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Atomic Habits teaches the fundamental techniques of building habits and becoming a better person every day

Atomic Habits

Atomic Habits

by James Clear


2.55K reads

1% better every day

Instead of trying to improve everything in your life in one day, try becoming 1% better every day. 1% better every single day results in 37x improvement over a year.

Your character and personality is formed by every single action you take during the day. To improve your habits means that you in fact improve your character.

Your entire identity is the result of all your habits together.

The Habit Loop

Every habit consists of four parts:

  1. The cue (what triggers your desire to do something)
  2. The craving (the desire for an action)
  3. The response (the action)
  4. The reward (the satisfaction you get from...

The four laws of building a habit

To successfully build a good habit you need to use the four laws of habit building:

  1. Make it obvious (Don't give your head time to reconsider. Make it obvious for yourself that the action is the right thing to do)
  2. Make it attractive

Habit Scoreboard

Not sure what habits to change? Use a Habit Scoreboard.

Simply note down every action you take during the day. At the end of the day look through all your habits and assess whether you want to keep them in your life or of you want to do something else instead.

The four laws of breaking a habit

According to the four laws of habit building you can do the exact opposite to break a bad habit. This results in the four laws of breaking a habit:

  1. Make it invisible
  2. Make it unattractive
  3. Make it difficult
  4. Make i...


An implication-intention is a phrase that determines exactly what you want to do.F or example:

"I am going brush my teeth in the bathroom after taking a shower."

This helps you to make it clear to yourself what exactly you want to do.

Habit Stacking

Habit stacking means that you take a habit you already have (like eating breakfast) and stack another habit on top of it. This may look like:

"I am going to read one chapter of my new book after eating breakfast"

Two Minute Rule

If something seems hard and unappealing to do, try setting a timer for two minutes and just do it for two minutes.

If you still don't want to do it after two minutes, stop. If you want to continue, go on!

That helps to to get started with your tasks and also to make a habit out of it....

Never Miss Twice

Sometimes you simply can not do yout habit. Maybe you're sick or just not have time on that day. If so, never miss twice.


If a behavior is appreciated by the prople around us, it feels better and much easier to adopt.

Use an Accountability Partner

We don't want other people to think that we failed. This technique works very well if you have friends who can check your progress.

Tell a friend that you want to build a habit. That friend then asks you

Goldlock's Rule

Goldlock's Rule says that a habit should not be too easy, because otherwise you get bored, and not too hard, because then you get frustrated.

The trick is to hit the middle. This center is called Goldlock's Zone.

Don't fall into the Valley of Disappointment

Your progress is not linear. But people often expect it to be. If you expect progress that comes instantly, you will be disappointed.

But if you manage to stay motivated and get 1% better every day, you will be much better someday than you had expected before. Keep going!

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