"There are four steps to build a new habit: cue, craving, response, and reward"

"If you are 1% better every day, after a year you will be 37.78 times better"

"Your habits matter, because they allow you to become the person you want to be"

"The best way to create an implementation intention is to write: When X happens, I'll do Y"

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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"

"To avoid overthinking before doing a task, fill up this sentence: I'll do [behavior] at [hour] in [place]"

"Give your habits a place and a time to live"

"Success comes from daily habits, not from one-time transformations"

James Clear presents strategies to form good habits, break bad ones, and master the tiny behaviors that help lead to an improved life.

productivity

Productivity

Understand yourself and those around you.

psychology

Psychology

personaldevelopment

Personal Development

habits

Habits

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.

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

JAMES CLEAR

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Chapter 5 The Best Way to Start a New Habit

Implementation Intentions

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