Atomic Habit

By James Clear
 TABLE OF CONTENTS

01 02 03

Overview Habit loop 4 law of behaviour

•definitions •habits and identity change
•1%rule •the habit loop
•progress
•system and goals •how to create good
habits
 01
Overview
 DEFINITIONS;

Atomic habit
?
.
“Massive success require massive action”

—not true
Habits are a double edged sword
What progress really looks like:
System > Goal

Result have little to do

with goal sand everything
to do with systems
The problem with
goals:
#1 winners and
losers have the
same goal
#2Goals restrict
happiness
#3 Achieving your goal is momentary
4# goals are at odd with long term progress
 02
Habit loop
 How your
habit shape
your
identity
Why is it easy to repeat bad habits but
so hard to form good one ?
Three layers of behaviour change:
backbone
cue
craving
response
reward
DAY 3
03
4 law of behaviour
change
 Make it easy
Make it obvious

Make it
satisfying
Make it attractive
Make it obvious
Implementation
intention:
● I will do this At this [time] at
behavior this location

● I will workout At 2pm at home

 Habit stacking:

After i do this I will do this

After i get out from work i will go to the gym

Design your environment:
Make cues of good habits obvious in your
environment
Make it attractive
 Temptation bundling + habit stacking:

After i do what i
I do what i
need to do
want to do

After i do my I can watch my

homework favorite tv show
The culture we live in
determines behavior
that are attractive to us
Habits becomes attractive if we associate them with
positive feelings (and vice versa)
Make it easy
 Law of the
least effort
 Prime your
environment to make
future actions easier
Decisive moment :
The 2 minute rule:
Very easy Easy moderate Hard Very hard

Open your Study for 10 Study for Get good Earn a phd
notes minutes three hours marks

Put on your Walk ten Walk ten Run 5 km Run a

running minute thousand marathon
shoes
Make it satisfying
 Habit
trackin
g
 Just as atoms are
the building block
of molecule
Atomic habits are
the building block
of remarkable
result
Thanks