Atomic Habits by James Clear (Penguin Books) is the most comprehensive and practical guide on how to create good habits, break bad ones, and get 1 percent better every day. No matter your goals, Atomic Habits offers a proven framework for improving—every day. James Clear, one of the world’s leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results.
If you’re having trouble changing your habits, the problem isn’t you. The problem is your system. Bad habits repeat themselves again and again not because you don’t want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you’ll get a proven system that can take you to new heights.
A must read book indeed!!
Highlights:
1. Make it easy to start
The easier it is to begin your new habit, the more likely you will stick with it.
If you want to start running, for instance, don’t make a goal of running 5 miles a day.
Start by going for a short walk around the block.
Once that becomes easy, add more each time until you’re up to your goal.
2. Form a cue or trigger
Cues are habits that trigger other habits. For example, brushing your teeth is a cue that triggers the habit of flossing.
If you want to form a new habit, find an existing cue that you can use to trigger it.
3. Create a craving
When you have a craving for something, you’re more likely to act on it. So if you want to form a new habit, find a way to create a craving for it.
For example, if you want to eat healthily, ensure healthy snacks are visible and easily accessible.
4. Make it satisfying
The more satisfying your new habit is, the more likely you will stick with it.
If you’re trying to eat healthily, make sure you’re eating foods you enjoy and filling you up.
5. Set a goal
Goals give you something to strive for and help keep you motivated.
When setting a goal for your new habit, make sure it’s specific, measurable, achievable, relevant, and time-bound (SMART).
6. Set a time limit
If you want to make sure you stick with your new habit, set a deadline for yourself.
For example, if you want to start working out, make a goal of working out three times a week for six weeks.
7. Make a plan
When you have a plan, you’re more likely to follow your habits. So if you want to make sure you’re sticking to your new habit, plan how you will do it.
The first plan you make likely won’t work, so adjust it as needed.
8. Get an accountability partner
Having someone to keep you accountable can be a great way to make sure you’re sticking to your habits.
Find someone with a similar goal and check in with each other regularly to see how you’re doing.
9. Reward yourself
When you reach your goals, reward yourself!
This will help motivate you to keep going and make it more likely that you’ll stick with your habits.
The reward can be big or small; it doesn’t matter as long as it’s unique.
10. Keep track of your progress
Tracking your progress is a great way to stay motivated and on track with your habits.
Use a journal or app to track your new habit and how well you’re doing.
This will help you see your progress and keep moving forward.
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