Atomic Habits Book Summary

• Tiny changes make a big difference
  • 1% worse every day for one year = 0.03
  • 1% better every day for one year = 37.78 times better
• Change your identity instead of just outcome, focus on who you wish to become
  • The goal is not to read a book, the goal is to become a reader.
• 4 Stages of habit : Cue → Craving → Response → Reward
• 4 Laws of behavior change
  • Make It Obvious (Inversion : Make It Invisible)
    • Make the cues of good habits obvious & visible, design your environment.
    • Reduce exposure of the cues of bad habits
  • Make It Attractive (Inversion : Make It Unattractive)
    • Temptation Bundling : Stack needs with wants
    • Reframe mindset : Highlight the benefits of avoiding bad habits
  • Make It Easy (Inversion : Make It Difficult)
    • Decrease steps between you and your good habits
    • Two minute rule : Start a habit which takes less than two minutes to do (Master the art of showing up)
    • Do onetime actions that lock in good habits eg. Unsubscribe from emails
    • Use commitment device eg. Use device to cut off internet at 10 PM
  • Make It Satisfying (Inversion : Make It Unsatisfying)
    • Instant gratification teaches your brain to repeat, so make good habits feel immediately successful
    • Habit tracking : Feel satisfy on making progress
    • Don't Break The Chain + Never Miss Twice
    • Habit Contract : Find accountability partner to make bad habits unsatisfying
• Pick the right habit, choose the right field of competition
• The Goldilocks Rule : Peak motivation when working on just right difficulty
• Keep improving
  • Habits + Deliberate Practice = Mastery