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Atomic Habits by James Clear is a self-help book that provides a practical guide on how to build good habits and break bad ones. The book emphasizes the importance of small, incremental changes to daily routines, which Clear calls “atomic habits.” The book is organized around four key principles: making habits obvious, attractive, easy, and satisfying. Clear argues that by focusing on these principles, anyone can develop the habits they need to achieve their goals.
“Habits are the compound interest of self-improvement.”
“If you find yourself struggling to build a good habit or break a bad one, it is not because you have lost your ability to improve. It is often because you have not yet crossed the Plateau of Latent Potential. Complaining about not achieving success despite working hard is like complaining about an ice cube not melting when you heated it from twenty-five to thirty-one degrees. Your work was not wasted; it is just being stored. All the action happens at thirty-two degrees.”
“You do not rise to the level of your goals. You fall to the level of your systems.”
“We are continually undergoing microevolutions of the self.”
“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.”
“People often choose products not because of what they are, but because of where they are. If I walk into the kitchen and see a plate of cookies on the counter, I’ll pick up half a dozen and start eating, even if I hadn’t been thinking about them beforehand and didn’t necessarily feel hungry…Your habits change depending on the room you are in and the cues in front of you. Environment is the invisible hand that shapes human behavior.”
“Environment design is powerful not only because it influences how we engage with the world but also because we rarely do it. Most people live in a world others have created for them. But you can alter the spaces where you live and work to increase your exposure to positive cues and reduce your exposure to the negative ones. Environment design allows you to take back control and become the architect of your life. Be the designer of your world and not merely the consumer of it.”
“When you can’t manage to get to an entirely new environment, redefine or rearrange your current one. Create a separate space for work, study, exercise, entertainment, and cooking. The mantra I find useful is “one space, one use”.”
“The habit stacking + temptation bundling formula is: After I [CURRENT HABIT], I will [HABIT I NEED]. After [HABIT I NEED], I will [HABIT I WANT].”
“One of the most effective things you can do to build better habits is to join a culture where your desired behavior is the normal behavior.”
“You want to make avoidance visible. Open a savings account and label it for something you want – maybe “Leather Jacket”. Whenever you pass on a purchase, put the same amount of money in the account. Skip your morning latte? Transfer $5. Pass on another month of Netflix? Move $10 over. It’s like creating a loyalty program for yourself.”
“The Paper Clip Strategy…One woman shifted a hairpin from one container to another whenever she wrote a page of her book…Visual measurement comes in many forms: food journals, workout logs, loyalty punch cards, the progress bar on a software download, even the page numbers in a book. But perhaps the best way to measure your progress is with a habit tracker.”
“Never miss twice.”
