atomic habits (james clear)
🚀 The Book in 3 Sentences
The best way for long-lasting change is to focus on “identity-driven“ habits (instead of system- and goal-based habits)
Use the habit look (cue -> craving -> response -> reward) to my advantage
cue: “when I do this, I will do that”
Cravings: “I will get this, only if I do this”
Response: remove obstacle + split it into small steps (5 min)
Reward: Create an instantaneous reward: “Shower and use heavenly-smelling products after working out”
✍️ My Top Quotes
“We don’t rise to the level of our goals. We fall to the level of our systems”
“A slight change in your daily habits can guide your life to a very different destination”
“Environment is the invisible hand that shapes human behavior”
📒 Summary + Notes
In Atomic Habits, James Clear argues that the key to changing my life lies in creating daily habits that have a compounding effect.
Clear differentiates between 3 levels of habits:
Level 1: outcome/goal-driven habits (behavior in order to achieve a certain goal)
Level 2: System-driven habits (habits that focus on processes rather than on goals, e.g., developing a study routine)
Level 3: Identity-driven habits (behaviors that we perform because it’s part of identity.
How to change habits?
Start with your identity: For long-lasting results, Clear recommends that I create identity-driven habits. Letting goals drive my habits makes me vulnerable to the “arrival fallacy,” where I mistakenly think I will not be happy as long as I don’t achieve my goal.
According to Clear, creating identity-driven habits because they will dictate the system and goal-driven habits I will choose.
What if I don’t believe that I can change or that I have failed too many times?
In her book mindset, Carol Dweck argues that people who don’t believe they can change have a fixed mindset (opposite of growth mindset). Clear contends that one can create a growth mindset by developing “identity-driven habits“
How do habits form? (habit loop CCRR):
Cue (come home stressed from work)
Craving (want to feel relaxed)
Response (drink beer)
Reward (feel relaxed)
How to form new (identity-driven) habits:
Key 1: Use Cues to my advantage:
Strategy 1 to use cues: “Plan the when and where“
Use formula “When X occurs, I will do Y“
make it very specific “I will read for 10 min after brushing my teeth and getting settled in bed“
Strategy 2 to use cues: “Habit Stacking“
Use the formula “After I do X, I will do Y“
Key 2: Use Cravings to my advantage
Clear contends that our cravings lead to a reward because we want the reward and not because we enjoy the reward (dopamine drives the action even if you don’t enjoy the reward - think of eating stale (old, dried) chocolate)
Stategy 1 to use cravings: “sandwich new habits between existing habit and craving“ / “only do something you want after you have done something you should“
“After I brush my teeth, I will read for 10 min before spending 10 min on Instagram “
Strategy 2 to use cravings: reframe obligations as opportunities
“Appreciate how lucky I am to be able to…“
Key 3: Use Response to my advantage:
Stategy 1 to use Response to my advantage: Remove any obstacles between me and the behavior
“Put the yoga mat and the weights out in the place where I can work out“
Strategy 2 to use Response to my advantage: Break the habit down into small steps that take 2 minutes, then just do the first 2 minutes
“Work out for 5 min (either via video 5 min or via Apple Watch “
Key 4: Use Reward to my advantage
Clear contends that rewards must be fulfilling for habits to form because if we don’t enjoy the results of our efforts, we won’t stick to it. The problem is many rewards are delayed (I don’t lose weight immediately; I sacrifice now to benefit later)
Clear recommends creating rewards that are instantly fulfilling.
Strategy 1 to use Reward to my advantage: End new habits with rewards
End each workout with a relaxing shower and a heavenly-smelling body cream.
Stragegy 2 to use Reward to my advantage: Create a visual representation of my progress. If I visually see my accomplishments, I will be motivated to continue.
Visually track progress (better not to track daily but rather weekly to not loose interest by missing one day)
How to prevent boredom with new habits? continuously make it harder
How to keep progressing? Shake up your routine if I am stagnating
How to continue evolving? Craft an adaptable identity
TODO: Peter Attia on how to use atomic habits for health goals
Further resources
