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About Atomic Habits Book
The #1 New York Times bestseller. Over 10 million copies sold!
Tiny Changes, Remarkable Results
No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results.
If you're having trouble changing your habits, the problem isn't you. The problem is your system. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you'll get a proven system that can take you to new heights.
Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field.
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A habit is a routine or behavior that is carried out repeatedly and most of the time automatically.
When you are faced with a problem repeatedly, your brain starts to automate the process of solving it. Your habits are sets of automatic solutions that solve the problems you come across regularly.
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Goals are good for establishing a direction, but systems are best for making progress.
Goals are about the results you hope to reach. Systems are about the mechanisms that lead to those results.
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Your actions define who you are. Our habits are a reflection of our identity. The more we repeat a behavior, the more we reinforce the identity associated with that behavior.
For example: if you make your bed every day, you are reinforcing the identity of someone who is organized and tidy. If you exercise regularly, you are reinforcing the identity of someone who is fit and healthy.
James Clear argues that the best way to change our identity is to focus on changing our habits. By starting with small, easy habits, we can gradually build up a new identity that is more aligned with our goals.
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Habits exist in order to help us do repetitive things automatically.
PROBLEM PHASE:
1 - Cue:Â the cue triggers the brain to a certain behavior, like you walk into dark room.
2 - Craving: this is the motivation behind the habit, like you want to be able to see
SOLUTION PHASE:
3 - Response: this is the action to perform, like you flip the light switch.
4 - Reward:Â it has two purposes - to satisfy us and to teach us, like you satisfy your craving to see.
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“If you can get 1 % better each day you will end up 37 times better by the time you’re done.
If you get worst 1% every single day end up reaching nearly 0"
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"Habits are the compound interest of Self-Improvement."
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Getting 1% better every day is for the long run. You will able to see the results after a while. If you wait for a year you will be 37% better than the previous year.
Just remember one thing, there will be one time during this long run when you don't be able to see any progress, but then also you have to carry on.Â
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To create a new good habit or destroy an old bad one you just need to change your identity to yourself and others.
If you want to quit smoking, then whenever anyone offers you a cigarette, say "I'm not a Smoker."
If you want to build a good reading habit, tell others that you are a good reader.
When you start saying like that your subconscious takes it as an order and tries to act according to that.
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It is so easy to overestimate the importance of one defining moment and underestimate the value of making small improvements on a daily basis. Too often, we convince ourselves that a massive success requires massive action.
We often dismiss small changes because they don't seem to matter very much in the moment.
Success is the product of daily habits.
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People make a few small changes, fail to see a tangible result, and decide to stop. But in order to make a meaningful difference, habits need to to persist long enough to break through this plateau.
If you find yourself struggling to build a good habit or break a bad one, it is not because you have lost your ability to improve. It is often because you have not yet crossed the Plateau of Latent Potential.
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"When nothing seems to help, I go and look at a stonecutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that last blow that did it-but all that had gone before."
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"If you are 1% better every day, after a year you will be 37.78 times better"
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"Success comes from daily habits, not from one-time transformations"
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"Habits do not seem to have a significant impact until you get to a critical threshold and unlock a new level of performance"
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The effects of small habits compound over time.
They seem to make little difference on any given day and yet the impact they deliver over the months and years can be enormous. A slight change in your daily habits can guide your life to a very different destination.
Making a choice that is 1% better or 1% worse seems insignificant in the moment, but over a lifetime these choices determine the difference between who you are and who you could be.
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The idea is simple: You keep a record of all the behaviors you want to establish or abandon and, at the end of each day, you mark which ones you succeeded with. This record can be a single piece of paper, a journal, a calendar, or a digital tool, like an app.
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The best way to start a new habit is by Implementation Intention.Â
It is a plan you make beforehand about when and where to act. That is, how you intend to implement a particular habit.
The format for creating an implementation intension is :
“When situation X arises, I will perform response Y.”
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The punch line is clear:
"People who make a specific plan for when and where they will perform a new habit are more likely to follow through."
We tell ourselves, “I’m going to eat healthier” or “I’m going to write more,” but we never say when and where these habits are going to happen. We leave it up to chance and hope that we will “just remember to do it” or feel motivated at the right time".
"Many people think they lack motivation when what they really lack is clarity".
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Once an implementation intention has been set, you don’t have to wait for inspiration to strike.
The simple way to apply this strategy to your habits is to fill out this sentence:
I will [BEHAVIOR] at [TIME] in [LOCATION].
People are more likely to take action at those times because hope is usually higher. If we have hope, we have a reason to take action. A fresh start feels motivating.
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“If you can get 1 percent better each day for one year, you’ll end up thirty-seven times better by the time you’re done.”
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The Art Of Habits (it's free)
( I've made "The Art Of Habits" is free, because I believe everyone deserves to have access to this system.)
1. Small, Incremental Improvements
Improving just 1% each day can lead to significant, exponential growth over time, resulting in being thirty-seven times better after one year.
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Initial progress from small habits may not be visible, but over time these small changes compound and create a powerful impact.
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"We all deal with setbacks but in the long run, the quality of our lives often depends on the quality of our habits".
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Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. You get what you repeat.
If you find yourself struggling to build a good habit or break a bad one, it is not because you have lost your ability to improve. It is often because you have not yet crossed what James calls, Plateau of Latent Potential.
When you finally break through the Plateau of Latent Potential, people will call it an overnight success.
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The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game. True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refinement and continuous improvement.
Habits are the compound interest of self-improvement.
Getting 1 percent better every day counts for a lot in the long-run.
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The secret to having a successful life is not a single habit. It's many habits that compound and create a system of living. One single habit may change your life by 1%-it's too small to notice. But what if you create one habit every day for 365 days? You will become 37x better.
The secret to having a successful life is not a single habit. It's many habits that compound and create a system of living. One single habit may change your life by 1%-it's too small to notice. But what if you create one habit every day for 365 days? You will become 37x better.
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