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Atomic habits by James Clear: A must-read self-help book


What a brilliant way to begin early 2024 with a good self-help books. Atomic habits has everything that can motivate us to follow a discipline (routine), save more and live better. The anecdotes that the author discusses are inspiring. The first lesson the author shares is that he started small. Key takeaways are as follows:

  • The backbone of this book is his 4 step model of habits: Cue, craving, response and reward;
  • If we improve 1% everyday, we would have improved by 37% in a year;
  • If you are a millionaire, but you spend more than you earn each month, then you are on a bad trajectory. Conversely if you’re broke, but you save a little bit every month, then you are on the path towards financial freedom;
  • Habits often appear to make no difference until you cross a critical threshold and unlock a new level of performance; The powerful outcomes are delayed. This is the core reason why it’s hard to build habits that last. People make a few small changes fail to see tangible results and decide to stop;
  • Forget about the goals; focus on the the system instead. Systems are about the processes that lead to those results;
  • The most effective way to change your habits is to focus not on what you want to achieve, but on who you want to become;
  • Set time and location for practising your habits —clarity helps;
  • Diderot effect states that obtaining a new possession often creates a spiral of consumption that leads to additional purchases;
  • The mantra he finds useful is ‘one space, one use’. Create a separate space for work, study, exercise, entertainment and cooking;
  • One of the most practical ways to eliminate a bad habit is to reduce exposure to the cue that causes it;
  • The first law of behaviour change is to make it obvious; on one that comes to my mind is you automatically clean your tongue after you brush your teeth; 
  • The second law of behaviour change is to make it attractive. It is the anticipation of a reward--not the fulfilment of it--that gets us to take action. The greater the anticipation, the greater the dopamine spike;
  • Join a culture where your desire behaviour is the normal behaviour;
  • The inversion of the second law of behaviour change is to make it unattractive;
  • The most effective form of learning is practice not planning; Quantity of practice impacts the quality of the habits;
  • The third law of behaviour change is to make it easy. Reduce friction associated with good habits and increasing friction associated with bad habits;
  • The two minute rule states that when you start a new habit, “It should take less than two minutes to do”. The more you ritualise the easier it becomes; Meditate for two minutes, then five and then after a few months you will be in a position to meditate for half an hour;
  • The Fourth Law of behaviour change is making it satisfying. We are more likely to repeat a behaviour that is satisfying; Use an immediate reward to make it satisfying;
  • Maintain a journal and habit track; when you complete a task cross it off and track progress;
  • Choose the right kind of competition —that which comes naturally to you;
  • If you can’t get better at something, be different (it will be your USP);
  • The Goldilocks rule states that human experience peak motivation when working on tasks that are right on the edge of their current abilities, not too hard, not to easy—just right;
  • Professionals fall in love with routine and they don’t give up;
  • Automatic habits and deliberate practice leads us to mastery;
  • Top performance in all fields where is types of reflection and review and the process doesn’t have to be complex. Kenyan runner Eliud Kipchoge is one of the greatest marathoners of all time and an olympic gold medalist’s. He still takes notes after every practice in which he reviews his training for the day and searches for areas that can be improved. Similarly, gold medal swimmer, Katie Ledecky records the wellness on a scale of 1 to 10 and includes notes on her nutrition and how well she slept. She also records the time posted by other swimmers. At the end of each week, her coach goes over her notes and adds his thoughts.
  • Review helps.

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