"...the desires you feel and the habits you perform are, in fact, an attempt to satisfy your underlying core motives." p. 142

Habits And Underlying Desires

"In result-based habits, the focus is on what we want to achieve. In identity-based habits, the focus is on who we want to become." p. 40

The Real Focus

"It’s very hard to change your habits if you don’t change the underlying beliefs that led to the past behaviors you want to change. You have a new goal and plan, but you haven’t transformed yourself." p. 41

Transforming Beliefs

"The highest form of intrinsic motivation occurs when a habit becomes an integral part of your identity. It's one thing to say 'I am the type of person who wants this'; it's quite another to say 'I am the type of person who is this.'" p. 42

Identidy-Driven Motivation

"Habits are not about achieving something. Habits are about becoming someone."

"Every habit works as a suggestion: 'Hey, maybe this is part of who I am.' If you finish a book, maybe you're the type of person who likes to read. If you go to the gym, maybe you're the type of person who enjoys working out. If you practice playing guitar, maybe you're the type of person who loves music." p. 47

Habits As Your Identity Suggestions

"The central concept is clear: people who make a specific plan that determines when and where they will perform a new habit are more likely to succeed." p. 79

The Power Of Specific Planning

"A stable environment where everything has a place and a purpose is an environment where habits can easily be formed." p. 102

The Power Of A Stable Environment

"Reframing your habits to highlight their benefits over their drawbacks is a simple way to reprogram your mind and make a habit more attractive." p. 144

Reframing Habits For Attraction

"You do it because that’s who you are, and it feels good to be yourself. The more a habit becomes part of your life, the less you’ll need an external prompt to maintain it. Incentives can start a habit. Identity sustains it." p. 202

It's Up To You

"You’ll keep chasing a result because you never took the time to change the system behind it. You treated a symptom without addressing its root cause." p. 33

Fix The System, Not The Symptom

"When your dreams are vague, it's easy to rationalize insignificant excuses all day that prevent you from dedicating enough time to the things you need to do to achieve success." p. 81

The Danger Of Vague Dreams

"The purpose of setting goals is to become a one-time winner. The purpose of building systems is to keep playing the game."

"When you need to make changes to your behavior, simply ask yourself: How can I make it obvious? How can I make it attractive? How can I make it easy? How can I make it satisfying?" p. 65

The Four Simple Questions

"We rarely think about change this way because everyone is focused on the final goal. But one push-up is better than no exercise at all. One minute of guitar practice is better than no practice. One minute of reading is better than never opening a book. It's better to do less than you planned than to do nothing." p. 176

Start Small

"The prouder you are of a particular aspect of your identity, the more motivated you will be to maintain and cultivate the habits associated with that aspect." p. 42

Be Proud About It

"Habits are a double-edged sword. Bad habits can harm you just as easily as good habits can help you. That’s why it’s crucial to understand the details. It’s important to learn how habits work so you can design them according to your preferences and efficiently avoid the dangerous edge of the sword." p. 26

Master the Double-Edged Sword

"It doesn’t matter how successful you are right now. What matters is determining if your habits are leading you down the path to success." p. 25

Keep The Momentum

"Results are about what you get. Processes are about what you do. Identity is about what you believe." p. 39

Results, Process, Identity

"When you cling too tightly to an identity, you become fragile. If you lose one thing, you lose yourself." p. 247

The Fragility Of Identity

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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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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

Master the Double-Edged Sword

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