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Atomic Habits Book Summary

  • Tiny changes make a big difference
    • 1% worse every day for one year = 0.03
    • 1% better every day for one year = 37.78 times better
  • Change your identity instead of just outcome, focus on who you wish to become
    • The goal is not to read a book, the goal is to become a reader.
  • 4 Stages of habit : Cue → Craving → Response → Reward
  • 4 Laws of behavior change
    • Make It Obvious (Inversion : Make It Invisible)
      • Make the cues of good habits obvious & visible, design your environment.
      • Reduce exposure of the cues of bad habits
    • Make It Attractive (Inversion : Make It Unattractive)
      • Temptation Bundling : Stack needs with wants
      • Reframe mindset : Highlight the benefits of avoiding bad habits
    • Make It Easy (Inversion : Make It Difficult)
      • Decrease steps between you and your good habits
      • Two minute rule : Start a habit which takes less than two minutes to do (Master the art of showing up)
      • Do onetime actions that lock in good habits eg. Unsubscribe from emails
      • Use commitment device eg. Use device to cut off internet at 10 PM
    • Make It Satisfying (Inversion : Make It Unsatisfying)
      • Instant gratification teaches your brain to repeat, so make good habits feel immediately successful
      • Habit tracking : Feel satisfy on making progress
      • Don't Break The Chain + Never Miss Twice
      • Habit Contract : Find accountability partner to make bad habits unsatisfying
  • Pick the right habit, choose the right field of competition
  • The Goldilocks Rule : Peak motivation when working on just right difficulty
  • Keep improving
    • Habits + Deliberate Practice = Mastery