The book “Atomic Habits”, by James Clear - Book Summary │20Lessons From Atomic Habits

This is the book summary of “Atomic Habits”, by James Clear. Atomic habits are small habits you can create to massively improve your life and get better results in the sense of sleep, relationship, health, and wealth. You can improve your productivity by implementing atomic habits that I am about to share with you.

Lesson: 01 - The surprising power of atomic habits.

Small habit changes might not appear to make any changes in the short term but you will see a drastic improvement in your life in the long term. Effect of small habits compounds over time. Results of habit changes take time to develop and need to be patient.

Lesson: 02 - How your habits shape your identity.

The most effective way to change our habits is to change our identity. Every time you read a new page you are becoming a reader. Your goal is not to read a book but change your identity to someone who read a book.

Lesson: 03 - How to build better habits.

The habit is the behaviour that has been repeated so many times, it becomes automatic. Purpose of habit solves the recurring problems efficiently. The 4 laws of behaviour changes are, make the cue obvious, make the craving attractive, make the response easy and make the reward satisfying.

Lesson: 04 - The man who didn’t look right.

We underestimate our brain and body how those work without thinking. Most of our body functions on autopilot mode. Once our habits become automatic (body functions on autopilot mode), we stop paying attention to what we are doing.

Lesson: 05 - The best way to start new habits.

One of the best ways to develop a new habit is to identify a current habit you are already flowing into and add your new habit on top (habit stacking).

Lesson: 06 - Environment over motivation.

The environment you are in shapes your behaviours. Small changes in the environment can lead to large changes in your behaviours over time.

Lesson: 07 - The secret to self-control.

One of the best practical ways to eliminate a bad habit is to eliminate the exposure to the cue the causes the bad habits.

Lesson: 08 - How to make habits irresistible.

Our habits are associated with the level of Dopamine (a Feel-good hormone). Taking drugs, smoking, eating junk food, browsing social media are associated with higher levels of dopamine. Greater dopamine makes the habit irresistible. If you want to develop a habit of reading books, you need to give a dopamine reward for reading books. For example, if you read a book for one hour as a habit, you can browse social media for 5 minutes as a reward.

Lesson: 09 - The roles of family and friends in shaping your habits.

We are imitating what many people are doing, what people around us are doing or what most powerful people are doing. The society we live in determines which behaviours are attractive to us.

Lesson: 10 - How to find and fix the causes of your bad habits.

Every habit has a surface level craving a deeper underlying motive. If you find the deeper underlying motive, you can replace it with better habits.

Lesson: 11 - Walk slowly but never backward.

It is not enough to think, talk, or read about the action for developing habits. You don’t have to take big steps, everyday small step is enough to develop new habits.

Lesson: 12 - The law of least effort.

The environment will help you perform the action. Every action requires energy, the environment you are in will help you to give the energy to develop a new habit.

Lesson: 13 - How to stop procrastinating.

Every big action starts with a simple action. If you take a small action, you can avoid procrastination. For example, if you want to go to the gym, you dress in gym clothing.

Lesson: 14 - How to make good habits inevitable.

In order to make a good habit, think about the outcomes of good habits. If you are wasting the time on social media, ask your friend to change your password of social media accounts and realise the benefit of that.

Lesson: 15 - The cardinal rule of behaviour change.

Our brains work for instance satisfaction, not for future benefits. Healthily food will give us benefits in future, but our brains satisfy with tasty foods.

Lesson: 16 - How to stick with good habits every day.

Measuring the progress of your new habit is the fuel for the motivation to continue. You want to stick with the habit of weight loss, it will motivate you if you keep track of weight measurements on regular basis.

Lesson: 17 - How an accountability partner can change everything.

When we promise ourselves we will do something, we will break our promise, but if we promise to someone else, we will not break the promise because of keeping the trust. That is why it is good to have an accountable partner with you to change your habits.

Lesson: 18 - The truth about talent.

Our success not only depends on our hard work but also on our genes. For example, to win in the running competition, we should have long legs. It is important to find what we are good at and develop a habit in these areas.

Lesson: 19 - How to stay motivated in life and work.

Our brains naturally love challenges that should not be too easy or too difficult. If it is too easy, we will get bored and if it is too hard, we will lose motivation. If a habit is important for you, stick to it no matter what it is.

Lesson: 20 - The downside of creating good habits.

If we develop a habit, it will help us to do things automatically, without thinking. If we do so, we do not improve anything further. We need to improve our habits until we achieve perfection.

Thanks for reading this blog and I genuinely hope these lessons help you in developing habits in your life. Best of luck with your successful life.

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