imtoken官网网址|atomic habits

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2024-03-08 22:53:32

Atomic Habits: Tiny Changes, Remarkable Results by James Clear

“A supremely practical and useful book. James Clear distills the most fundamental information about habit formation, so you can accomplish more by focusing on less.”

Mark Manson

#1 New York Times best-selling author

“One of my all-time favorite books.”

Arianna Huffington

Founder, Huffington Post & Thrive Global

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

This breakthrough book from James Clear is the most comprehensive guide on how to change your habits and get 1% better every day.

Step 1: Get Your Copy of Atomic Habits…

Amazon

Barnes & Noble

Audible

Kindle

iBooks

Target

Outside the United States? Click here for international editions.

Step 2: Claim Your Free Bonuses…

Buy the book from your favorite bookseller, then forward your purchase receipt to [email protected] to receive the following bonuses…

Bonus Guide: How to Apply Atomic Habits to Business.

Get specific examples and insights on how to use the concepts in the book to create better products and a more effective business.

Bonus Guide: How to Apply Atomic Habits to Parenting.

A full report on how to help your children build better habits.

The Habits Cheat Sheet.

This useful summary compresses many of the key ideas and insights from the book into a handy reference guide for how to build a good habit or break a bad one.

Companion Reading Guide.

This series of 5 emails will walk you through the book and deliver extra content for understanding the main ideas. Each email also includes one idea for changing your habits not mentioned in the book.

Habit Tracker.

This beautiful habit tracker template makes it easy to track your habits and stick with good routines. (It also offers a sneak peek inside the Habit Journal).

Why habits are the “compound interest”of self-improvement

10 Things This Book Will Teach You

Learn how to…

Build a system for getting 1% better every day.

Break your bad habits and stick to good ones.

Avoid the common mistakes most people make when changing habits.

Overcome a lack of motivation and willpower.

Develop a stronger identity and believe in yourself.

Make time for new habits (even when life gets crazy).

Design your environment to make success easier.

Make tiny, easy changes that deliver big results.

Get back on track when you get off course.

And most importantly, how to put these ideas into practice in real life.

…and much more.

Praise for Atomic Habits

“A supremely practical and useful book. James Clear distills the most fundamental information about habit formation, so you can accomplish more by focusing on less.”

Mark Manson

#1 New York Times best-selling author of The Subtle Art of Not Giving a F*ck

“Atomic Habits is a powerful book that has changed the way I think about how I live and lead.”

Brené Brown

Author of six #1 New York Times best sellers

“Atomic Habits was a great read. I learned a lot and think it’ll be helpful to a lot of people.”

Gayle King

Co-anchor of CBS This Morning and editor-at-large for O, The Oprah Magazine

“Atomic Habits is the best kind of self-help: succinct; clear, valid, and practical. I found it refreshingly useful, and by far the best I’ve seen on habit making.”

Kevin Kelly

founder of WIRED and New York Times best-selling author

“As a physician attempting to help my patients build healthy habits to decrease and reverse chronic disease, Atomic Habits is the playbook I have been searching for. Not only does the book offer actionable items I can teach my patients, I can refer them to read and implement the ideas themselves. The format is powerful and simple. This should be taught in all medical schools.”

Laurie Marbas

Physician and United States Air Force veteran

“One of my all-time favorite books.”

Arianna Huffington

Huffington Post founder, Thrive Global founder and CEO

“James Clear has spent years honing the art and studying the science of habits. This engaging, hands-on book is the guide you need to break bad routines and make good ones.”

Adam Grant

New York Times best-selling author of Originals, Give and Take, and Option B with Sheryl Sandberg

“A special book that will change how you approach your day and live your life.”

Ryan Holiday

Bestselling author of The Obstacle is the Way and Ego is the Enemy

“No one is better at explaining habits than James Clear.”

Tim Urban

Founder and illustrator of Wait But Why

“Atomic Habits taught me about the importance of small habits, consistency, time keeping, self-discipline, good planning, and preparation. All valuable lessons that help me to achieve my goals.”

Eliud Kipchoge

World champion runner, Olympic gold medalist, and world record holder in the marathon

Get Your Copy of Atomic Habits

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Target

Outside the United States? Click here for international editions.

Let Me Tell You More About The Book…

Atomic Habits is the most comprehensive and practical guide on how to create good habits, break bad ones, and get 1 percent better every day. I do not believe you will find a more actionable book on the subject of habits and improvement.

If you’re having trouble changing your habits, the problem isn’t you. The problem is your system.

Bad habits repeat themselves not because you don’t want to change but because you have the wrong system for change. This is one of the core philosophies of Atomic Habits: You do not rise to the level of your goals. You fall to the level of your systems. In this book, you’ll get a proven plan that can take you to new heights.

James Clear, one of the world’s leading experts on habit formation, is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible.

Along the way, readers will be inspired and entertained with true stories about Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field.

Atomic Habits will reshape the way you think about progress and success and give you the tools and strategies you need to transform your habits—whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, and achieve success that lasts.

Browse our selection of the best Atomic Habits quotes or read the official Atomic Habits summary here.

About James Clear

James Clear is a writer and speaker focused on habits, decision making, and continuous improvement. He is the author of the #1 New York Times bestseller, Atomic Habits. The book has sold over 15 million copies worldwide and has been translated into more than 50 languages.

Clear is a regular speaker at Fortune 500 companies and his work has been featured in places like Time magazine, the New York Times, the Wall Street Journal and on CBS This Morning. His popular “3-2-1” email newsletter is sent out each week to more than 2 million subscribers.

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You can get the hardcover book shipped anywhere in the world (with free international shipping!) by purchasing from Book Depository.

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Get Your Copy of Atomic Habits…

Amazon

Barnes & Noble

Audible

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iBooks

Target

“A supremely practical and useful book. James Clear distills the most fundamental information about habit formation, so you can accomplish more by focusing on less.”

Mark Manson

#1 New York Times best-selling author of The Subtle Art of Not Giving a F*ck

“One of my all-time favorite books.”

Arianna Huffington

Founder, Huffington Post & Thrive Global

Goodreads reviews for Atomic Habits

Atomic Habits

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如何评价「原子习惯」这本书（Atomic Habit）？ - 知乎

如何评价「原子习惯」这本书（Atomic Habit）？ - 知乎首页知乎知学堂发现等你来答切换模式登录/注册书籍推荐习惯读书笔记改变习惯如何评价「原子习惯」这本书（Atomic Habit）？有没有人通过这本书中的建议形成好习惯，或者改掉坏习惯？如果有，希望能有具体的例子。显示全部关注者173被浏览265,889关注问题写回答邀请回答好问题 61 条评论分享20 个回答默认排序夏冰雹2021 年度新知答主关注我们总是把成功归功于某次重大决定，而实际上，我们下意识做出的每个日常决定（即习惯），累积起来，才决定给了我们的人生走向。我非常赞同这本书的核心论点：细微改变带来巨大成就，即厚积薄发。许多人培养好习惯，没坚持几天，抱怨没看到效果，就放弃了。然而，任何的技能解锁都需要时间，我们期望进步是线性的，但现实情况是呈指数函数形态的，前期和中期都是“潜伏期”，变化非常小，累积到一定程度，会出现明显的效果和突破。我们每天进步1%，一年后我们就会进步37倍。有一些粉丝给我发私信问，为什么听了几天英文广播、模仿了几天英文演讲，还没办法说得流利？难道有人一生下来就掌握中文对话了吗？小学生才认识几百个汉字，高中生也才认识几千个汉字。钢琴家小提琴家需要最少6000个小时的有效练习才能达到专业级，英语初学者需要至少720小时有效学习才能基本应对学术和工作交流。解锁新技能，起码要以年为单位。在解释养成好习惯的步骤时，本书还提到了自控力是个伪命题，人不可能长期靠意志力抵制诱惑，而应该直接清除诱惑。自律的人不生活在诱人的环境中，不需要自我控制，“自制力最好的人通常是最不需要使用它的人”。这一点我非常赞同，当人需要自控时，说明内心对某件事情有强烈的冲动或抵触，然而好习惯一旦养成，水到渠成，根本无需意念、无须消耗心力，大脑就像计算机后台一样自动处理。一个人的习惯和家庭环境有很大关联，我认为，父母创造的环境若是没有诱惑干扰，就已经在源头上为孩子扫清了成长障碍。我的儿时玩伴曾跟我吐槽，她父母成天打麻将、抽烟、熬夜，家里乌烟瘴气，她想要学习，被吵得没法儿学，后来小伙伴干脆上我家来学习，我家安静，没人抽烟，满屋子都是书，也没有加工零食可吃，可以一心把作业做完。所以，环境真的太重要了，减少干扰，避免大脑决策疲劳，才能专注于真正重要的事。我们心中要时刻有目标吗？目标只能定个大方向，光盯着目标，光打鸡血，却不建立习惯系统，适得其反。专注和享受过程，日积月累坚持才有效果。书的最后一章节还提到，习惯养成也要看天赋。你的每一个行为和喜好都有基因的影子，在你擅长且喜欢的领域，你自然会去做，越做越获得正向反馈，更容易达到目标。如果让上肢发达、下肢较短的游泳健将菲尔普斯去练中长跑，他很可能就成了废柴，因为他的身材在田径方面毫无优势，也不可能养成跑步习惯，而把他放到水里，他粗壮的手臂能产生前进的拉力，天赋得到最大发挥，那么他也自然能养成游泳习惯。由此可见，我们要考虑，对自己来说，什么才是好习惯？如果所处的领域不对，别人眼中再好的习惯也不一定适合自己。定位比努力更重要，不断尝试新鲜事，找到适合自己领域，才能养成好习惯。发布于 2022-07-02 11:51赞同 19110 条评论分享收藏喜欢收起姜小白英语话题下的优秀答主关注我过去三年慢慢成功建立的习惯：每日手机阅读120分钟＋，一天不落，reading streak到887天。每天坚持看书两小时能否真的提升自己？纸质书和电子书你更喜欢哪一种?你有哪些「独特」的高效阅读技巧？ iOS的原生App：iBooks身边的朋友从早期的质疑（一起出去旅游，我早上要先在酒店读60分钟的书，他们觉得我对自己太严苛了，度假就应该放松休息）到现在的支持并尊敬（朋友们约我喝酒，会提前让我安排好读书时间）。身边亲密的朋友，也适应了我这个习惯，他们理解这不是严苛，这是我独特的快乐，跟他们喜欢打麻将一样的快乐。但大家依然会认为我是自律、有恒心、意志力强、爱看书，毕竟一天不落，每天两小时，总是显得很有挑战性。可换到一个购物App的活动，连续打卡30天送一盒鸡蛋，只要每日打开App即可，我失败了两次。能把每日阅读120分钟＋这个任务连续坚持到第三年，却不能完成购物App的开屏打卡活动，就是因为我并非自律、意志力强，我是利用习惯的力量，建立起强劲的reward以及Clairity支持我实现目标。rewarding：坚持的时间越长，成就感越高，我很期待能坚持十年，会是一个很棒的个人成长故事。clarity：每天不完成我的120分钟阅读任务，心里会持续惦记，压根不可能忘记。后来我利用建立习惯的思路去购物App打卡：利用旧有的习惯建立新习惯，每天起床刷牙时点开购物App打卡，一月后领到了鸡蛋。基于刷牙的习惯，clarity让自己不会忘记购物App打卡，靠意志力的话就离不开手机闹钟辅助了。五秒的购物App打卡任务，靠意志力的话，因为工作跟生活的琐碎，不设闹钟，很容易就遗忘，这也是Atomic Habits的核心观点：人是非理性的情绪动物，意志力跟专注力的持续消耗，motivation又起伏不定，唯有建立习惯，肌肉记忆一般的改变行为模式，让行为压根不需要消耗意志力跟专注力，就跟洗脸刷牙一样，习惯性的完成目标，这是习惯的力量。微小成长我读Atomic Habits，对这个公式特别亲切，大概没有什么能比外语学习更能体现每日微小投入的长期收获了。每天背20个单词，阅读十五分钟原版书，看一集生肉美剧，坚持一年，其收获的rewarding能让人更坚定的继续，这个reward是动力之源，不是motivation支持自己能持续学习，是学习产生motivation使自己持续学习。Atomic Habits的核心逻辑就是：cue—>craving—>response—>reward，习惯会改变人的identity，它让你具体的反思你想成为什么样的人。前几天看见作者发的消息，Atomic Habits销量过千万，个人成长的书能销至千万，极为难得，Goodreads有52万读者评分，4.38分。如果是有关注个人成长主题，Atomic Habits跟the Power of Habit值得认真读下，它们是符合行为控制科学跟发展心理学研究的写作，务实，启发人，能改变人对拖延、意志力、自律等概念的看法，更积极的引导人主动改变，且能掌握自己改变的节奏（通过建立微小的习惯开始）。如果是个人成长主题的路人，提及自律、意志力就抵触觉得是鸡汤的人，推荐读下更兼具执行力的Mini Habits(《微习惯》）跟Elastic Habits，我都很佩服作者能把这样细小的一个点写的如此清晰且具执行力。《微习惯》：讲习惯是基于：人的意志力有限，动机刺激又不稳定，因此培养习惯利用潜意识的自然反应最高效的利用有限的意志力应对更复杂的问题。一般作者都会沿其神经学跟心理学的研究，从信号到渴望再到奖励反馈，此书作者是基于自己的个人经验，虽然民科但门槛最低，微习惯最大的优势是能说服自己相信自己能做到，这是其一；其二是keep streak alive最能激发人的持续性，这是跟其他Ph.D作者比鹤立鸡群的地方，2 minute rule跟small win是很多TED都讲烂的方法论，作者能栖息在如此一个微小的点展开，十分难得。很多人的问题是不相信自己能改变，微习惯是最简单又最能说服人相信自己的方法。越来越信任习惯的力量，正如《士兵突击》里的许三多，他的腹部绕杠，他在五班修路，他抓住那些微小细微的点，依仗习惯得以坚持下去，因此一个人守钢七连也不颓废，那是习惯的力量。很多人设立目标，不能完成，就自我厌恶，判定自己懒惰、拖延、不自律，其实是方法的问题。拿我的每日120分钟阅读目标举例子，按理说，春节假期的时间更充裕，周末比工作日更容易达成，可真实的体验是工作日最轻松达成，原因即习惯的力量。工作日按时起床，固定时间出门，把时间分为几段，习惯性的routine，能基于习惯实现目标。周末闲散，出门跑个步骑个车就把习惯打乱了，要额外的意志力来完成任务，到平常的度假以及春节，就更是地狱模式了。你的习惯决定了是什么样的人，改变自己，就是要建立、培养新的习惯。公众号：姜大白，搜索关注一下对我帮助很大~编辑于 2023-01-11 12:05赞同 1161 条评论分享收藏喜欢

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Atomic Habits

作者:

James Clear

詹姆斯·克利尔

出版社: Avery

副标题: An Easy & Proven Way to Build Good Habits & Break Bad Ones

出版年: 2018-10-16

页数: 320

定价: USD 16.20

装帧: Hardcover

ISBN: 9780735211292

豆瓣评分

8.7

3328人评价

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好友

有用

Baywreath

2020-03-16 15:44:38

Very practical.

有用

treelhs

2019-02-16 12:03:49

觉得能够在生活中实实在在帮到你的书就是好书。看完之后已经戒掉吃零食。关键就是make it obvious, make it attractive , make it easy and make it satisfying

有用

2018-11-28 02:59:34

Short, clear and to the point. As the author says, in motion could not change us, the action is the only way to deliver the result. Four laws: cue (make it obvious), crave (make it attractive), response (make it easy) and reward (make it satisfying). Reading the book won't help us to formulate a good habit. Behavior change will lead to the real one

(展开)

有用

光明小卖部

2020-04-16 11:03:12

简短有效的习惯养成小册子，决定试试：用identity驱动行为；给好习惯一个低的起点并与愉快的事情联系在一起，把坏习惯推远；不要成为完美主义者，完成比完美重要；达到阶段性的目标要奖励自己；用专业精神克服惰性和无聊阶段；多个好习惯的叠加可以塑造与众不同的自己；定期回顾自己的成就，锁定好习惯，进一步开发自己。

128

有用

Autumn

2019-02-06 14:45:29

喜欢这本书很务实，不是抽象的讲观点，而全是actionable item。有一些值得记住：1.把自己从早到晚做的每一件事记录下来，分类成好，坏，中立，然后决定哪些习惯要改。2.habit stacking：把新的习惯和旧习惯chain起来。比如，在完成旧习惯后，要完成新习惯。3.身边环境太重要。尽量把工作区域和玩乐区域分开，不要有多功能区域。4.More disciplined person only creats a good env that they don't need to use their discipline.创造一个环境，让坏习惯很难完成，好习惯很容易。5.人在挑战高出自己已有能力大概4%的目标的时候，进步最持续和明显。

(展开)

有用

Katie

2024-03-07 17:34:41

上海

True behavioural change is identity change. Edit beliefs and upgrade identity to establish better habits. Create easier environments, join aspired communities. A practical guide.

有用

Ricey

2024-03-06 23:35:17

加拿大

還sing。

有用

freesia

2024-03-01 04:55:16

美国

Simple but practical

有用

面包石头

2024-02-28 12:15:36

安徽

21年读的了，start small and build up

有用

Relentless

2024-02-27 10:51:57

中国香港

这是听完的第一本书，听书的问题就是没有机会做笔记，所以可能比较适合历史类或者故事类，否则感觉还需要重新看一遍。这本和之前看过的一些关于习惯的书内容比较类似，重点就是从细节着手，让培养好习惯变得容易，同时增加坏习惯的阻力，比如把电视机锁起来哈哈。人的意志力是有限的，要用在最重要的地方。开篇关于他自己的故事很吸引人。

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北北

2020-02-18 19:22:09

北京联合出版公司2019版

由内而外的改变比克制更有效-兼家庭教养的联想

这篇书评可能有关键情节透露

自从个人成长成为热门话题，讲习惯，讲改变的书层出不穷。在读这本书之前，也读过很多类似的习惯养成、个人成长的书。想着，看看有啥新鲜的。看完了，觉得，真棒。虽然有从心理学角度讲习惯养成的，也有从技术角度讲的，但这本书，胜在条理性强、实操性强、说理简洁。对我来...

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兜兜山大王

2019-10-11 21:16:30

北京联合出版公司2019版

《掌控习惯》的书评

这篇书评可能有关键情节透露

很久没看过这样的好书了，几乎全书划线，还做了复盘笔记。我们来谈谈这本书。【这本书在说什么？】这本书讲了什么是习惯、习惯发挥作用的原理，以及我们如何利用这些原理来改变习惯，从而达成目标。一、什么是习惯习惯是重复了足够多的次数之后，变得自动化的行为。是从...

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Jenn

2019-01-27 02:04:43

关于习惯的方法论-读这一本就够了

强推！这书太适合理科思维的人看了，作者综合运用心理学、认知科学、哲学、生物学等多学科的内容把“习惯”系统分解开，掰开揉碎给你讲习惯的形成机制和习惯与自我认知的关系。如果用药作比喻，这书对我来说简直是灵芝人参那一类的起死回生的神药。不但印证了我个人过去的很多...

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楠悦读

2019-12-31 20:36:32

北京联合出版公司2019版

习惯改变一切

这篇书评可能有关键情节透露

本文字数6658，预计阅读时间6分钟。阅读使人充实，分享使人愉悦。文章结尾附有思维导图，帮你梳理文中脉络精华。欢迎阅读，你离知识又近一步。今天分享的书籍是《掌控习惯》。为什么“习惯改变命运”？因为个人40%~50%的行为取决于无意识的习惯。习惯形成需要4步：提示→渴...

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川啦啦不拉

2019-01-06 18:32:22

观点清晰，具有说服力，可执行性强

这篇书评可能有关键情节透露

最开始认为又是一本认知学励志睡前读物，读了读后，虽然观点都没有多新颖，但组合起来的论述让我启发颇多。非常好的书。这本书阐述了两个基本观点：细微习惯产生的边际效应对于人生的改变。习惯是一种自发性行为，由触发，欲望，行为，奖励四部分组成。促进自己养成一个习惯...

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夏冰雹

2022-07-02 12:27:07

厚积薄发的好习惯，不是靠“自律”伪命题而实现的

我们总是把成功归功于某次重大决定，而实际上，我们下意识做出的每个日常决定（即习惯），累积起来，才决定给了我们的人生走向。我非常赞同这本书的核心论点：细微改变带来巨大成就，即厚积薄发。许多人培养好习惯，没坚持几天，抱怨没看到效果，就放弃了。然而，任何的技能解...

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pluskid

2020-01-29 13:52:06

养成习惯的四个步骤

讲如何形成好习惯和改到坏习惯的书。内容本身感觉比较有意思也比较合理，只是讲得比较啰嗦，举了超多的例子，把简单的事情分成很多章来慢慢讲。感觉只要看到第三章就够了，或者如果要看全部 20 章的话，可以直接跳过正文看每章末尾的章节总结。作者提出了两个比较重要的观点。...

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8回应

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姜小白

2023-02-08 21:21:16

北京联合出版公司2019版

用习惯塑造你自己

讲真说从20岁后，自己一直不太快乐，清醒的承受读书阶段胡乱挥霍时间的代价，无论是工作还是生活，惯是惭愧悔恨掺半，一直在努力的调整自己的生活状态。警醒自己万万不要进入少年时最不懂事的那种享受当下的不尊重时间。其中，最大的感悟是：习惯改变生活，自律修身。所以读到...

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于斯

2020-01-04 08:24:29

北京联合出版公司2019版

《掌控习惯》

又到了告别时间。这本儿书要送给我老婆的图书馆了。《掌控习惯》这本书看起来好像是讲习惯的。其实是讲命运的。因为每个人都是由无数的习惯组成的。小到你系鞋带儿的方式，大到发生冲突时，你第一反应是怼回去还是认怂，人的生命中存在着无数的习惯。先讲个故事吧。英国自...

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略显疲惫

2020-11-08 16:52:56

北京联合出版公司2019版

习惯是自我提高的复利（《掌控习惯》读书笔记）

一、关于习惯 1.1习惯是自我提高的复利人们很容易高估某个决定性时刻的重要性，也很容易低估每天进行微小改进的价值。我们常常说服自己，大规模的成功需要大规模的行动。无论是减肥、创业、写书、赢得冠军，还是实现任何其他目标，我们都会给自己施加压力，让自己努力做出一些...

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Habits Guide: How to Build Good Habits and Break Bad Ones

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The Habits Guide: How to Build Good Habits and Break Bad Ones

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Before we get into the guide, I want to recommend the most comprehensive guide on how to change your habits and get 1% better every day: My #1 New York Times bestselling book Atomic Habits.

Packed with evidence-based self-improvement strategies, Atomic Habits will teach you how to make the small changes that will transform your habits and deliver remarkable results.

Want to get Chapter 1 of Atomic Habits for free? Just enter your email address below.

Download Chapter 1 of Atomic Habits and get a proven framework for improving – every day.

Enter your email to get the free chapter.

Let’s get to the habits guide…

What Are Habits?

Let’s define habits. Habits are the small decisions you make and actions you perform every day. According to researchers at Duke University, habits account for about 40 percent of our behaviors on any given day.

Your life today is essentially the sum of your habits. How in shape or out of shape you are? A result of your habits. How happy or unhappy you are? A result of your habits. How successful or unsuccessful you are? A result of your habits.

What you repeatedly do (i.e. what you spend time thinking about and doing each day) ultimately forms the person you are, the things you believe, and the personality that you portray. Everything I write about – from procrastination and productivity to strength and nutrition – starts with better habits. When you learn to transform your habits, you can transform your life.

This page includes recommended resources on forming better habits and breaking bad ones in any area of life, but if you’d like to explore information on specific types of habits, check out these articles:

Healthy Eating: The Beginner’s Guide on How to Eat Healthy and Stick to ItProcrastination: A Scientific Guide on How to Stop ProcrastinatingFocus: The Ultimate Guide on How to Improve Focus and Concentration

Three Ways to Form Better Habits

How to Build a New Habit: This is Your Strategy Guide: Read this guide right now to learn 5 easy, powerful strategies for changing habits.How To Start New Habits That Actually Stick: This helpful framework can make it easier to stick to new habits so that you can improve your health, your work, and your life in general.Identity-Based Habits: How to Actually Stick to Your Goals This Year: Most of the time we set our goals in the wrong way. Read this article to learn how identity-based habits can help you achieve your goals more easily.

Three Ways to Break Bad Habits

How to Break a Bad Habit and Replace It With a Good One: Want to learn how to break a bad habit? Read this article to discover the science of breaking bad habits and practical suggestions for making it happen.How Vietnam War Veterans Broke Their Heroin Addictions: By simply removing yourself from an environment that triggers all of your old habits, you can make it easier to break bad habits and build new ones.How to Declutter Your Mind and Unleash Your Willpower by Using “Bright-Line” Rules: A bright-line rule refers to a clearly defined rule or standard. It is a rule with clear interpretation and very little wiggle room. It establishes a bright line for what the rule is saying and what it is not saying. Most of us could benefit from setting brighter lines in our personal and professional lives.

How to Make a Habit Stick

How to Stick to Your Goals When Life Gets Crazy: Having a bad day is just one of the tiny emergencies that prevents most people from sticking to their goals and habits. It doesn’t have to be that way, though.How to Stick With Good Habits Every Day by Using the “Paper Clip Strategy”: Why do some good habits stick while others fail? Read this article about a strategy you use to stick with good habits every day.

Best Habits Books

Atomic Habits by James ClearThe Power of Habit by Charles DuhiggDaily Rituals: How Artists Work by Mason CurreyHooked by Nir EyalThe Slight Edge by Jeff Olson

Want more great books on psychology and self-help? Browse my full list of the best psychology books and best self-help books.

All Habits Articles

This is a complete list of articles I have written on habits. Enjoy!30 One-Sentence Stories From People Who Have Built Better HabitsThe Ultimate Habit Tracker Guide: Why and How to Track Your HabitsThe Surprising Benefits of Journaling One Sentence Every DayHow to Make Your Future Habits EasyThe Habits Scorecard: Use This Simple Exercise to Discover Which Habits You Should ChangeThe 1 Percent Rule: Why a Few People Get Most of the RewardsThe Paradox of Behavior ChangeHow Innovative Ideas AriseHow to Create a Chain Reaction of Good HabitsThe Scientific Argument for Mastering One Thing at a TimeMotivation is Overvalued. Environment Often Matters More.How to Use Military Strategy to Build Better HabitsThe Chemistry of Building Better HabitsHow to Stop Lying to Ourselves: A Call for Self-AwarenessThe Proven, Reasonable and Totally Unsexy Secret to SuccessHow to Stop Procrastinating and Boost Your Willpower by Using “Temptation Bundling”How to Fall in Love With Boredom and Unlock Your Mental ToughnessHow to Optimize Your Daily DecisionsHow to Declutter Your Mind and Unleash Your Willpower by Using Bright-Line RulesHow to Stick With Good Habits Every Day by Using the “Paper Clip Strategy”Use This Simple Daily Habit to Add More Gratitude to Your LifeThe One Word That Drives Senseless and Irrational HabitsThe 5 Triggers That Make New Habits StickWhy Stores Place Candy by the Checkout Counter (And Why New Habits Fail)5 Common Mistakes That Cause New Habits to FailAvoid the Second MistakeMinimalism, Success, and the Curious Writing Habit of George R.R. Martin4 Reasonable Ways to Achieve Overnight Success3 Simple Ways to Make Exercise a HabitHow to Build Muscle: Strength Lessons from Milo of CrotonThis Simple Equation Reveals How Habits Shape Your Health, Happiness, and WealthHow Vietnam War Veterans Broke Their Heroin AddictionsHow to Build New Habits by Taking Advantage of Old OnesHow to Build a New Habit: This is Your Strategy GuideHow to Be Motivated Every Day: Lessons Learned from Twyla TharpMasters of Habit: The Wisdom and Writing of Maya AngelouHow to Change the Habits of 107,000 PeoplePlan For Failure: Being Consistent Is Not the Same as Being PerfectHow the World Around You Shapes Your Thoughts and ActionsMasters of Habit: The Deliberate Practice and Training of Jerry RiceHow to Change Your Beliefs and Stick to Your Goals for GoodI’m Using These 3 Simple Steps to Actually Stick with Good HabitsHow Long Does it Actually Take to Form a New Habit? (Backed by Science)Masters of Habit: Rituals, Lessons, and Quotes from Marcus AureliusRome Wasn’t Built in a Day, But They Were Laying Bricks Every HourHow to Stick With Good Habits Even When Your Willpower is GoneWhy Trying to Be Perfect Won’t Help You Achieve Your Goals (And What Will)Forget About Setting Goals. Focus on This Instead.Do the Painful Things First3 Simple Things You Can Do Right Now to Build Better HabitsHow Willpower Works: How to Avoid Bad DecisionsHow to Stick to Your Goals When Life Gets CrazyHow to Stay Focused When You Get Bored Working Toward Your GoalsWhat to Do When You Want to Build Better Habits But Can’t Get StartedThe Crime Your Brain Commits Against YouThe Daily Routines of 12 Famous WritersHow to Stop Procrastinating on Your Goals by Using the “Seinfeld Strategy”How to Improve Your Health and Productivity Without ThinkingYou Get 25,000 Mornings as an Adult: Here are 8 Ways to Not Waste ThemWhat is Your “Average Speed” in Your Life, Your Health, and Your Work?Achieve Your Goals: Research Reveals a Simple Trick That Doubles Your Chances for SuccessHow to Break a Bad Habit and Replace It With a Good OneGet Back on Track: 7 Strategies to Help You Bounce Back After Slipping UpHow to Say No, Resist Temptation, and Stick to Your Health GoalsHow to Get Motivated When You Don’t Feel Like ItHow to Achieve Your Goals EasilyHow To Start New Habits That Actually Stick5 Simple Ways to Be HappyHow to Stick to Little Healthy Habits (Like Flossing) Without ThinkingWhy is it So Hard to Stick to Good Habits?The Difference Between Professionals and AmateursIdentity-Based Habits: How to Actually Stick to Your Goals This YearKeystone Habits: The Simple Way to Improve All Aspects of Your LifeFeeling Fat? Use These 2 Easy Ways to Lose Weight

Best Articles on Topics Related to Habits

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30 Days to Better Habits: A simple step-by-step guide for forming habits that stick

Take the guesswork out of habit-building. 11 email lessons walk you through the first 30 days of a habit step-by-step, so you know exactly what to do.

Get the tools and strategies you need to take action. The course includes a 20-page PDF workbook (including templates and cheatsheets), plus new examples and applications that you can’t find in Atomic Habits.

Learn a framework that works for any habit. You can use this course to build any good habit – from getting fit, to saving for an early retirement, to daily meditation.

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Atomic Habits Summary by James Clear

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Atomic Habits Summary

Atomic Habits Summary in Three Sentences

Atomic Habits by James Clear is a comprehensive, practical guide on how to change your habits and get 1% better every day. Using a framework called the Four Laws of Behavior Change, Atomic Habits teaches readers a simple set of rules for creating good habits and breaking bad ones. Read the full summary to glean 3 key lessons from Atomic Habits, learn how to build a habit in 4 simple steps, and get a handy reference guide for the strategies recommended throughout the book.

Atomic Habits is a #1 New York Times bestseller and the highest-rated habits book on Amazon (4.8 out of 5 stars with 100,000+ reviews). Get your copy here.

Atomic Habits Summary

3 Key Lessons from Atomic Habits

This section of the Atomic Habits summary presents key points from three of the core themes of the book.

Lesson 1: Small habits make a big difference

It is so easy to overestimate the importance of one defining moment and underestimate the value of making small improvements on a daily basis.

Meanwhile, improving by 1 percent isn’t particularly notable— sometimes it isn’t even noticeable—but it can be far more meaningful, especially in the long run. The difference a tiny improvement can make over time is astounding. Here’s how the math works out: if you can get 1 percent better each day for one year, you’ll end up thirty-seven times better by the time you’re done. Conversely, if you get 1 percent worse each day for one year, you’ll decline nearly down to zero. What starts as a small win or a minor setback accumulates into something much more.

It doesn’t matter how successful or unsuccessful you are right now. What matters is whether your habits are putting you on the path toward success.

Focus on getting 1 percent better every day.

Lesson 2: Forget about setting goals. Focus on your system instead.

Goals are about the results you want to achieve. Systems are about the processes that lead to those results.

If you’re having trouble changing your habits, the problem isn’t you. The problem is your system. Bad habits repeat themselves again and again not because you don’t want to change, but because you have the wrong system for change.

You do not rise to the level of your goals. You fall to the level of your systems.

Atomic Habits presents a proven system for building good habits and breaking bad ones.

Lesson 3: Build identity-based habits

The key to building lasting habits is focusing on creating a new identity first. Your current behaviors are simply a reflection of your current identity. What you do now is a mirror image of the type of person you believe that you are (either consciously or subconsciously).

To change your behavior for good, you need to start believing new things about yourself. You need to build identity-based habits.

Changing your beliefs isn’t nearly as hard as you might think. There are two steps.

Decide the type of person you want to be.Prove it to yourself with small wins.

Your identity emerges out of your habits. Every action is a vote for the type of person you wish to become.

How to build better habits in 4 simple steps

This section of the Atomic Habits summary presents key points from the actionable strategies in the book, organized around a framework called the Four Laws of Behavior Change.

The process of building a habit can be divided into four simple steps: cue, craving, response, and reward.

Breaking it down into these fundamental parts can help us understand what a habit is, how it works, and how to improve it.

The cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and, ultimately, becomes associated with the cue. Together, these four steps form a neurological feedback loop—cue, craving, response, reward; cue, craving, response, reward—that ultimately allows you to create automatic habits. This cycle is known as the habit loop.

We can transform these four steps into a practical framework that we can use to design good habits and eliminate bad ones.

The framework is called the Four Laws of Behavior Change, and it provides a simple set of rules for creating good habits and breaking bad ones.

How to create a good habit:

The 1st law (Cue): Make it obvious. The 2nd law (Craving): Make it attractive. The 3rd law (Response): Make it easy. The 4th law (Reward): Make it satisfying.

How to break a bad habit:

Inversion of the 1st law (Cue): Make it invisible. Inversion of the 2nd law (Craving): Make it unattractive. Inversion of the 3rd law (Response): Make it difficult. Inversion of the 4th law (Reward): Make it unsatisfying.

Atomic Habits summary cheat sheet

This useful Atomic Habits summary cheat sheet compresses many of the key ideas and insights from the book into a handy reference guide for how to build a good habit or break a bad one.

Popular Atomic Habits quotes

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity. This is one reason why meaningful change does not require radical change. Small habits can make a meaningful difference by providing evidence of a new identity. And if a change is meaningful, it is actually big. That’s the paradox of making small improvements.”

Atomic Habits, page 38

“All big things come from small beginnings. The seed of every habit is a single, tiny decision. But as that decision is repeated, a habit sprouts and grows stronger. Roots entrench themselves and branches grow. The task of breaking a bad habit is like uprooting a powerful oak within us. And the task of building a good habit is like cultivating a delicate flower one day at a time.”

– Atomic Habits, page 22

“The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game. True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refinement and continuous improvement. Ultimately, it is your commitment to the process that will determine your progress.”

– Atomic Habits, page 27

You can browse more popular Atomic Habits quotes here.

If you enjoyed this Atomic Habits summary, please consider buying the book.

Packed with self-improvement strategies, Atomic Habits will teach you how to make the small changes that will transform your habits and deliver remarkable results.

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掌控习惯 (豆瓣)

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掌控习惯

作者:

[美] 詹姆斯·克利尔

出版社:

北京联合出版公司

出品方:

联合天畅

副标题: 如何养成好习惯并戒除坏习惯

原作名: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

译者:

迩东晨

出版年: 2019-7

页数: 288

定价: 56.00元

装帧: 平装

ISBN: 9787559632265

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致力于深潜™

2019-08-10 00:06:03

1. 此时此刻，你是成就辉煌还是一事无成并不重要，重要的是你当前的习惯是否让你走上了通向成功的道路。（第8页）

2. 你并没有与生俱来的信念，每个信念都是通过后天习得并由经验磨砺出来的。（第25页）

3. 习惯是重复了足够多的次数后而变得自动化的行为。（第32页）

4. 习惯本身并不是你想要的，你想要的是习惯带来的结果。（第127页）

5. 你要在当下为良好习惯付出代价，在将来为坏习惯付出...

1. 此时此刻，你是成就辉煌还是一事无成并不重要，重要的是你当前的习惯是否让你走上了通向成功的道路。（第8页）

2. 你并没有与生俱来的信念，每个信念都是通过后天习得并由经验磨砺出来的。（第25页）

3. 习惯是重复了足够多的次数后而变得自动化的行为。（第32页）

4. 习惯本身并不是你想要的，你想要的是习惯带来的结果。（第127页）

5. 你要在当下为良好习惯付出代价，在将来为坏习惯付出代价。（第158页）

(展开)

有用

乌鸦乌鸦

2020-04-10 08:15:51

如果你从没看过任何关于“习惯”的书（精确说法：2010年以后以行为心理学为基础，以积少成多改变人生为目的的励志指导类畅销书），这就是那一本。可惜出版于2018年，已经没几个人没看过其他习惯养成指导书了。相关app都车载斗量，这本书里已经没新鲜东西了。

有用

小米虫

2019-10-26 16:55:22

很多的知识其实都是知道的，所以第一遍读下来也不觉得很惊艳。

第一定律里边说的是，其实你改变的不是你的行为，而是你对自己的一个认定，也就是你的身份。转而言之，更像是一个人内心的价值观，或者行为准则。比较打动我的是第12页的那个潜能蓄积期:当你的努力和时间达到一定的量的时候，你才能看到预想的情形，在那个之前都只有加速度，没有速度，但是是需要耐心去等待的。

第二定律说的是在习惯的形成过程中，外部环境...

很多的知识其实都是知道的，所以第一遍读下来也不觉得很惊艳。

第二定律说的是在习惯的形成过程中，外部环境非常重要，你要创造利于你形成习惯的环境，避开那些不利的就环境。

第三定律说的是:慢步前行，但绝不后退，即使利用两分钟来形成好习惯也值得坚持。就习惯培养而言，不在于时间长短，起决定性作用的是频率。

第四定律说的是:让你的习惯给你带来愉悦的情绪，这样才能天天保持。

(展开)

749

有用

媛熙

2019-07-22 21:00:29

糟糕的坚持好过放弃

有用

找不到你

2020-05-27 15:44:45

看目录知内容系列：简单说，像训狗那样训自己，“提示-渴求-反应-奖赏”，杂技团似的掌控习惯。

有用

晴天枣树林

2024-03-08 16:13:47

内蒙古

醍醐灌顶，如茫茫沧海的一叶扁舟，虽然上船了，但能不能抵岸，还要看自己的修行

有用

倾尘

2024-03-08 13:35:36

北京

读的纪念版。工具书，常来鞭策自己。

有用

DustAndRust

2024-03-08 13:24:16

浙江

典型的美式畅销书，道理我都懂，但……

有用

黑娃

2024-03-08 11:51:34

上海

养伤期间读的，内容不多，非常通俗，有一些不错的思路，关于人的行为方面的科学知识。

有用

chenchenchen

2024-03-07 15:57:35

湖南

对我来说启发还挺大的，这是最近很长一段时间能看下去的成功学书籍了

> 更多短评 5220 条

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北北

2020-02-18 19:22:09

由内而外的改变比克制更有效-兼家庭教养的联想

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兜兜山大王

2019-10-11 21:16:30

《掌控习惯》的书评

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Jenn

2019-01-27 02:04:43

Avery2018版

关于习惯的方法论-读这一本就够了

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155

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楠悦读

2019-12-31 20:36:32

习惯改变一切

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川啦啦不拉

2019-01-06 18:32:22

Avery2018版

观点清晰，具有说服力，可执行性强

这篇书评可能有关键情节透露

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4回应

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夏冰雹

2022-07-02 12:27:07

Avery2018版

厚积薄发的好习惯，不是靠“自律”伪命题而实现的

(展开)

5回应

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pluskid

2020-01-29 13:52:06

Avery2018版

养成习惯的四个步骤

(展开)

8回应

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姜小白

2023-02-08 21:21:16

用习惯塑造你自己

(展开)

0回应

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于斯

2020-01-04 08:24:29

《掌控习惯》

(展开)

1回应

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略显疲惫

2020-11-08 16:52:56

习惯是自我提高的复利（《掌控习惯》读书笔记）

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求推荐如此实用的书籍

来自shawn 星皓

23 回应

2024-02-13 23:15:12

做了个最简单的导图

来自在读

5 回应

2022-06-24 21:41:24

这本与杜希格的《习惯的力量》有什么区别？

来自我

2021-05-19 07:23:03

《掌控习惯》心是福田，命运自生

来自于斯

1 回应

2021-05-04 17:04:12

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00Days:00Hours:00Minutes:00SecondsGet the world's most comprehensive app for building good habits and breaking bad ones. Atoms is based on insights from the worldwide #1 best-selling book Atomic Habits by James Clear, and it's here.Now available worldwide! ‍

Book Summary: Atomic Habits by James Clear | Sam Thomas Davies

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The Book in Three Sentences

An atomic habit is a regular practice or routine that is not only small and easy to do but is also the source of incredible power; a component of the system of compound growth.Bad habits repeat themselves again and again not because you don’t want to change, but because you have the wrong system for change.Changes that seem small and unimportant at first will compound into remarkable results if you’re willing to stick with them for years.

The Five Big Ideas

Habits are the compound interest of self-improvement. If you want better results, then forget about setting goals. Focus on your system instead. 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. The Four Laws of Behavior Change are a simple set of rules we can use to build better habits. They are (1) make it obvious, (2) make it attractive, (3) make it easy, and (4) make it satisfying.Environment is the invisible hand that shapes human behavior.

Want a Free Copy of My Summary?

Enter your email below, and I’ll send you a free PDF summary of Atomic Habits. (Includes exercises not found in the post.)

Atomic Habits Summary

Chapter 1: The Surprising Power of Tiny Habits

“Success is the product of daily habits—not once-in-a-lifetime transformations.”

“You should be far more concerned with your current trajectory than with your current results.”

“Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. Your clutter is a lagging measure of your cleaning habits. You get what you repeat.”

“Time magnifies the margin between success and failure. It will multiply whatever you feed it. Good habits make time your ally. Bad habits make time your enemy.”

“Goals are about the results you want to achieve. Systems are about the processes that lead to those results.”

“If you want to predict where you’ll end up in life, all you have to do is follow the curve of tiny gains or tiny losses, and see how your daily choices will compound ten or twenty years down the line.”

“Breakthrough moments are often the result of many previous actions, which build up the potential required to unleash a major change.”

If you find yourself struggling to build a good habit or break a bad one, it is not because you have lost your ability to improve. It is often because you have not yet crossed what James calls, the “Plateau of Latent Potential.”

“When you finally break through the Plateau of Latent Potential, people will call it an overnight success.”

“Ultimately, it is your commitment to the process that will determine your progress.”

“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.”

Chapter 2: How Your Habits Shape Your Identity (and Vice Versa)

“Changing our habits is challenging for two reasons: (1) we try to change the wrong thing and (2) we try to change our habits in the wrong way.”

“There are three layers of behavior change: a change in your outcomes, a change in your processes, or a change in your identity.”

“Outcomes are about what you get. Processes are about what you do. Identity is about what you believe.”

“With outcome-based habits, the focus is on what you want to achieve. With identity-based habits, the focus is on who you wish to become.”

“The ultimate form of intrinsic motivation is when a habit becomes part of your identity.”

“It is a simple two-step process: Decide the type of person you want to be. Prove it to yourself with small wins.”

“Ask yourself, “Who is the type of person that could get the outcome I want?”

“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.”

Chapter 3: How to Build Better Habits in 4 Simple Steps

Whenever you want to change your behavior, ask yourself:

How can I make it obvious? How can I make it attractive? How can I make it easy? How can I make it satisfying?

“A habit is a behavior that has been repeated enough times to become automatic.”

“The ultimate purpose of habits is to solve the problems of life with as little energy and effort as possible.”

“Any habit can be broken down into a feedback loop that involves four steps: cue, craving, response, and reward.”

“The Four Laws of Behavior Change are a simple set of rules we can use to build better habits. They are (1) make it obvious, (2) make it attractive, (3) make it easy, and (4) make it satisfying.”

Chapter 4: The Man Who Didn’t Look Right

“If you’re having trouble determining how to rate a particular habit, ask yourself: ‘Does this behavior help me become the type of person I wish to be? Does this habit cast a vote for or against my desired identity?’”

“With enough practice, your brain will pick up on the cues that predict certain outcomes without consciously thinking about it.”

“Once our habits become automatic, we stop paying attention to what we are doing.”

“The process of behavior change always starts with awareness. You need to be aware of your habits before you can change them.”

“Pointing-and-Calling raises your level of awareness from a nonconscious habit to a more conscious level by verbalizing your actions.”

“The Habits Scorecard is a simple exercise you can use to become more aware of your behavior.”

Chapter 5: The Best Way to Start a New Habit

“The 1st Law of Behavior Change is make it obvious.”

“Many people think they lack motivation when what they really lack is clarity.”

“The Diderot Effect states that obtaining a new possession often creates a spiral of consumption that leads to additional purchases.”

“One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking.”

“The habit stacking formula is: ‘After [CURRENT HABIT], I will [NEW HABIT].’”

“The two most common cues are time and location.”

“Creating an implementation intention is a strategy you can use to pair a new habit with a specific time and location.”

“The implementation intention formula is: I will [BEHAVIOR] at [TIME] in [LOCATION].”

“Habit stacking is a strategy you can use to pair a new habit with a current habit.”

“The habit stacking formula is: After [CURRENT HABIT], I will [NEW HABIT].”

Chapter 6: Motivation is Overrated; Environment Often Matters More

“Environment is the invisible hand that shapes human behavior.”

“Small changes in context can lead to large changes in behavior over time.”

“Every habit is initiated by a cue. We are more likely to notice cues that stand out.”

“Make the cues of good habits obvious in your environment.”

“Gradually, your habits become associated not with a single trigger but with the entire context surrounding the behavior. The context becomes the cue.”

“It is easier to build new habits in a new environment because you are not fighting against old cues.”

Chapter 7: 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.”

Chapter 8: How to Make a Habit Irresistible

“The 2nd Law of Behavior Change is make it attractive.”

“The more attractive an opportunity is, the more likely it is to become habit-forming.”

“Habits are a dopamine-driven feedback loop. When dopamine rises, so does our motivation to act.”

“It is the anticipation of a reward—not the fulfillment of it—that gets us to take action. The greater the anticipation, the greater the dopamine spike.”

“Temptation bundling is one way to make your habits more attractive. The strategy is to pair an action you want to do with an action you need to do.”

Chapter 9: 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.”

“The normal behavior of the tribe often overpowers the desired behavior of the individual. Most days, we’d rather be wrong with the crowd than be right by ourselves.”

“If a behavior can get us approval, respect, and praise, we find it attractive.”

Chapter 10: How to Find and Fix The Cause of Your Bad Habits

“The inversion of the 2nd Law of Behavior Change is make it unattractive.”

“Every behavior has a surface level craving and a deeper underlying motive.”

“Your habits are modern-day solutions to ancient desires.”

“The cause of your habits is actually the prediction that precedes them. The prediction leads to a feeling.”

“Highlight the benefits of avoiding a bad habit to make it seem unattractive.”

“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.”

Chapter 11: 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.”

Chapter 12: 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.”

Chapter 13: How to Stop Procrastinating by Using the Two-Minute Rule

Every day, there are a handful of moments that deliver an outsized impact. James refers to these little choices as “decisive moments.”

“Decisive moments set the options available to your future self.”

“A habit must be established before it can be improved.”

“Habits can be completed in a few seconds but continue to impact your behavior for minutes or hours afterward.”

“Many habits occur at decisive moments—choices that are like a fork in the road—and either send you in the direction of a productive day or an unproductive one.”

“The Two-Minute Rule states, ‘When you start a new habit, it should take less than two minutes to do.’”

“The more you ritualize the beginning of a process, the more likely it becomes that you can slip into the state of deep focus that is required to do great things.”

“Standardize before you optimize. You can’t improve a habit that doesn’t exist.”

Chapter 14: How to Make Good Habits Inevitable and Bad Habits Impossible

“The inversion of the 3rd Law of Behavior Change is make it difficult.”

“A commitment device is a choice you make in the present that locks in better behavior in the future.”

“The ultimate way to lock in future behavior is to automate your habits.”

“Onetime choices—like buying a better mattress or enrolling in an automatic savings plan—are single actions that automate your future habits and deliver increasing returns over time.”

“Using technology to automate your habits is the most reliable and effective way to guarantee the right behavior.”

Chapter 15: The Cardinal Rule of Behavior Change

“The 4th Law of Behavior Change is make it satisfying.”

“We are more likely to repeat a behavior when the experience is satisfying.”

“The human brain evolved to prioritize immediate rewards over delayed rewards.”

“The Cardinal Rule of Behavior Change: What is immediately rewarded is repeated. What is immediately punished is avoided.”

“To get a habit to stick you need to feel immediately successful—even if it’s in a small way.”

“The first three laws of behavior change—make it obvious, make it attractive, and make it easy—increase the odds that a behavior will be performed this time. The fourth law of behavior change—make it satisfying—increases the odds that a behavior will be repeated next time.”

Chapter 16: How to Stick with Good Habits Every Day

“Named after the economist Charles Goodhart, Goodhart’s Law states, ‘When a measure becomes a target, it ceases to be a good measure.’”

“One of the most satisfying feelings is the feeling of making progress.”

“A habit tracker is a simple way to measure whether you did a habit—like marking an X on a calendar.”

“Habit trackers and other visual forms of measurement can make your habits satisfying by providing clear evidence of your progress.”

“Don’t break the chain. Try to keep your habit streak alive.”

“Never miss twice. If you miss one day, try to get back on track as quickly as possible.”

“Just because you can measure something doesn’t mean it’s the most important thing.”

Chapter 17: How an Accountability Partner Changes Everything

“The inversion of the 4th Law of Behavior Change is make it unsatisfying.”

“We are less likely to repeat a bad habit if it is painful or unsatisfying.”

“An accountability partner can create an immediate cost to inaction. We care deeply about what others think of us, and we do not want others to have a lesser opinion of us.”

“A habit contract can be used to add a social cost to any behavior. It makes the costs of violating your promises public and painful.”

“Knowing that someone else is watching you can be a powerful motivator.”

Chapter 18: The Truth About Talent (When Genes Matter and When They Don’t)

“The secret to maximizing your odds of success is to choose the right field of competition.”

“Pick the right habit and progress is easy. Pick the wrong habit and life is a struggle.”

“Genes cannot be easily changed, which means they provide a powerful advantage in favorable circumstances and a serious disadvantage in unfavorable circumstances.”

“Habits are easier when they align with your natural abilities. Choose the habits that best suit you.”

“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.”

Chapter 19: 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.”

Chapter 20: The Downside of Creating Good Habits

“The upside of habits is that we can do things without thinking. The downside is that we stop paying attention to little errors.”

“Habits + Deliberate Practice = Mastery”

“Reflection and review is a process that allows you to remain conscious of your performance over time.”

“The tighter we cling to an identity, the harder it becomes to grow beyond it.”

Want a Free Copy of My Summary?

Enter your email below, and I’ll send you a free PDF summary of Atomic Habits. (Includes exercises not found in the post.)

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Atomic Habits : the life-changing million-copy #1 bestseller Paperback – 1 January 2018

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THE PHENOMENAL INTERNATIONAL BESTSELLER: OVER 1O MILLION COPIES SOLD WORLDWIDETransform your life with tiny changes in behaviour, starting now.People think that when you want to change your life, you need to think big. But world-renowned habits expert James Clear has discovered another way. He knows that real change comes from the compound effect of hundreds of small decisions: doing two push-ups a day, waking up five minutes early, or holding a single short phone call.He calls them atomic habits.In this ground-breaking book, Clears reveals exactly how these minuscule changes can grow into such life-altering outcomes. He uncovers a handful of simple life hacks (the forgotten art of Habit Stacking, the unexpected power of the Two Minute Rule, or the trick to entering the Goldilocks Zone), and delves into cutting-edge psychology and neuroscience to explain why they matter. Along the way, he tells inspiring stories of Olympic gold medalists, leading CEOs, and distinguished scientists who have used the science of tiny habits to stay productive, motivated, and happy.These small changes will have a revolutionary effect on your career, your relationships, and your life.________________________________A NEW YORK TIMES AND SUNDAY TIMES BESTSELLER'A supremely practical and useful book.' Mark Manson, author of The Subtle Art of Not Giving A F*ck'James Clear has spent years honing the art and studying the science of habits. This engaging, hands-on book is the guide you need to break bad routines and make good ones.' Adam Grant, author of Originals'Atomic Habits is a step-by-step manual for changing routines.' Books of the Month, Financial Times'A special book that will change how you approach your day and live your life.' Ryan Holiday, author of The Obstacle is the Way Read more

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Previous page ISBN-10 1847941834 ISBN-13 978-1847941831 Publisher Random House Business Publication date 1 January 2018 Language English Dimensions 22.9 x 15.2 x 1.93 cm Print length 320 pages See all details Next page

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Popular Highlights in this bookWhat are popular highlights?Previous pageGoals are about the results you want to achieve. Systems are about the processes that lead to those results.Highlighted by 49,746 Kindle readersSuccess is the product of daily habits—not once-in-a-lifetime transformations.Highlighted by 46,597 Kindle readersYou should be far more concerned with your current trajectory than with your current results.Highlighted by 38,793 Kindle readersYou do not rise to the level of your goals. You fall to the level of your systems.Highlighted by 35,506 Kindle readersNext page

From the Publisher

Product description Review A supremely practical and useful book. James Clear distils the most fundamental information about habit formation, so you can accomplish more by focusing on less. -- Mark Manson, author of The Subtle Art of Not Giving a F*ckIt's an absolutely fabulous book and it doesn't surprise me that it's sold so many copies . . . Very useful, very practical, super well-researched. -- Dr Rangan ChatterjeeAtomic Habits is a step-by-step manual for changing routines . . . Inspiring real-life stories. ― Financial TimesJames Clear has spent years honing the art and studying the science of habits. This engaging, hands-on book is the guide you need to break bad routines and make good ones.A special book that will change how you approach your day and live your life.Excellent . . . I�m almost done with my PhD in organisational psychology and James did a brilliant job describing much of the science in psychology and neuroscience. ― Inc.I�d attribute about 60 per cent of my good habits to [James Clear�s] blog and this book is rapidly filling in the other 40 per cent.Zeroes in on the science behind building good habits and breaking bad ones . . . enlightening. ― Business InsiderAtomic Habits [is] a new book by James Clear that I�m relying on to develop realistic goals. ― Financial TimesIn Atomic Habits, author and self-improvement guru James Clear outlines a practical framework for improving just about every aspect of your life through the power of habit. ― Globe and MailJames Clear argues that the key [to changing your behaviour] is in making tiny changes that, over time, compound into large transformations. This book shows you how. ― Fast CompanyWant to improve your fitness this year? Start with small ambitions � the results will be better . . . It�s a theory that has caught the imagination of James Clear, the author of a new book called Atomic Habits. ― The TimesIlluminating . . . The attractive message . . . is that life doesn�t have to be a chore or a bore . . . The first move toward order might be a step as small as putting on your exercise clothes. ― Wall Street JournalYou may have heard the key to habit formation is starting small. But you�ve likely never considered starting as small as James Clear suggests in his new book Atomic Habits. ― New York TimesFull of practical insights and tips, this will inspire you to make that tiny change today. ― SunIf you are someone looking to gain some knowledge about creativity, happiness, health, productivity, picking this book is the right choice. [Clear�s] book is the proper blueprint that tells how to form some good habits, let go of your bad ones and what little changes one needs to bring to become better. And in case you thought it is all talk, let us tell you the book is packed with evidence-based strategies. Clear�s book actually has the potential to change a lot of things. ― EntrepreneurWhen talking about habits we can�t enter the habit debate without James Clear . . . It was satisfying to read this book as it felt like I was getting validation from this guy . . . Powerful sh*t. -- The James Smith PodcastA no-nonsense, pragmatic guide that draws on proven frameworks from biology, psychology and neuroscience to determine how to build long-lasting good habits and decisively break bad ones . . . Clear imparts a vast supply of practical advice that enables readers to take concrete steps towards achieving their goals. ― Oxford StudentSimple and practical ideas . . . written in easy-to-follow steps with plenty of examples and facts. ― Business and Management Magazine About the Author James Clear is an expert on habits and decision making. He made his name as the author of one of the fastest-growing email newsletters in history, which grew from zero to 100,000 subscribers in under two years. Today, his newsletter has over 400,000 subscribers, and his articles at jamesclear.com receive 10 million hits each year. His work frequently appears in publications including the New York Times, Forbes and Business Insider.

Product details

Publisher

‏

‎

Random House Business (1 January 2018) Language

‏

‎

English Paperback

‏

‎

320 pages ISBN-10

‏

‎

1847941834 ISBN-13

‏

‎

978-1847941831 Reading age

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‎

Customer suggested age: 16 years and up Item Weight

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310 g Dimensions

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22.9 x 15.2 x 1.93 cm Country of Origin

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United Kingdom Net Quantity

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1.00 count

Best Sellers Rank: #3 in Books (See Top 100 in Books) #1 in Self-Help for Happiness #1 in Healthy Living & Wellness #2 in Self-Help for Success Customer Reviews:

4.6 4.6 out of 5 stars

90,968 ratings

About the authorFollow authors to get new release updates, plus improved recommendations.James ClearBrief content visible, double tap to read full content.Full content visible, double tap to read brief content.James Clear is a writer and speaker focused on habits, decision making, and continuous improvement. He is the author of the #1 New York Times bestseller, Atomic Habits. The book has sold over 5 million copies worldwide and has been translated into more than 50 languages. Clear is a regular speaker at Fortune 500 companies and his work has been featured in places like Time magazine, the New York Times, the Wall Street Journal and on CBS This Morning. His popular "3-2-1" email newsletter is sent out each week to more than 1 million subscribers. Read moreRead less

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Customer reviews4.6 out of 5 stars4.6 out of 590,968 global ratings5 star75%4 star18%3 star4%2 star1%1 star2%How are ratings calculated?To calculate the overall star rating and percentage breakdown by star, we don’t use a simple average. Instead, our system considers things like how recent a review is and if the reviewer bought the item on Amazon. It also analyses reviews to verify trustworthiness.

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Reviews with imagesSee all photosPrevious pageNext pageAll photos Amazon Customer5 StarsI got book before delivery date thanks AmazonI just received this book material of book paper is little bit thin but font size and cover page is good I have not started yet once I read I will try to post feed back overall book content is nyc.MoreHideThank you for your feedbackCloseSorry, there was an errorCloseSorry we couldn't load the reviewTry again

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There was a problem filtering reviews right now. Please try again later.Amazon Customer5.0 out of 5 stars

Life changing experience

Reviewed in India on 2 March 2024Verified Purchase

This book is phenomenal….its a must read for every individual. I am cursing myself as to why I didn’t read this earlier. My life would have been lot different.Have already implemented multiple things post reading this book and the way it has changed by day to day habits and working is something unprecedented.I am more organised, disciplined, fit and full of energy….James Clear - hats off to you man….

2 people found this helpful

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Shriya K5.0 out of 5 stars

A must read!

Reviewed in India on 21 February 2024Verified Purchase

After reading the book completely, I finally get the hype surrounding it. It is definitely your best bet if you want to break and make habits. As someone who has struggled with severe procrastination, this book has come as a blessing to me because now I finally understand the root cause of my procrastination, how my brain is wired and what I can do to change that so that the odds are in my favour.I would 10/10 recommend this.

2 people found this helpful

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Anil4.0 out of 5 stars

Must read for almost anyone

Reviewed in India on 14 January 2024Verified Purchase

The author shares valuable information. After reading Atomic Habits, I started doing things which were on my wish list for a long time. Feel like it's worth reading more than once. This book can be recommended to almost anyone interested in reading.

5 people found this helpful

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shaikh5.0 out of 5 stars

I got book before delivery date thanks Amazon

Reviewed in India on 26 February 2024Verified Purchase

I just received this book material of book paper is little bit thin but font size and cover page is good I have not started yet once I read I will try to post feed back overall book content is nyc.

shaikh

5.0 out of 5 stars

I got book before delivery date thanks Amazon

Reviewed in India on 26 February 2024

I just received this book material of book paper is little bit thin but font size and cover page is good I have not started yet once I read I will try to post feed back overall book content is nyc.

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GURU5.0 out of 5 stars

Great feeling after getting a new book... Feeling as if it was a new born baby.

Reviewed in India on 8 March 2024Verified Purchase

Good Condition.I have to read to day on Mahasivaratri Day.March 08th 2024.I bought it for ₹463. Only.

GURU

5.0 out of 5 stars

Great feeling after getting a new book... Feeling as if it was a new born baby.

Reviewed in India on 8 March 2024

Good Condition.I have to read to day on Mahasivaratri Day.March 08th 2024.I bought it for ₹463. Only.

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Neev5.0 out of 5 stars

Must read(simple language), practical, life changing

Reviewed in India on 25 February 2024Verified Purchase

I read this in January 2024 and it was a great decision I was struggling with bad habits and didn't know how to actually improve.The steps in this book are very effective if you apply them.Enjoyed reading this alot and would recommend to everyone on their way to self improvement.

Neev

5.0 out of 5 stars

Must read(simple language), practical, life changing

Reviewed in India on 25 February 2024

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Aman5.0 out of 5 stars

Great book!

Reviewed in India on 6 March 2024Verified Purchase

I found it easy to read but yet very effective and full of helpful informations.

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Krishna J5.0 out of 5 stars

Excellent book

Reviewed in India on 6 March 2024Verified Purchase

Excellent read. Can change life for good.

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Tommaso Feller5.0 out of 5 stars

Ottimo

Reviewed in Italy on 26 February 2024Verified Purchase

Libro molto utile e pratico su come le piccole abitudini possono portare a grandi cambiamenti. Utilissimo per chi vuole disfarsi di brutte abitudini o per chi vuole costruirne di nuove e prendere in mano la propria vita. Consigliatissimo e di facile lettura.

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Translate review to Englishamara5.0 out of 5 stars

Best book ever...would highly recommend

Reviewed in the United Kingdom on 25 February 2024Verified Purchase

I set myself a goal to read 4 books this year my goal was to finish it at the end of March but I have completed it before the end of February. This book drops all kinds of gems and helpful tips to really help you to change your habits but you have to be willing to do the work. The most important thing I took from this book was make minor changes and they will become routine you will remain consistent which will have more of an impact on the future you.

3 people found this helpful

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Hilde5.0 out of 5 stars

Really great book

Reviewed in the Netherlands on 18 February 2024Verified Purchase

Recommended

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Nicole Westh5.0 out of 5 stars

Very good book

Reviewed in Sweden on 15 February 2024Verified Purchase

The media could not be loaded.

Impressed with the quality of the book. I loved the quality of its cover and pages, lots of detail and good printing.

Nicole Westh

5.0 out of 5 stars

Very good book

Reviewed in Sweden on 15 February 2024

Impressed with the quality of the book. I loved the quality of its cover and pages, lots of detail and good printing.

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Karin Meyssen5.0 out of 5 stars

100% as expected

Reviewed in Belgium on 7 February 2024Verified Purchase

100% as expected

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