first will compound into remarkable results if you’re willing to stick with them for years”. The books premise is that our long-term success and who we become is a result of our daily choices and habits, and that we have what it takes to build and shape those habits.
A key question that he suggests for reviewing our current and future habits is, “Does this behavior help me become the type of person I wish to be?” This is a powerful question and one that it would be helpful to ask ourselves often.
Clear unpacks four laws of behaviour change that reinforce habit building and he shares the inversion of these for breaking bad habits. I will let you read the book to discover what is behind each of these laws, let’s just say, I am paying much more attention to my environment these days in order to reinforce the habits that are shaping who I become.
The 1st Law - Make it Obvious (cue)
The 2nd Law - Make it Attractive (craving)
The 3rd Law - Make it Easy (response)
The 4th Law - Make it Satisfying (reward)
A few highlights and takeaways from the book that I wish to remember include: -
The quality of our lives often depends on the quality of our habits.
Surround yourself with people who have the habits you want to have yourself. You’ll rise together.
If you want to master a habit, the key is to start with repetition, not perfection.
Prime your environment to make future actions easier.
Research has shown that people who track their progress on goals like losing weight, quitting smoking, and lowering blood pressure are all more likely to improve than those who don’t.
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.
Habits are easier when they align with your natural abilities. Choose the habits that best suit you.
Reflection and review enable the long-term improvement of all habits because it makes you aware of your mistakes and helps you consider possible paths for improvement. The secret to getting results that last is to never stop making improvements.
Enjoy reading Atomic Habits!