Atomic Habits - Deepstash
Atomic Habits

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

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JAMES CLEAR

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

JAMES CLEAR

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INTRODUCTION

INTRODUCTION

Hey everyone! Today, we're going to talk about "Atomic Habits" by James Clear.

This book to me, is simply about how small changes can lead to big results. How aware are you that you could make tiny adjustments in your daily routine that would help you become healthier, more productive, or better at a skill without you even realizing you've come very far? Sounds great, right?

Let's get straight into the key ideas from "Atomic Habits" and see how we can apply them to create significant, optimal changes in our lives.

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BEFORE EVERYTHING

BEFORE EVERYTHING

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.

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1. The Power of Tiny Changes

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.

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2. Make Habits Obvious

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.

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3. Make Habits Attractive

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.

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4. Make Habits Easy

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.

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5. Make Habits Satisfying

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.

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6. Habit Stacking

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.

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POWERFUL TIPS

POWERFUL TIPS

1. Start Small

2. Track Your Progress

3. Stay Consistent

4. Focus on Identity

5. Reflect and Adjust

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1. Start Small

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.

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2. Track Your Progress

Keep a habit tracker.

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

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3. Stay Consistent

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. 

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4. Focus on Identity

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.

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5. Reflect and Adjust

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.

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CONCLUSION

CONCLUSION

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.

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CURATOR'S NOTE

Think about your daily routine. Maybe you want to be better at studying, get fitter, or spend more time on hobbies. Sometimes, making these changes can feel overwhelming, like you need to overhaul your entire life. But what if you only needed to make tiny changes to see big results over time? That’s the idea behind "Atomic Habits." Small habits, repeated consistently, can lead to significant transformations.

Curious about different takes? Check out our Atomic Habits Summary book page to explore multiple unique summaries written by Deepstash users.

Different Perspectives Curated by Others from Atomic Habits

Curious about different takes? Check out our book page to explore multiple unique summaries written by Deepstash curators:

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