Takeaways from Atomic Habits by James Clear
Motivation is that sudden push to make a significant change happen, but it tends to fade with time. If you find that you’re constantly asking yourself why you struggle to feel motivated every morning, you’re approaching your problem from the wrong angle.
Atomic Habits by James Clear is a book about the power of small habits in creating lasting changes. According to the book, change does not come from motivation, it comes from having sustainable systems in place.
3 Key Lessons from Atomic Habits
Lesson 1: Take small steps.
Ever caught yourself daydreaming of that one monumental moment that will change your life? Well, let’s stop banking on it.
It's the small, consistent actions that will shape your destiny. Improving by a mere 1 percent each day isn’t particularly notable, but over time, it compounds into something extraordinary. Here’s how the math works out: If you get 1 percent better each day for one year, you’ll end up thirty-seven times better by the end of it.
"All big things come from small beginnings. The seed of every habit is a single, tiny decision. But as that decision is repeated, a habit sprouts and grows stronger. Roots entrench themselves and branches grow. The task of breaking a bad habit is like uprooting a powerful oak within us. And the task of building a good habit is like cultivating a delicate flower one day at a time." (James Clear)
Lesson 2: Focus on your systems, not your goals.
Goals are great, but it's the systems you put in place that truly drive lasting change. If you're stuck in a rut, it's not you that's lacking— it's your approach.
“You do not rise to the level of your goals. You fall to the level of your systems.” (James Clear)
When you find yourself repeating bad habits again and again, it’s time to re-examine the systems that govern your habits. To pave your way for sustainable growth, redesign your systems to focus on progress, rather than outcome.
Lesson 3: Connect with who you are.
Ever wondered why some habits stick while others fizzle out? It all boils down to identity. Your behaviours are a reflection of how you perceive yourself to be, whether consciously or subconsciously.
To change your behaviour, you need to start by reshaping your self-image to align with your ambitions. Decide the type of person you want to be, then prove it to yourself through small wins.
"The more pride you have in a particular aspect of your identity, the more motivated you will be to maintain the habits associated with it. If you’re proud of how your hair looks, you’ll develop all sorts of habits to care for and maintain it. If you’re proud of the size of your biceps, you’ll make sure you never skip an upper-body workout. If you’re proud of the scarves you knit, you’ll be more likely to spend hours knitting each week. Once your pride gets involved, you’ll fight tooth and nail to maintain your habits." (James Clear)
How to Build Better Habits in 4 Steps
In Atomic Habits, James Clear defines a Habit Loop as consisting of four phases: Cue, Craving, Response, and Reward.
In Atomic Habits, James Clear defines a Habit Loop as a neurological feedback loop consisting of four phases: Cue, Craving, Response, and Reward.
A habit starts with a cue, which triggers a craving, which propels a response that delivers a reward, which then satisfies the initial craving and ultimately becomes associated with the cue.
By transforming this loop into a practical framework, you can engineer good habits while dismantling bad ones. This framework is called the Four Laws of Behavior Change.
How to create a good habit:
The 1st law (Cue): Make it obvious.
The 2nd law (Craving): Make it attractive.
The 3rd law (Response): Make it easy.
The 4th law (Reward): Make it satisfying.
How to break a bad habit:
Inversion of the 1st law (Cue): Make it invisible.
Inversion of the 2nd law (Craving): Make it unattractive.
Inversion of the 3rd law (Response): Make it difficult.
Inversion of the 4th law (Reward): Make it unsatisfying.
How you do this is up to you, but the fundamental process of changing habits remains consistent:
Specify the behavior you wish to modify.
Devise methods to deter the old behavior.
Identify an alternative behavior to adopt.
Develop strategies to promote the new behavior.
Implement your tactics and refine them as needed.
Popular Quotes from Atomic Habits
“Whatever it is, the way you tell your story online can make all the difference.”
“The first mistake is never the one that ruins you. It is the spiral of repeated mistakes that follows. Missing once is an accident. Missing twice is the start of a new habit.”
“The implicit assumption behind any goal is this: “Once I reach my goal, then I’ll be happy.” The problem with a goals-first mentality is that you’re continually putting happiness off until the next milestone.”
“The ultimate form of intrinsic motivation is when a habit becomes part of your identity. It’s one thing to say I’m the type of person who wants this. It’s something very different to say I’m the type of person who is this.”
“Be the designer of your world and not merely the consumer of it.”
My name is Anabel Helen and I’m a Toronto Asian therapist with expertise in ADHD, autism, BPD, and anxiety. I’m writing about Atomic Habits because it is a book that is often mentioned by my clients and remain relevant in many therapy sessions. Book a consultation with me if you’d like to learn more about your habits and how to change them.