Atomic Habits Summary : Book Summary
Blog Title : Atomic habits By James Clear
Book Author : James Clear
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Atomic Habits Chapter Summary
The Surprising power of Atomic habits
Atomic Habits are the compound interest of self-improvement. Getting 1 percent better every day counts for a lot in the long-run.
Habits are a double-edged sword. They can work for you or against you, which is why understanding the details is essential.
Small changes often appear to make no difference until you cross a critical threshold. The most powerful outcomes of any compounding process are delayed. You need to be patient.
An atomic habit is a little habit that is part of a larger system. Just as atoms are the building blocks of molecules, atomic habits are the building blocks of remarkable results. If you want better results, then forget about setting goals. Focus on your system instead.
 You do not rise to the level of your goals. You fall to the level of your systems.
How Your Habits Shape Your Identity
There are three levels of change: outcome change, process change, and identity change.
The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become.
 Your identity emerges out of your habits. Every action is a vote for the type of person you wish to become.
 Becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade and expand your identity.
The real reason habits matter is not because they can get you better results (although they can do that), but because they can change your beliefs about yourself.
The Secret to Self-Control 
The inversion of the 1st Law of Behavior Change is make it invisible.
 Once a habit is formed, it is unlikely to be forgotten. People with high self-control tend to spend less time in tempting situations. It’s easier to avoid temptation than resist it.
One of the most practical ways to eliminate a bad habit is to reduce exposure to the cue that causes it.
Self-control is a short-term strategy, not a long-term one.
The Role of Family and Friends in Shaping Your Habits
The culture we live in determines which behaviors are attractive to us.
 We tend to adopt habits that are praised and approved of by our culture because we have a strong desire to fit in and belong to the tribe.
We tend to imitate the habits of three social groups: the close (family and friends), the many (the tribe), and the powerful (those with status and prestige).
One of the most effective things you can do to build better habits is to join a culture where (1) your desired behavior is the normal behavior and (2) you already have something in common with the group.
Walk Slowly, but Never Backward
The 3rd Law of Behavior Change is make it easy.
The most effective form of learning is practice, not planning. Focus on taking action, not being in motion.
 Habit formation is the process by which a behavior becomes progressively more automatic through repetition.
 The amount of time you have been performing a habit is not as important as the number of times you have performed it.
The Law of Least Effort
Human behavior follows the Law of Least Effort. We will naturally gravitate toward the option that requires the least amount of work.
 Create an environment where doing the right thing is as easy as possible.
 Reduce the friction associated with good behaviors. When friction is low, habits are easy.
 Increase the friction associated with bad behaviors. When friction is high, habits are difficult.
Prime your environment to make future actions easier.
The Goldilocks Rule: How to Stay Motivated in Life and Work
The Goldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities.
 The greatest threat to success is not failure but boredom. As habits become routine, they become less interesting and less satisfying. We get bored.
 Anyone can work hard when they feel motivated. It’s the ability to keep going when work isn’t exciting that makes the difference.
 Professionals stick to the schedule; amateurs let life get in the way .
The Secret to Results That Last 
The secret to getting results that last is to never stop making improvements.
It’s remarkable what you can build if you just don’t stop. It’s remarkable the business you can build if you don’t stop working. It’s remarkable the body you can build if you don’t stop training.
It’s remarkable the knowledge you can build if you don’t stop learning. It’s remarkable the fortune you can build if you don’t stop saving.
It’s remarkable the friendships you can build if you don’t stop caring. Small habits don’t add up. They compound.
Your actions reveal how badly you want something. If you keep saying something is a priority but you never act on it, then you don’t really want it. It’s time to have an honest conversation with yourself. Your actions reveal your true motivations.
Habits + Deliberate Practice = Mastery
Reflection and review is a process that allows you to remain conscious of your performance over time.
Men are born soft and supple; dead, they are stif and hard. Plants are born tender and pliant; dead, they are brittle and dry. Thus whoever is stif and inflexible is a disciple of death. Whoever is soft and yielding is a disciple of life. The hard and stif will be broken. The soft and supple will prevail.
Play a game that favors your strengths. If you can’t find a game that favors you, create one.
Genes do not eliminate the need for hard work. They clarify it. They tell us what to work hard on.
Knowing that someone else is watching you can be a powerful motivator.
To get a habit to stick you need to feel immediately successful— even if it’s in a small way.
The Two-Minute Rule states, “When you start a new habit, it should take less than two minutes to do.”
Habits are attractive when we associate them with positive feelings and unattractive when we associate them with negative feelings. Create a motivation ritual by doing something you enjoy immediately before a difficult habit.
That’s the power of atomic habits. Tiny changes. Remarkable results.
Thanks For Reading atomic habits summary.
Download For Free Atomic Habits audiobook on Audible
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