Sahil Aujla's Key Ideas from Atomic Habits
by James Clear

Focus on who you want to become. Instead of saying, “I want to exercise,” say, “I’m a fit person.” It shapes your actions.

Habits follow a cycle: cue → craving → response → reward. For example, feeling hungry (cue) makes you crave food, leading to eating (response), which satisfies you (reward).

Put reminders in your environment. If you want to drink more water, leave a water bottle on your desk where you can see it.

Pair something you enjoy with your habit. Like listening to your favorite podcast while jogging.

Simplify your actions. If you want to write, start by opening your notebook instead of thinking about writing an entire page.

Reward yourself after completing a habit. You could have a treat after finishing your workout, like a smoothie.

Design your environment to support your habits. For instance, keep healthy snacks visible and junk food hidden.

Start small. Scale habits down to just two minutes. Instead of “read a book,” aim for “read one page.”

Attach a new habit to an existing one. Example: “After brushing my teeth, I’ll meditate for 2 minutes.”

Use a habit tracker to measure progress. Seeing streaks can motivate you to keep going.

Make them invisible, unattractive, difficult, and unsatisfying. Remove cues and rewards.

Focus on daily routines instead of just achieving a goal. If you want to get fit, create a system of daily exercise rather than just aiming for a number on the scale.

Habits take time. Progress might be slow, but persistence leads to transformation.

The overall idea of Atomic Habits is that small, consistent changes in daily habits lead to significant long-term transformation, and by focusing on systems rather than goals, anyone can build a better life.

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