Here are my notes and highlights from “Atomic Habits” by James Clear.

The book deals with how to go about developing good habits, one small bit at a time, and letting go of bad ones. It is a well-researched book and a highly engaging read, full of practical solutions. (1/n)

“Habits are compound interest of self-improvement.”

Habits automate behaviour and actions, leaving you that much more time for other parts of life. Habits, thus enable you and give you freedom.

Good habits compound, but bad habits compound too. (2/n)

Goals are overrated. Systems are underrated.

Here are 5 reasons why.

1. Goals are useful for setting a direction, but it is the systems that get you there.

2. Both winners and losers have the same goals, but we tend to associate these goals only with winners. (3/n)

3. Once achieved, goals are an end in themselves. But systems are forever and lend themselves to continuous self-improvement.

4. You are happy only if you achieve the goal and unhappy if you are not. With process, you can be happy each day that you stick to the process. (4/n)

5. Achieving a goal either makes you feel empty or just leads to another goal. On the other hand, systems are forever.

As the book sums it up,

“You do not rise to the level of your goals. You fall to the level of your systems.” (5/n)

We are unable to sustain good habits like exercise, journaling, eating healthy or give up bad habits like smoking, binge watching etc. because we focus on the wrong thing to change.

Our new habits are mostly outcome oriented. Following is an helpful way to go about it. (6/n)

The book explains three layers of behaviour change
1. Outcome change: What we want to change
2. Process change: How we want to change
3. Identity change: Who you want to change into or why change

The last change is most important for the habit to really become a part of us (7/n)

In order to develop a habit, the new habit should be made (a) obvious (b) attractive (c) easy and (d) satisfying.

Exactly the opposite holds true for getting rid of bad habits. (8/n)

Motivation and will-power are overrated. Environment is underrated.

For sticking to new habits, make things as easy as possible. If you want to stop eating cookies, just stop keeping them in the house.

The best way to practise self control is to not use it very often! (9/n)

The book goes on to present various methods to help develop good habits and break bad ones.

Here are a couple that I found particularly interesting. (10/n)

“Habit Stacking” - add a new habit to an already existing habit

For example, after I pour my cup of coffee each morning (existing habit), I will take a few moments to reflect on my day ahead (new habit I want to develop).

I already have something in mind to try this one(11/n)

Few other methods discussed to develop habits include Two-Minute Rule, Habit Shaping, Commitment Devices, Habit Tracking, Goldilocks Rule etc.

All seem easy to implement. You might have already practiced a few of them without knowing the technical basis behind them. (12/n)

Lastly, as habits become more and more routine, they become less satisfying and even boring. Anyone can work hard when they are motivated.

Doing it again and again and sticking to your process and schedule even when you don’t want to, is what makes a professional. (13/n)

If you are having trouble sticking to good habits or getting rid of bad ones, this might be the book for you. And who knows, if you are trying to develop the habit of reading, by reading few pages everyday, you might be able to do so! (14/14)

Thanks for writing this @JamesClear