If you want to increase the likelihood of a behavior occurring, you need to make it attractive.

Habits don't limit freedom. They create it. In reality, people who neglect their habits often have the least freedom.

Changing habits is difficult for two reasons: (1) we try to change something but miss the target, and (2) we try to change habits in the wrong way.

Habits become attractive when associated with positive feelings and unattractive when associated with negative feelings.

The only way to become great is to stay enthusiastic about doing the same thing over and over again. You must fall in love with boredom.

Achieving goals only changes your life momentarily. This is counterintuitive to improvement. What we really need to change are the systems that produce those results.

One of our biggest challenges in changing habits is maintaining awareness of what we're actually doing. This helps explain why the consequences of bad habits can suddenly appear.

The best way to dismantle bad habits is to make their implementation impractical. Increase the barriers until you're reluctant to even do them.

The formula for stacking habits + monitoring habits is: After (current habit), I will (monitor my habit).

If you find it difficult to change your habits, the problem isn't you. The problem lies in your system. Bad habits repeat not because you don't want to change, but because you have a faulty system for change.

The actual cause of your habits is the anticipation that precedes the habit. Prediction leads to feelings.

The positive side of habits is that we can do something without thinking. The negative side is that we ignore opportunities for small mistakes to occur.

The more often you ritualize the beginning of a process, the greater your chances of entering deeper focus needed for major things.

In practice, it's not crucial how long a habit takes to become automatic. What matters is that you're doing what's necessary to make progress. Whether the action becomes fully automatic isn't so important.

A 1% improvement in something barely noticeable (sometimes even invisible) can actually be much more meaningful, especially over the long term. What starts as a small victory or minor setback can accumulate into something much larger.

It doesn't matter how successful or unsuccessful you are right now. What matters is whether your habits are putting you on a path towards success or not.

The secret to maximizing your chances of success is choosing the right field of competition.

Your identity comes from your habits. You aren't born with inherent beliefs. Every belief, including those about yourself, is learned and conditioned through experience. More precisely, your habits depend on how you embody your identity.

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. Learn how to: <ul><li>make time for new habits (even when life gets crazy);</li></ul><ul><li>overcome a lack of motivation and willpower;</li></ul><ul><li>design your environment to make success easier;</li></ul><ul><li>get back on track when you fall off course;</li></ul>...and much more. Atomic Habits will reshape the way you think about progress and success, and give you the tools and strategies you need to transform your habits--whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, or achieve any other goal.

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Habits

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James Clear is the author of "Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones" He writes about habits, decision-making, and continuous improvement at jamesclear.com. His website receives millions of visitors each month and hundreds of thousands subscribe to his popular email newsletter.His work has appeared in the New York Times, Entrepreneur, Time, and on CBS This Morning. He is a regular speaker at Fortune 500 companies and his work is used by teams in the NFL, NBA, and MLB. Learn more at jamesclear.com

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THE TWO-STEP PROCESS TO CHANGING YOUR IDENTITY

Habits and identity

Conclusion