Self-improvement Nerd's Key Ideas from Atomic Habits
by James Clear

Imagine you are flying from Los Angeles to New York City. If a pilot leaving from LAX adjusts the heading just 3.5 degrees south, you will land in Washington, D.C. instead of New York.

With this, the tiny change in direction, when compounded over time, leads to a completely different destination.

The same principle applies to our habits. Small changes in our daily actions can lead us to very different outcomes in life.

Key Idea: Small habits can lead to big results over time.

Example: If you want to read more, start by reading just one page a day. Gradually, you’ll find yourself reading more without it feeling like a huge task.

Key Idea: Make it easy to remember to do your new habit.

Example: If you want to drink more water, keep a water bottle on your desk or carry it with you everywhere.

Key Idea: Link your new habit to something you enjoy.

Example: If you want to start exercising, listen to your favorite music or podcast only when you work out. This makes the habit more enjoyable.

Key Idea: Reduce the friction to perform the habit.

Example: If you want to eat healthier, prep your meals and snacks ahead of time. When you’re hungry, healthy options are ready to grab.

Key Idea: Reward yourself to reinforce the habit.

Example: If you complete your study session, reward yourself with a small treat or a break to do something you love.

Key Idea: Attach a new habit to an existing one.

Example: If you want to start meditating, do it right after brushing your teeth in the morning. Brushing your teeth is a habit you already have, so it’s easier to add the new habit right after it.

1. Start Small

2. Track Your Progress

3. Stay Consistent

4. Focus on Identity

5. Reflect and Adjust

Begin with tiny habits.

Instead of aiming to study for two hours straight, start with 10 minutes. Gradually increase the time as the habit becomes a natural part of your routine.

Keep a habit tracker.

Mark off each day you complete your habit to get motivated and help you stay on track.

Consistency is more important than perfection.

If you miss a day, don’t worry, just get back to it the next day. The goal is to build long-term habits, not to be perfect every single day. Instead of counting your streak, count how many times you did it in a week. 

Think about the kind of person you want to become.

Instead of saying, "I want to run," say, "I am a runner." This shift in mindset helps you embody the habit.

Regularly reflect on your progress.

What’s working? What’s not? Adjust your approach as needed. Maybe your habit needs to be even smaller or tied to a different trigger.

I hope you've learned how small, consistent changes can lead to massive improvements over time. By making habits obvious, attractive, easy, and satisfying, we can set ourselves up for success.

Stop making huge changes overnight, it's gonna tire you out, make small actions daily.

If you want to see the results, start applying them today and reflect after a month. Whether it's reading more, exercising, or studying, small steps can lead to big changes. Over time, you'll see the impact of your new habits and see the difference in where you could've been if you never did what the pilot did.