Atomic Habits Book Quotes

We rarely think about change this way because everyone is consumed by the end goal. But one push-up is better than not exercising. One minute of guitar practice is better than none at all. One minute of reading is better than never picking up a book. It’s better to do less than you hoped than to do nothing at all.

Each book you read not only teaches you something new, but also opens up different ways of thinking about old ideas. As Warren Buffet says 'That's how knowledge works. It builds up, like compound interest'.

Are you reading books and learning something new each day? Tiny battles like these are the ones that will define your future self.

Becoming an Early Riser Phase 1: Be home by 10 p.m. every night. Phase 2: Have all devices (TV, phone, etc.) turned off by 10 p.m. every night. Phase 3: Be in bed by 10 p.m. every night (reading a book, talking with your partner). Phase 4: Lights off by 10 p.m. every night. Phase 5: Wake up at 6 a.m. every day.

The backbone of this book is my four-step model of habits—cue, craving, response, and reward—and the four laws of behavior change that evolve out of these steps.

If I search for a better diet plan and read a few books on the topic, that’s motion. If I actually eat a healthy meal, that’s action.

Get 1% better every day because these small improvements will accumulate and make a huge difference in your life. ● Focus on improving your systems instead of concentrating on your gaols.

If you want to predict where you’ll end up in life, all you have to do is follow the curve of tiny gains or tiny losses, and see how your daily choices will compound ten or twenty years down the line. Are you spending less than you earn each month? Are you making it into the gym each week? Are you reading books and learning something new each day? Tiny battles like these are the ones that will define your future self.

Most of us try to start changing our habits by altering what we wish to accomplish, which paves the way for outcome - based habits. We need identity-based habits. This means we should start by concentrating on who we want to be.

To be successful in creating a good habit, you must be sure the cue is obvious, the craving is attractive, the response is easy to perform, and the reward is personally satisfying. To successfully break a bad habit, the opposite is true. In this instance, you must make the cue invisible, make the craving unattractive, the response difficult to perform, and the reward dissatisfying. As we close out Part One, remember these four steps. The rest of this book goes into further detail on how to use these

Improvements are only temporary until they become part of who you are. -The goal is not to read a book, the goal is to become a reader. -The goal is not to run a marathon, the goal is to become a runner. -The goal is not to learn an instrument, the goal is to become a musician. This year, focus on the identity you want to build.

True behavior change is identity change. You might start a habit because of motivation, but the only reason you’ll stick with one is that it becomes part of your identity. Anyone can convince themselves to visit the gym or eat healthy once or twice, but if you don’t shift the belief behind the behavior, then it is hard to stick with long-term changes. Improvements are only temporary until they become part of who you are. The goal is not to read a book, the goal is to become a reader. The goal is not to run a marathon, the goal is to become a runner. The goal is not to learn an instrument, the goal is to become a musician.

Exercise Deep Breathing: One of the best and easiest exercises that you can do to help you become positive is breathing. You breathe every second, of course, but you are not really breathing to exercise. Regular breathing only allows your body to take in enough oxygen to keep your blood pumping. However, it does not allow for your lungs to reach its maximum capacity. If you would want to feel positive, exercise deep breathing after waking up and before going to sleep. How to do a deep-breathing exercise: Slowly breathe in, silently counting up to eight (inhale through the nose). Your belly should slowly ‘deflate’ as your diaphragm inflates. Once you have reached your lungs’ full capacity, hold the air in for five seconds. Slowly exhale through your mouth while counting up to eight. Repeat steps 1–3 at least five times.

Becoming who you want to be means monitoring and upgrading your beliefs. The best habits can change what you believe about yourself.

For example, “Who is the type of person who could write a book?” It’s probably someone who is consistent and reliable. Now your focus shifts from writing a book (outcome-based) to being the type of person who is consistent and reliable (identity-based). This process can lead to beliefs like: “I’m the kind of teacher who stands up for her students.” “I’m the kind of doctor who gives each patient the time and empathy they need.” “I’m the kind of manager who advocates for her employees.

The entrepreneur and investor Naval Ravikant has said, “To write a great book, you must first become the book.

Automaticity is the principle that habits are formed by repetitive practice, not time passed. Questions to Guide the Reader 1.​What is Hebb’s Law and how does it apply to habit formation? 2.​Two people are both trying to establish a reading habit. One person reads as much as possible every day, while the other creates a long-term goal of reading three books within six months. Who will create their habit more effectively and why? 3.​What is the difference between being in motion and taking action? Action Plan 1.​Define the habit that is desired. 2.​Insert cues into your daily routine to perform the action desired. 3.​Practice, practice, practice. 4.​Remember not to stay in perpetual motion – you must take action.

Anyone can convince themselves to visit the gym or eat healthy once or twice, but if you don’t shift the belief behind the behavior, then it is hard to stick with long-term changes. Improvements are only temporary until they become part of who you are. ■ The goal is not to read a book, the goal is to become a reader. ■ The goal is not to run a marathon, the goal is to become a runner. ■ The goal is not to learn an instrument, the goal is to become a musician.

like to refer to this technique as the Paper Clip Strategy and, over the years, I’ve heard from readers who have employed it in a variety of ways. One woman shifted a hairpin from one container to another whenever she wrote a page of her book. Another man moved a marble from one bin to the next after each set of push-ups.

Who is the type of person who could write a book?” It’s probably someone who is consistent and reliable.

The first layer is changing your outcomes. This level is concerned with changing your results: losing weight, publishing a book, winning a championship. Most of the goals you set are associated with this level of change. The second layer is changing your process. This level is concerned with changing your habits and systems: implementing a new routine at the gym, decluttering your desk for better workflow, developing a meditation practice. Most of the habits you build are associated with this level. The third and deepest layer is changing your identity. This level is concerned with changing your beliefs: your worldview, your self-image, your judgments about yourself and others. Most of the beliefs, assumptions, and biases you hold are associated with this level.

What was truly fascinating was that half of the people in the room had managed to quit smoking. Mike had been smoke-free for a few years at that point, and he swore up and down that he broke the habit because of a book called Allen Carr’s Easy Way to Stop Smoking.

To try to free us from our”—he glanced at his doughnut—“bad habits.

As this book draws to a close, I hope the opposite is true. With the Four Laws of Behavior Change, you have a set of tools and strategies that you can use to build better systems and shape better habits. Sometimes a habit will be hard to remember and you’ll need to make it obvious. Other times you won’t feel like starting and you’ll need to make it attractive. In many cases, you may find that a habit will be too difficult and you’ll need to make it easy. And sometimes, you won’t feel like sticking with it and you’ll need to make it satisfying.

To write a great book, you must first become the book.

Don't be too occupied with whether you are currently successful or not. What matters is whether you have the right habits and if they are driving you toward success or not.

Patience makes mastery possible.

Furthermore, each book you read not only teaches you something new but also opens up different ways of thinking about old ideas.

The goal is not to read a book, the goal is to become a reader.

goal is not to read a book, the goal is to become a reader.

To write a great book, you must first become a book

visible, appealing, easy to perform, and gratifying for it to become a part of one's life, needs to become a part of one's life.

The remainder of this book will provide you with step-by-step instructions on how to build better habits in yourself, your family, your team, your company, and anywhere else you wish.

The brain’s tendency to prioritize the present moment means you can’t rely on good intentions. When you make a plan—to lose weight, write a book, or learn a language—you are actually making plans for your future self. And when you envision what you want your life to be like, it is easy to see the value in taking actions with long-term benefits. We all want better lives for our future selves. However, when the moment of decision arrives, instant gratification usually wins. You are no longer making a choice for Future You, who dreams of being fitter or wealthier or happier. You are choosing for Present You, who wants to be full, pampered, and entertained. As a general rule, the more immediate pleasure you get from an action, the more strongly you should question whether it aligns with your long-term goals.*

Nothing sustains motivation better than belonging to the tribe. It transforms a personal quest into a shared one. Previously, you were on your own. Your identity was singular. You are a reader. You are a musician. You are an athlete. When you join a book club or a band or a cycling group, your identity becomes linked to those around you. Growth and change is no longer an individual pursuit. We are readers. We are musicians. We are cyclists. The shared identity begins to reinforce your personal identity. This is why remaining part of a group after achieving a goal is crucial to maintaining your habits. It’s friendship and community that embed a new identity and help behaviors last over the long run.

The concept of identity-based habits is our first introduction to another key theme in this book: feedback loops. Your habits shape your identity, and your identity shapes your habits. It’s a two-way street. The formation of all habits is a feedback loop (a concept we will explore in depth in the next chapter), but it’s important to let your values, principles, and identity drive the loop rather than your results. The focus should always be on becoming that type of person, not getting a particular outcome.

here is internal pressure to maintain your self-image and behave in a way that is consistent with your beliefs. You find whatever way you can to avoid contradicting yourself

And finally, to you. Life is short and you have shared some of your precious time with me by reading this book. Thank you.

Every author faces a few dark moments when writing a book, and one kind word can be enough to get you to show up again the next day.

Our outcomes make a statement about our habits. Our net worth exposes our financial habits. Our weight shows our eating habits. Our knowledge stems from our learning habits. Our clutter highlights our cleaning habits.

Goals = results you want Systems = the processes that get you those results

You have the power to change your beliefs about yourself. Your identity is not set in stone. You have a choice in every moment. You can choose the identity you want to reinforce today with the habits you choose today. And this brings us to the deeper purpose of this book and the real reason habits matter.

Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. Your clutter is a lagging measure of your cleaning habits. You get what you repeat. If you want to predict where you’ll end up in life, all you have to do is follow the curve of tiny gains or tiny losses, and see how your daily choices will compound ten or twenty years down the line. Are you spending less than you earn each month? Are you making it into the gym each week? Are you reading books and learning something new each day? Tiny battles like these are the ones that will define your future self. Time magnifies the margin between success and failure. It will multiply whatever you feed it. Good habits make time your ally. Bad habits make time your enemy.

You can choose the identity you want to reinforce today with the habits you choose today. And this brings us to the deeper purpose of this book and the real reason habits matter.

WHY SMALL HABITS MAKE A BIG DIFFERENCE It is so easy to overestimate the importance of one defining moment and underestimate the value of making small improvements on a daily basis. Too often, we convince ourselves that massive success requires massive action. Whether it is losing weight, building a business, writing a book, winning a championship, or achieving any other goal, we put pressure on ourselves to make some earth-shattering improvement that everyone will talk about. Meanwhile, improving by 1 percent isn’t particularly notable—sometimes it isn’t even noticeable—but it can be far more meaningful, especially in the long run. The difference a tiny improvement can make over time is astounding. Here’s how the math works out: if you can get 1 percent better each day for one year, you’ll end up thirty-seven times better by the time you’re done. Conversely, if you get 1 percent worse each day for one year, you’ll decline nearly down to zero. What starts as a small win or a minor setback accumulates into something much more. 1% BETTER EVERY DAY 1% worse every day for one year. 0.99365 = 00.03 1% better every day for one year. 1.01365 = 37.78

each book you read not only teaches you something new but also opens up different ways of thinking about old ideas.

a book, winning a championship, or achieving any other goal, we put pressure on ourselves to make some earth-shattering improvement that everyone will talk about.

Systems refer to the processes that make those outcomes possible.

Focus on who you want to be to change your habits. ● Update your beliefs and extend your identity continuously for being the best 'you.

Improvements are only temporary until they become part of who you are. ■ The goal is not to read a book, the goal is to become a reader.

Examples of good habits: Healthy eating, exercising regularly, drinking enough water, relaxing, going to bed early, waking up early, cutting down on social media, saving money, decluttering, meditating, practicing a skill, and even making sure to keep in regular contact with the people they care about like that weekly phone call to mum.

As the author James Clear put it so succinctly in his book Atomic Habits, “Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.

A ver small shift in direction can lead to a very meaningful change in destination.

If you can get 1% better each day for one year, you'll end up 37 times better by the time you're done.

The problem wasn’t knowledge the problem was consistency

Naval Ravikant has said, “To write a great book, you must first become the book.

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.

Time amplifies the edge among progress and disappointment. It will duplicate whatever you feed it. Positive routines make time your partner. Negative quirks make time your adversary.

The Four Laws of Behavior Change are a basic arrangement of rules we can use to construct better propensities. They are (1) make it self-evident, (2) make it alluring, (3) make it simple, and (4) make it fulfilling.

Numerous individuals think they need inspiration when what they truly need is clearness.

Action, on the other hand, is the type of behavior that will deliver an outcome. If I outline twenty ideas for articles I want to write, that’s motion. If I actually sit down and write an article, that’s action. If I search for a better diet plan and read a few books on the topic, that’s motion. If I actually eat a healthy meal, that’s action.

The goal is not to read a book, the goal is to become a reader. The goal is not to run a marathon, the goal is to become a runner. The goal is not to learn an instrument, the goal is to become a musician.

The goal is not to read a book, the goal is to become a reader. ■ The goal is not to run a marathon, the goal is to become a runner. ■ The goal is not to learn an instrument, the goal is to become a musician.

Improvements are only temporary until they become part of who you are. The goal is not to read a book, the goal is to become a reader. The goal is not to run a marathon, the goal is to become a runner. The goal is not to learn an instrument, the goal is to become a musician.

I refer to this as the difference between being in motion and taking action. The two ideas sound similar, but they’re not the same. When you’re in motion, you’re planning and strategizing and learning. Those are all good things, but they don’t produce a result. Action, on the other hand, is the type of behavior that will deliver an outcome. If I outline twenty ideas for articles I want to write, that’s motion. If I actually sit down and write an article, that’s action. If I search for a better diet plan and read a few books on the topic, that’s motion. If I actually eat a healthy meal, that’s action.

He inspired her to create a book club. She wanted to catch him in a better habit. One can't imagine living with a husband with such bad habits. Nothing is impossible anyway.

Hi friend, can you believe we're already a month into the new year? One of my resolutions when it began was how to make it different from the previous year, which started with similar resolutions and goals but ended with most unfulfilled. Maybe you’ve had that problem too? That’s why I’m kindly sharing with you today a solution to this problem I found in this quote: “You do not rise to the level of your goals. You fall to the level of your systems”. That bit of insight is from James Clear, author of the book “Atomic Habits”, and one of the key takeaways in my book on “Personal Growth”, which is also on Amazon. The is the quick explanation I gave for his words in my book: “Having specific goals is important, but having a good system in place to achieve them is even more important”. So, if we reflect on each resolution you and I made or goal we set at the start of this year, we do well to ask “What system or set of daily actions or behaviors have I put in place to enable myself to achieve it?” A system makes all the difference, not just having a goal, writing it down or repeating it every day. As Clear illustrates in his book, goals in themselves are overrated sometimes because, before the Superbowl, both teams or coaches had the ‘goal’ of winning it, but only one had the better system to achieve it. That was the team that actually won! So, having a good system in place to achieve our goals is just as important, if not more so, than simply having the goal. I will be sharing insights like this one as regular public LinkedIn posts each week. If you're interested in following along, please do. But no pressure, I completely understand if this type of content isn't your cup of tea. Just wanted to reach out and share something that has been impactful for me. Thanks for reading and have a great day!

Try to be happy at every step rather than waiting for your goals becuase that will be everlasting and not dependent on the output.

Make your habit your identity.

We often think that habits restricts us whereas habits free us from unnecessary thinking.

El poder de los hábitos atómicos.Pequeños cambios.Resultados notables.

Six years after I had been hit in the face with a baseball bat, flown to the hospital, and placed into a coma, I was selected as the top male athlete at Denison University and named to the ESPN Academic All-America Team—an honor given to just thirty-three players across the country. By the time I graduated, I was listed in the school record books in eight different categories. That same year, I was awarded the university’s highest academic honor, the President’s Medal.

I never ended up playing professionally. However, looking back on those years, I believe I accomplished something just as rare: I fulfilled my potential. And I believe the concepts in this book can help you fulfill your potential as well.

Now your focus shifts from writing a book (outcome-based) to being the type of person who is consistent and reliable (identity-based). This process can lead to beliefs

It almost always happens that when the immediate consequence is favorable, the later consequences are disastrous, and vice versa. . . . Often, the sweeter the first fruit of a habit, the more bitter are its later fruits.