Do you struggle with breaking those toxic habits in your life?
Plus, are you ready to build positive, empowering habits that are going to help you create the life you always wanted to live?
If your answer to those questions were yes, let me share a secret with you.
You are not alone.
Moreover, our prayers were finally heard.
An action-focused book about habits was finally published.
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Summary - The Atomic Habits by James Clear offers easy and proven ways to build good habits and break bad ones.
Moreover, the author explains the Atomic Habits as “it is not an academic research paper; it’s an operating manual.
You’ll find wisdom and practical advice front and center as I explain the science of how to create and change your habits in a way that is easy to understand and apply.”
Plus, the Atomic Habits is an outstanding book that will change how you approach your day and live your life by highlighting the most fundamental information about habit formation, so you can accomplish more by focusing on less.
Writing & Structure - Atomic Habits is an engaging and easy-to-read book.
James provides a toolkit of actionable and structured methods to form everlasting, empowering habits.
Moreover, the book is split into sections.
The first section is about the fundamentals of habits, identity-shaping and why tiny changes make a big difference.
The next 4 sections you learn how to build good habits and break bad habits in 4 simple steps and you get familiar with the habit loop - cue, craving, response, reward.
In the last section of Atomic Habits, James teaches you the key points about talent development, staying motivated in life and work, and the downside of creating good habits throughout life.
Every section I just mentioned above is accompanied by quality content, scientifically proven research, charts, and downloadable freebies.
Highlights & Takeaways
Highlight 1 - Identity-Based Habits
The Three Layers Of Behavior Change, specifically the Outcome & Identity-based habits changed the way I focus on building healthy forever lasting habits in the now.
Outcome Based-Habits are habits that focus on a specific goal/ outcome you want to achieve.
Identity Based-Habits are habits that focus on building the type of person/ identity you wish to become.
I used to focus on outcome based-habits, which helped me achieve a lot.
I was putting a lot of pressure on myself and trying to achieve the next best thing.
Moreover, it never satisfied my needs and wants.
It wasn't enough.
I wanted more.
This always led me to the point, where it didn’t spark joy to me anymore.
I just stopped.
However, focusing on the type of person I want to become helps to take the pressure off my shoulders.
There is no pressure
By taking daily (small) actions towards the identity I am trying to aim for I feel more satisfied and joy.
There is no pressure anymore since the objective is not to achieve a particular goal, but to take daily (small) actions towards the identity you are aiming for.
This process makes me experience more joy and fun.
It doesn’t matter if I am doing 100 push-ups or just 5 per day I still feel like someone, who is taking actions towards a more healthier lifestyle.
Of course, after a certain time, you challenge yourself in order to keep growing.
I am actually becoming a happier person.
Thank you, James, for giving me the knowledge and toolkit, especially the two-step process to build identity based-habits.
Highlight 2 - Make a Habit Attractive
The 2nd Law: Make it Attractive was mind-blowing.
It never came to my mind that making a habit attractive would make me more motivated to actually take action in the direction of building a specific habit.
James mentions in the Atomic Habits that “We need to make our habits attractive because it is the expectation of a rewarding experience that motivates us to act in the first place… You’re more likely to find a behavior attractive if you get to do one of your favorite things at the same time.”
I know, makes total sense that we would be motivated to take the action towards what we need to do if we link it with something we want to do.
I`m actually using this strategy right now while writing this book review.
Well, I am currently listening to music, which is something I want to do.
However, writing this blog post is something I need to do.
By combining those two things I am doing the thing I need to do and at the same time I am listening to inspirational music, which motivates me to keep writing.
I especially like to listen to the Mozart playlist on Spotify, which motivates me to write.
I am not kidding.
Try it out!
James Clear also mentions in the Atomic Habits a strategy known as temptation bundling, which he combines with another strategy(habit stacking) that helps you make your habits more attractive.
However, I am not going to spoil the strategies, because I want you to experience those life-changing moments on your own while reading the book.
You will thank me later when you read the Atomic Habits by James Clear.
Highlight 3 - Accountability Partner
As a certified coach, I know the importance of having an accountability partner by your side while you committed to achieving your goals.
Having an accountability partner helps you to actually stick with your goals and do the work.
“An accountability partner can create an immediate cost to inaction. We care deeply about what others think of us, and we do not want others to have a lesser opinion of us.”
That’s not new for me.
However, James talks in the Atomic Habits about creating a habit Contract with your the other person and yourself.
What awesome idea.
A habit contract includes everything from the habit you want to build, what you are going to do and the name of the accountability partner but also the reward you get if you accomplish and punishment if you fail to do what is written in the contract.
Sometimes when I have an accountability partner they most of the time don’t follow up to my assignment.
That’s why I love the idea of punishment if you don’t stick to what you said you would do you will have to deal with the consequences that were set in the contract.
I would recommend making it painful like for example when you forget to read one chapter every single day and don’t report it to your accountability partner you have to give your partner 100 Dollars
Okay, 100 Dollars is a lot, but you understand what I am trying to say.
This reminds me of my high school physics teacher. He used to say that punishment has to hurt in order to teach the student a lesson and make sure that history doesn’t repeat itself again.
Well, I just know from my classmates that his punishments were time-consuming.
I never got one, lucky me. :D
Well, let’s get back to the review.
Plus, James mentions in the Atomic Habits that “a habit contract can be used to add a social cost to any behavior.
It makes the costs of violating your promises public and painful…
Knowing that someone else is watching you can be a powerful motivator.”
I am going to try this method out and create my own habit contract.
Excited to test this strategy out.
I am going to stop now.
I don’t want to spoil the whole book for you.
The Atomic Habits by James Clear changed my perspective on how to build long-lasting habits.
Now, I am excited to get into action-mode and try all these techniques out.
The Atomic Habits plays in a totally different league.
This book deserves more than just 5 stars.
Plus, the content upgrades James provides to the readers are gold.
Although I read the Atomic Habits on my kindle, I recommend you to buy the paper version.
It will give you the chance to highlight the quality content with different highlighters and write tons of notes.
(I am probably going to buy the hardcover version and re-read it.)
If you are looking for a book that gives you the tools and techniques to build healthy habits and break toxic ones, the Atomic Habits is a must read for you.
“James Clear is an author and speaker focused on habits, decision-making, and continuous improvement.
His work has appeared in the New York Times, Entrepreneur, Time, and on CBS This Morning.
His website receives millions of visitors each month and hundreds of thousands subscribe to his popular email newsletter.
He is a regular speaker at Fortune 500 companies and his work is used by teams in the NFL, NBA, and MLB.
Through his online course, The Habits Academy, Clear has taught more than 10,000 leaders, managers, coaches, and teachers.
The Habits Academy is the premier training platform for individuals and organizations that are interested in building better habits in life and work.” https://jamesclear.com/atomic-habits
Now let’s talk about you
Have you read Atomic Habits?
If yes, what did you like about it? Why?
If no, what is your favorite personal development book?