Atomic Habits

Atomic Habits : An Easy & Proven Way to Build Good Habits & Break Bad Ones

Author : James Clear

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Atomic Habits

A habit is a routine or behaviour which is performed regularly and in many cases automatically.
Changes that seem insignificant can compound into big changes over time. Good habits make for a good life.

Why it works

• Habits are the compound interest of life (self improvement). A good process is a more important goal than the end goal.
• One's identity (world view) is a much stronger motivator of habits (processes) than one's end goals. But repetition of habits shapes our identity. So, we decide who we want to be, and then prove it to ourselves.
• The next 4 steps are followed automatically and form a habit. We can edit some of the steps and shape our habits.

Cue = Make it obvious

• Some cues are near invisible and our responses are automatic. It is therefore important to deliberately make ourselves aware of the habits that we have developed.
• To successfully develop habits one must have a deliberate plan of action (including time and location) to improve likelihood of action. Habit stacking similarly uses already existing habits as reference points to add new habits.
• The environment, including cues and context shape the habits that we'll pick up. Therefore we should design our environments to cue the habits we want to have.
• Self control is a short term strategy. In the long run, it is better to change one's environment to make cues for good habits obvious and those for bad ones invisible.

Craving = Make it attractive

• Dopamine spikes more with anticipation of rewards, than with reward, and thus drives action. So, we should bundle temptation. For eg. Only when we complete some habit that we need, do we allow ourselves some pleasure that we desire, so that they get associated as bundled in our minds.
• We are driven to adopt habits of people we are close to, majorities and those in power. We should aim to be a part of groups which already exhibit habits that we aim for, and which have something in common with us.
• One way to make habits attractive/unattractive is by shifting our view of why we do them, and what we get out of it. This takes a lot of repeated convincing before it sinks in, but will then become a default.

Response = Make it easy

• The best way to form a habit is through repetition. The higher the frequency (not just absolute number), the better.
• Identify points of friction associated with your habits. Increase friction with bad habits, and reduce it with good habits.
• The 2 minute ritual of starting any given habit is the critical decision point. The first goal is to routinely start this 2 minute ritual, so that the rest of the habit routinely follows.
• Commit early and lock yourself into a good habit. Then increase the friction involved in breaking this commitment.

Reward = Make it satisfying

• Attach some immediate rewards to good habits (otherwise have long term rewards). When the rewards are more visible, it helps drive action.
• Tracking habits makes us better at acting on them. Visible and visual trackers make acting more satisfying. Automate your trackers and allow flexibility. But remember that the measure is a guide, and not the goal.
• Create accountability (Ideally with accountability partners) and raise the stakes.