Atomic Habits

James Clear · First published 2018

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.

In Atomic Habits, James Clear provides a practical guide to breaking bad habits and building good ones. The book emphasizes that small changes, repeated over time, can have a significant impact. Clear explains how to create a system of atomic habits by focusing on specific behaviors, building habits around them, and tracking progress. He also offers strategies for staying motivated, overcoming obstacles, and dealing with setbacks. Clear’s advice is backed by research and real-world examples, making Atomic Habits a valuable resource for anyone looking to improve their habits and achieve their goals.

1. Start small and focus on making tiny, incremental improvements to your habits each day to achieve long-term results.
2. Create a system of habits that supports your goals and values, and use habit stacking to build new habits on top of existing ones.
3. Make your habits attractive and enjoyable to increase motivation and increase the likelihood of sticking to them.
4. Visualize the outcomes you desire to increase focus and drive, and use them as motivation to maintain good habits.
5. Develop an identity-based habit system to create lasting change and align your habits with who you want to be.
6. Use environment design to make good habits easy and bad habits hard, and set yourself up for success.
7. Develop a habit of tracking your progress to stay motivated and see the impact of your efforts.
8. Use temptation bundling to pair something you enjoy with a habit you want to develop, and make it easier to stick to.
9. Embrace the idea that small changes can lead to big results over time, and focus on making consistent progress rather than seeking instant gratification.
10. Practice self-compassion and embrace failure as part of the learning process, and use it as an opportunity to refine and improve your habits.