Atomic Habits offers a proven framework for improving every day. 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.
Atomic habits are small habits you can create to massively improve your life and get better results.
This is a proven system that can take you to new heights in all areas of your life.
Animated Video Summary by OnePercentBetter
Key Takeaways
Chapter 1: The Surprising Power of Atomic Habits
Focus more on your habits and systems, instead of setting goals. Goals limit your results.
1. Winners and losers have the same goals.
Because of the survivorship bias, we believe that successful people are successful because they set goals. We forget that countless people set goals, but fail.
Setting goals won’t really have an effect on the results you get.
2. Achieving a goal is a momentary change.
Imagine your room is messy. By cleaning your room, you will achieve your goal of having a clean room. The problem is that your lobby habits caused your room to be messy in the first place.
3. Goals restrict happiness.
You set goals because you want to feel happy when you achieve it. The problem with this mentality is that you never achieve happiness. You will always delay it until you achieve your next goal.
4. They stop improving.
Most people set goals and then once they achieve them, they stop improving themselves.
"Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. Your clutter is a lagging measure of your cleaning habits. You get what you repeat."
Chapter 2: How Your Habits Shape Your Identity
3 Levels of Change
1. Outcome Change which is setting goals.
2. Process Change which is designing your habits and systems.
3. Identity Change which is changing your identity.
The most effective way to change your habits is to change your identity.
Any person can be motivated to eat healthy once or twice, but when you make it a part of your identity, you’ll feel obligated to stick with your new habit.
To change your identity, you will need to follow a two step process.
1. Decide what type of person you want to be.
Every time you read a new page you are becoming a reader. Your goal should not be to read a book, but to change your identity to someone who reads books.
"Your identity emerges out of your habits. Every action is a vote for the type of person you wish to become."
Chapter 3: How to Build Better Habits
A habit is a behavior that has been repeated so many times, it becomes automatic.
This habit is a feedback loop that involves four steps.
1. The Cue
You get hungry.
2. The Craving
You get a desire to eat a sandwich.
3. The Response
You make a sandwich.
4. The Reward
You eat the sandwich and satisfy your hunger. So let’s say instead of eating sandwiches, you eat a salad to lose weight.
The Four Laws of Behavior Change are simple rules you can follow to build better habits.
1. Make the Cue Obvious
Place the salad or ingredients in plain view, so that you can constantly see it.
2. Make the Craving Attractive
Keep your refrigerator stocked with the freshest ingredients for the salad.,
3. Make Your Response Easy
Keep your kitchen clean, so that you can quickly prepare the salad or have the salad already prepared in a container.
4. Make the Reward Satisfying
Always use your favorite ingredients so that you will enjoy it.
"The ultimate purpose of habits is to solve the problems of life with as little energy and effort as possible."
Chapter 4: The Man Who Didn’t Look Right
Your habits are so automatic, you often aren’t aware you’re in a habit loop. Therefore to change bad habits, you first need to be aware of your behaviors.
Pointing or calling raises your awareness of bad habits by verbalizing all your actions.
- For example, when you feel hungry tell yourself out loud that you are hungry.
By using this system you will notice habit patterns.
Another way to use the Point or Call Process is to keep a Habit Scorecard.
Write down what you do each day.
- For example, if you want to change your eating habits, write down what and when you eat during the day.
Verbalize or write down your bad habits so you can raise awareness to change them.
"Once our habits become automatic, we stop paying attention to what we are doing."
Chapter 5: The Best Way to Start A New Habit
The two most common habit cues are time and location.
To create a new habit you need a implementation intention.
The Implementation Intention Formula
I will do this habit (What) + At this time (When) + At this location (Where)
- For example I will workout at 6PM in my backyard.
This will allow you to set a specific time and location that fits your schedule so that you won’t make any excuses.
To make these habits easier you can use Habit Stacking.
Habit Stacking is a process to pair a current habit with a new habit.
Habit Stacking Formula
After I do this habit, I will do this new habit.
- For example, after I brush my teeth, I will floss or after I eat breakfast I will drink a glass of water.
Start a new habit by using an implementation formula which is telling yourself: I will do this habit at this time in this location.
"Many people think they lack motivation when what they really lack is clarity."
Chapter 6: Environment Over Motivation
Motivation is overrated, environment often matters more.
It is easier to build habits a new environment because you will not be reminded of old cues.
Every habit is started by a cue. We tend to notice cues that stand out.
Make the cues of good habits obvious in your environment.
- For example, put your gym clothes where you will be able to constantly see it.
The Economist Hawkins Stern described an idea he called suggestion impulse buying, which is triggered when a shopper sees a product for the first time and visualizes a need for it.
- For example, items at eye level tend to be purchased more than those down near the floor.
The more available a product or service is, the more likely you are to buy it.
"Environment is the invisible hand that shapes human behavior."
Chapter 7: The Secret to Self-Control
The inversion of the first law of behavior change is make it invisible.
In the Vietnam War research revealed that 35% of soldiers have tried heroin, and 20% were addicted.
The discovery led to the special action office of drug abuse prevention to promote prevention and rehabilitation and track addicted soldiers when they returned home.
They found that when soldiers who were heroin users returned home, only 5% became re-addicted within a year, and just 12% relapsed within 3 years.
In other words, 9 out of 10 soldiers who used heroin in Vietnam eliminated their addiction nearly over night.
This revealed that addictions can dissolve if there is a radical change in the environment.
In Vietnam, soldiers spent all day with cues triggering heroin use. It was easy to access. They were under the constant stress of war, and they were friends with soldiers who were also heroin users.
Once a solider returned to the U.S.A. there were no cues to trigger the addiction anymore.
To get more self-control, you need to spend less time in tempting situations. Do not rely on willpower alone.
- For example, don’t follow instagram models if you want to quit pornography. Seeing a sexy picture could tempt you to watch porn.
Spend less time in environments with temptations.
"One of the most practical ways to eliminate a bad habit is to reduce exposure to the cue that causes it."
Chapter 8: How to Make a Habit Irresistible
The second law of behavior change is make it attractive.
Habits are a dopamine driven feedback loop. It is the anticipation of a reward, and not the reward itself that gives us the motivation to do something.
Your brain has more neurons allocated for wanting rewards than for liking them.
Researchers have found that 100% of the nucleus accumbens brain region, is activated during wanting. Only 10% of the region is activated during liking.
You can use this motivation you get from craving a reward to bundle it with a task you need to do. This is called temptation bundling.
Temptation bundling can be used to make your habits more attractive.
The technique is to pair an action you want to do with an action you need to do.
- For example, if you need to clean your room, bundle it with listening to your favorite music.
Make a new habit easier to adopt by doing it immediately after an existing habit, like brushing your teeth.
"The more attractive an opportunity is, the more likely it is to become habit-forming."
Chapter 9: The Role of Family and Friends in Shaping Your Habits
People have a strong desire to fit in and belong to the tribe, therefor we usually adopt the habits that our culture has.
We tend to copy the habits of 3 social groups.
1. The Close (Family and friends)
2. The Many (The tribe)
3. The Powerful (Those with status and prestige)
To build better habits, make friends with or join a culture where:
1. Your desired behavior is the normal behavior.
2. You already have something in common with the group.
If a certain behavior makes people respect and praise us, then we find it attractive.
Hang around people where your desired behaviour is their normal behaviour.
"The culture we live in determines which behaviors are attractive to us."
Chapter 10: How to Find and Fix the Causes of Your Bad Habits
The inversion of the second law of behavior change is to make it unattractive.
Highlight the negatives of a bad habit.
Habits are attractive after we associate them with positive feelings, and unattractive when we associate them with negative feelings.
- For example, constantly read about the dangers of smoking to make it an unattractive habit.
Remind yourself of the negatives of a bad habit to make it less attractive.
"Create a motivation ritual by doing something you enjoy immediately before a difficult habit."
Chapter 11: Walk Slowly, but Never Backward
In the beginning, a new habit requires a lot of effort to perform.
- For example, the first time you start to drive a car, it requires a lot of mental energy. You’re not familiar with judging distances. Switching gears takes effort. After awhile, these basic skills become automatic and you become more relaxed.
Building a habit takes lots of effort in the beginning, but after a little effort, repetition and time, it gets easier.
"The most effective form of learning is practice, not planning."
Chapter 12: The Law of Least Effort
Human behavior follows the law of least resistant. We will usually choose the choice the needs the least amount of work.
- For example, have only healthy food in your house so that you’re not tempted to eat an unhealthy snack when you’re hungry.
Create an environment where doing good habits are easy and bad habits are hard.
"Increase the friction associated with bad behaviors. When friction is high, habits are difficult."
Chapter 13: The Two-Minute Rule
When you begin a new habit, it should take you less than 2 minutes to do.
This should make it easier to slip into the deep focus that’s required to build good habits.
You’ll find that almost any habit can be shortened to a two minute version.
- Read before bed each night becomes read one page.
- Study for class becomes open my notes.
The difference between a good day and a bad day is often a couple of productive choices made at key moments. The choices stack up throughout the day and can lead to very different outcomes.
Make new habits take less than 2 minutes to do.
"Standardize before you optimize. You can’t improve a habit that doesn’t exist."
Chapter 14: How to Make Good Habits Inevitable and Bad Habits Impossible
The inversion of the third law of behavior change is making it difficult.
A commitment device is a choice you make in the present that locks in better behavior within the future.
The best way to change your behavior is to automate your habits.
- For example, like buying a better mattress or setting up your own automated banking system.
These are single actions that force better future habits.
"Using technology to automate your habits is the most reliable and effective way to guarantee the right behavior."
Chapter 15: The Cardinal Rule of Behavior Change
When they behavior is satisfying, we are more likely to do it again. Your brain has evolved to prioritize immediate rewards over delayed rewards.
To get a habit to stick, you need to feel good immediately, even if it’s in a small way.
- For example, after entering the gym immediately listen to your favorite music or start your favorite exercises.
Making the habit satisfying increases the changes that it will be repeated.
Reward yourself for doing a habit, especially in the beginning.
"The Cardinal Rule of Behavior Change: What is immediately rewarded is repeated. What is immediately punished is avoided."
Chapter 16: How to Stick with Good Habits
One of the best feelings is making progress.
A habit tracker is a great way to measure progress – like marking an X on a calendar.
Habit trackers can make it satisfying by providing evidence of your progress. Try to keep your habits streak alive. If you miss one day, try to get back on target as quickly as possible.
Never miss a habit twice in a row. Missing once was an accident. Missing twice is the start of a bad habit.
The problem is not messing up once. The problem is thinking that if you can’t do something perfectly then you should never do it.
"Just because you can measure something doesn’t mean it’s the most important thing."
Chapter 17: How An Accountability Partner Can Change Everything
The inversion of the fourth law of behavior change is to make it unsatisfying.
We are less likely to repeat a bad habit if it is painful or isn’t satisfying.
An accountability partner can create this painful effect. We care a lot about what others think of us, and we don’t want others to have a bad opinion of us.
A habit contract can be used to make the cost of violated your promise painful.
"Knowing that someone else is watching you can be a powerful motivator."
Chapter 18: The Truth About Talent
When genes matter, and when they don’t.
The secret to improve your odds of success is to choose the habits that best suit you.
Our habits and not only determined by our personalities, but genes also play a role. Our deeply rooted preferences make some habits easier for some people than for others.
A person who scores lower on conscientiousness, will be less organized by nature, and may need to rely more on an environment designed to stick to good habits.
To choose the best habits to build, ask yourself the following questions:
- What feels like fun to me, but work for others?
- What makes me lose track of time?
- Where do I get greater returns than the average person?
- What comes naturally to me?
"Play a game that favors your strengths. If you can’t find a game that favors you, create one."
Chapter 19: How to Stay Motivated in Life and Work
The Goldilocks Rule people experience the most motivation when working on tasks that are close to the edge of their current abilities.
This is when we enter the Flow State. The ability to concentrate for long periods of time.
In psychology research this is known as the “Yerkes-Dodson Law,” which describes the optimal level of arousal as a midpoint between boredom and anxiety. Therefor to gain motivation, you need to constantly push your skills and performance.
"Anyone can work hard when they feel motivated. It’s the ability to keep going when work isn’t exciting that makes the difference."
Chapter 20: The Downside of Creating Good Habits
The benefit of habits is that we can do things without thinking. The downside is that we stop paying attention to little errors.
The process of mastery requires that you progressively get better, each habit building upon the last until a new level of performance has been reached.
Reflection and review is a process that allows you to stay aware of your performance over time.
Here is how to review your habits and make adjustments:
Tally your habits for the year and ask yourself:
- What went well this year?
- What didn’t go so well this year?
- What did I learn?
6 months later, conduct an integrity report, and answer three questions:
- What are the core values that drive my life and work?
- How am I living and working with integrity right now?
- How can I set a higher standard in the future?
Life is constantly changing, and you need to check if your old habits and beliefs are still serving you.
Constantly reflect and review for errors in your behavior.
"The tighter we cling to an identity, the harder it becomes to grow beyond it."
Animated Video Summary by Productivity Game
Key Takeaways
"You do not rise to the level of your goals. You fall to the level of your systems."
The Four Laws of Behavior Change
Failing to abide by any one of these laws means you’ll fail to adopt a new behavior.
1. Obvious
If you try to develop a new habit, but you didn’t create an obvious cue to start this new habit each day, then you probably will forget the habit and stick to your normal routine.
2. Easy
If the new habit feels like a difficult multi-step process, then it isn’t easy enough for you to do consistently.
3. Attractive
If the new behavior seems like punishment, and you don’t enjoy the actual experience, then it isn’t attractive enough for you to stick with it.
4. Satisfying
If on a day to day basis, you got more satisfaction not doing the behavior, then it isn’t satisfying enough.
Two Behavior Change Strategies
1. Stack and Start
Use an old and reliable habit as the trigger for a new habit.
When you stack a new habit to an existing habit, you use the momentum of the old habit to make the new habit easier to initiate.
Starting Ritual
Instead of focusing on entire routine of a new behavior, just focus on the starting ritual of that behavior.
Stacking and starting makes the queue for a new behavior obvious, and it makes the requirements for the new behavior easy.
2. Synchronize and Score
If you only allow yourself to enjoy your favorite experiences while you execute a healthy and productive new habit, you’ll find the new habit is something you look forward to doing.
When you synchronize an experience you crave with a new habit you naturally dread doing, the craving will counteract the resistance that you feel towards the new habit and get you to execute the habit more consistently.
To make the habit stick, you must make the habit inherently satisfying and to make the habit satisfying, you must keep score.
The pride and satisfaction that you feel after scoring a point will be enough motivation along with syncing your favorite experience with the bait, to make you to do it enough so it sticks.
