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Atomic Habits
TL;DR:
- Define who you want to be (and write it down)
(Identity — eg. “I am someone who enjoys exercise and hence does triathlons”) - Define precisely (time and place) your desired habits that support that identity
(eg. “I should get up at 6:30am and do yoga in the lounge”) - Make the habits super small
(eg. “At 6:30am, I will roll the yoga mat out in the lounge and sit for 5 mins”) - Design your environment to make those small habits
(eg. “I will roll the yoga mat out the evening before”) - Stack habits you already do together to make them more automatic
(eg. “After brushing my teeth, I will roll the yoga mat out.”) - Ensure all new habits are obvious, attractive, easy and satisfying
- To break habits, invert all of these rules.
Habits compound
Any habit has an effect on you. That is obvious. What is less obvious is the quantitative effect. James Clear is adamant that habits compound and hence continuing the habit is more important than achieving a goal.
Extending this, he warns that goals will not enforce strong habits — instead, you need a system.
The best are not the best because they win things, they are the best because what they do each day enables them to win.
“Sounds painful”
The idea that people are trying to improve themselves every day can sound dull, brag-ish, or worse. Some believe that repetition and effort take away from life.
But good habits energise, give purpose and are freeing.
Identity
Imagine two people who want to quit smoking. Which person would you bet would quit long term when you offer them a cigarette:
Person 1: “No thanks, I am trying to quit”
Person 2: “No thanks, I have quit”
