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Atomic Habits

Atomic Habits

by James Clear

WHY IS IT so easy to repeat bad habits and so hard to form good ones?

It often feels difficult to keep good habits going for more than a few days, even with sincere effort and the occasional burst of motivation.

Habits like exercise, meditation, journaling, and cooking are reasonable ...

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THREE LAYERS OF BEHAVIOR CHANGE

Our first mistake is that we try to change the wrong thing.

To understand what I mean, consider that there are three levels at which change can occur.

THREE LAYERS OF BEHAVIOR CHANGE 

  1. The first layer is changing your outcomes.
  2. The second layer is changing ...

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It is concerned with changing your results: losing weight, publishing a book etc . 

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It is concerned with changing your habits and systems: implementing a new routine at the gym, decluttering your desk for better workflow etc . 

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This level is concerned with changing your beliefs: your worldview, your self-image, your judgement about yourself and others. 

Outcomes are about what you get. Processes are about what you do. Identity is about what you believe.

Many people begin the process...

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Outcome-Based Habits & Identity-Based Habits

Imagining two people resisting cigarette. When offered a smoke, the first person says, “No thanks. I’m trying to quit.” The second person declines by saying, “No thanks. I’m not a smoker.”

 It’s a small difference, but this statement signals a shift in identity. Smoking was part of their fo...

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When your behavior and your identity are fully aligned, you are no longer pursuing behavior change. You are simply acting like the type of person you already believe yourself to be.

Identity change can be a powerful force for self-improvement.

The biggest barrier to p...

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Your identity emerges out of your habits. You are not born with preset beliefs. Every belief, including those about yourself, is learned and conditioned through experience.

More precisely, your habits are how you embody your identity. When you make your bed each day, you embody the identity...

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  • Your identity emerges out of your habits. Every action is a vote for the type of person you wish to become.
  • Becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade and expand your identity.

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