Bentley Coupe's Key Ideas from Atomic Habits
by James Clear

Example: If you want to drink more water, place a glass of water on your desk where you’ll see it regularly.

Example: Make the habit appealing by pairing it with something you enjoy, like listening to your favorite podcast while you exercise.

Example: Start small, like walking for just 5 minutes a day, then gradually increase the duration.

Example: Treat yourself to a relaxing activity after completing a workout.

1. Habit Stacking – Link a new habit to an existing one.

• Example: After I brush my teeth, I will read one page of a book. This makes it easier to remember to start the new habit.

2. The Two-Minute Rule – Start with habits so small that they’re impossible to skip.

• Example: Instead of saying, “I’ll work out for an hour,” say, “I’ll do one push-up,” and gradually build up. The idea is to focus on starting, not finishing.

3. Design Your Environment for Success – Make your surroundings work for you, not against you.

• Example: If you want to eat healthier, place nutritious snacks at eye level in your pantry or fridge. If you want to read more, put a book on your pillow so it’s the first thing you see at night.

4. Focus on Identity, Not Results – Change your mindset to reflect the person you want to become, not just the outcomes you want to achieve.

• Example: Instead of saying, “I want to run a marathon,” say, “I am a runner.” The focus is on who you are becoming, which leads to greater consistency.

1. Remove the Cue – If the trigger for a bad habit isn’t there, the habit can’t start.

• Example: If you want to stop snacking late at night, keep all snacks out of sight and replace them with something healthier.

2. Make It Unattractive – Reframe bad habits in a way that makes them seem undesirable.

• Example: If you want to stop mindlessly scrolling on your phone, think about the negative effects it has on your focus and productivity.

3. Increase Friction – Make bad habits harder to do by adding obstacles.

• Example: If you want to stop procrastinating, remove distractions by putting your phone in another room while you work.

4. Make It Unsatisfying – Introduce an immediate consequence for doing the bad habit.

• Example: Use an app that tracks your habits and charges you money whenever you skip your planned activities—this can help create an aversion to bad habits.

Clear emphasizes that small actions, done consistently, lead to huge changes over time. For instance, improving by just 1% each day results in a 37% improvement after one year. This compounding effect is why small, good habits are so powerful—they create exponential growth.

Read 10 pages a day • 12+ books finished

Save $5 a day • $1,825 saved

Walk for 15 minutes • 90 hours of movement

Write 100 words a day • A full book written

Drink a glass of water • Improved hydration, energy

+ Start your day with one positive habit, like making your bed.

+ Track one small daily action towards a larger goal, like writing 100 words or meditating for 5 minutes.

+ Remove a bad habit trigger, like turning off notifications on your phone or clearing clutter from your workspace.

+ Make your environment support your goals—keep healthy snacks visible, or put your gym clothes out in the morning.

+ Celebrate small wins—consistency is the real success.

Success doesn’t come from dramatic, overnight changes. Instead, it comes from small, consistent actions that compound over time. The key is making habits so easy that you can’t fail and continuing to build on them day after day. By focusing on systems and improving just 1% every day, you can unlock massive growth and change your life for the better. Focus on who you want to become, and the results will follow.