Atomic Habits from Jame Clear

1. Atomic HabitsJames Clear

2. Chapter 1
What you should happen
What happen here
1% Better Everyday
0.99 = 0.03
1.01 = 37.78
365
365

3. Valley of disappointment
Why can’t I publish the paper?

4. Chapter 2
Outcome : Paper publication, Loose weight
Process : Doing the research, Exercise and Eating healthy food
Identity : To be researcher, To be healthy person
Which one do you select?

5. Outcome based habit Identity based habit
The ultimate form of intrinsic motivation is when a habit
become part of your identity.

6. Chapter 3 How to build better habit in 4 simple steps
Cue Craving
Reward Response
1 2
34

7. How to break a Good Habit
Cue : Make it obvious
Craving : Make it attractive
Response : Make it easy
Reward : Make it satisfy

8. How to create a Bad habit
Cue : Make it invisible
Craving : Make it unattractive
Response : Make it difficult
Reward : Make it unsatisfy

9. Chapter 4 Habit Scorecard
= Wake up
= Turn off alarm
= Check my phone
= Weight myself
= Take a shower
= Brush my teeth
= Floss my teeth
= Put on deodorant
= Hang up towel to dry
= Get dressed
= Make a cup of tea
1st Law
Make it obvious

10. Habit Scorecard
= Wake up =
= Turn off alarm =
= Check my phone -
= Weight myself +
= Take a shower +
= Brush my teeth +
= Floss my teeth +
= Put on deodorant +
= Hang up towel to dry =
= Get dressed =
= Make a cup of tea +

11. Chapter 5 The Best way to Start a new habit
A plan you make before about when & where to act.
I will [behavior]
at [time] in [location].

12. I will wake up 7 am
and run.
Implementation Intention
When I sit at sofa,
then reading a book.

13. Habit stacking
One of the best ways to build a habit is to identify
a current habit you already do each you and already do
each day and then stack your behavior on top.

14. Use the connectedness of behavior to your advantage.
After [current habit], I will [new habit]

15. Chapter 6
Environment often matters more
The context is the Cue.
Environment is the invisible
Hand that shapes human behavior
.. Every habit is context dependent
2rd Law
Make it attractive

16. Design your environment for
Success. You can alter the
spaces where you live & work
to increase your exposure to.
Put your books
beside the sofa

17. Chapter 7 The Secret to Self Control
People with high self-control tend to
spend less time in tempting situations.
It is easier to avoid temptation than
resist it.

18. One of the most practical ways to eliminate a bad habit is
to reduce exposure to the cue that caused it.
Do not bring the fast food to home.

19. Chapter 8 How to make a habit irresistible
If you want to increase the odds
that a behavior will occur, they you
need to make it attractive.
Prepare your shoe
for walking

20. Habit Stacking + Temptation Bundling
1. After [current habit], I will [habit I need].
2. After [habit I need], I will [habit I want].

21. Chapter 9
The Role of Family and Friends in shaping your habit
Join a culture where
your desired behavior is
the normal behavior.

22. Chapter 10
How to find and fix the causes of your bad habits
Make it unattractive.
The cause of habits is actually
the prediction that precedes
them. i.e., withdraw saving money.

23. Chapter 11 Walk Slowly, but never backward
Action leads to outcome. i.e., produce a result.
3rd Law
Make it easy
The amount of time you have been
performing a habit is not as important as
the number of times you have performed it.

24. Chapter 12 + 13 The Law of Least Effort + How to stop
procrastinating by using the 2 minute rules
When you start a new habit it should less than 2 minutes
to do. Make the habit easy as possible to start
Read before bed each night -> Read one page
Study for class -> Open a notes
Run 3 miles -> Tie my running shoes
Master the habit of
showing up

25. Very Easy Easy Moderate Hard Very hard
Put on your running
shoes
Walk ten minutes
Walk ten thousand
steps
Run a 5K Run a marathon
Write one sentence Write one paragraph
Write one thousand
words
Write a five-
thousand word
article
Write a book
Open your notes
Study for ten
minutes
Study for three
hours
Get straight A’s Earn a PhD

26. Chapter 14
How to make good habits inevitable and bad habits impossible
Commitment Device : A choice
you make in the present that
controls your actions in the
future. - I.e., commit with
fitness trainer

27. Chapter 15
The Cardinal Rule of Behavior Change
4rd Law
Make it satisfying
We are more likely to repeat
a behavior when the
experience is satisfying.
What is immediately rewarded
is repeated. What is
immediately punished is
avoided.

28. Chapter 16
How to stick with good habits every day
One of the most satisfying
feeling is the feeling of
making progress.

29. A habit tracker is a simple way
to measure whether you did a
habit-like marking on calendar.
Do not break the habit

30. Chapter 17 How to accountability partner can
change every thing
An accountability partner
can create an immediate cost
to inaction.
Paying your partners money when you
cannot do the habit.

31. Running with your partner Announce on Facebook to diet

32. Chapter 18 The Truth About Talent
The secret to maximizing your
odds of success is to choose
the right field of competition.
Short basketball players

33. Chapter 19
The greatest threat to
success is not failure, but
boredom.
Less interesting
The Goldilocks Rule : How to stay motivated
in life & work
Challenge

34. Professionals stick to the schedule;
amateurs let life get in the way.

35. Chapter 20 The Downside of
Creating Good Habits
• Habits + Deliberate practice =
Mastery
• Reflection and review is a process
that allows you to remain conscious
of your perform over time.

36. Good Habit Bad Habit
Cue - Make it obvious Cue - Make it invisible
Craving - Make it attractive Craving - Make it unattractive
Response - Make it easy Response - Make it difficult
Reward - Make it satisfying Reward - Make it unsatisfying