"The difference between a good day and a bad day is often a few productive and healthy choices made at decisive moments. Each one is like a fork in the road, and these choices stack up throughout the day and can ultimately lead to very different outcomes."
The #1 New York Times bestseller, Atomic Habits, has sold over 5 million copies worldwide and been translated into more than 50 languages. It's also the *only* book I read back-to-back. Ever.
It is short, direct, practical, informative, and perhaps one of the most actionable books you'll find in the self-help section (see below's list of resources for next steps after reading). I want to share a bit about habit formation from the book, and also James' mantra: “When making plans, think big. When making progress, think small.”
HOW TO CREATE A GOOD HABIT: 4 Steps.
1. Make It Obvious:
Fill out the Habits Scorecard. Write down your current habits to become aware of them. Use implementation intentions: “I will [BEHAVIOR] at [TIME] in [LOCATION]." Use habit stacking: “After [CURRENT HABIT], I will [NEW HABIT].” Design your environment. Make the cues of good habits obvious and visible.
Example: I will run three miles after work in my neighborhood three times a week. After closing my work laptop I will fill up my water bottle and put on my running shoes.
2. Make It Attractive:
Use temptation bundling. Pair an action you want to do with an action you need to do. Join a culture where your desired behavior is the normal behavior. Create a motivation ritual. Do something you enjoy immediately before a difficult habit.
Example: After running I will cook dinner, my biggest meal of the day, with some healthy favorite options from my refrigerator and pantry. I will ask my neighbor to run with me instead of her going to the gym. I love to eat, so running beforehand will temptation bundle it all together.
3. Make It Easy:
Reduce friction. Decrease the number of steps between you and your good habits. Prime the environment. Prepare your environment to make future actions easier. Master the decisive moment. Optimize the small choices that deliver outsized impact. Use the Two-Minute Rule. Downscale your habits until they can be done in two minutes or less. Automate your habits. Invest in technology and onetime purchases that lock in future behavior.
Example: I will have my water bottle, running shoes, and airpods ready to go on my kitchen counter after work. The decisive moment is after work when I come into the kitchen and living room. If I turn on the TV I will likely stall from getting out the door. So I will hide it out of sight. If I need to, I will buy Strava app to record my runs or a gym membership to further lock in my habit of running.
4. Make It Satisfying:
Use reinforcement. Give yourself an immediate reward when you complete your habit. Make “doing nothing” enjoyable. When avoiding a bad habit, design a way to see the benefits. Use a habit tracker. Keep track of your habit streak and “don’t break the chain.” Never miss twice. When you forget to do a habit, make sure you get back on track immediately.
Example: I will track my habits in Strava app and watch for new PRs in distance, time, or total miles in a month. I'll compete with last year's month. When I complete my habit I eat as much healthy food as I want, and on Fridays dessert.
It is short, direct, practical, informative, and perhaps one of the most actionable books you'll find in the self-help section (see below's list of resources for next steps after reading). I want to share a bit about habit formation from the book, and also James' mantra: “When making plans, think big. When making progress, think small.”
HOW TO CREATE A GOOD HABIT: 4 Steps.
1. Make It Obvious:
Fill out the Habits Scorecard. Write down your current habits to become aware of them. Use implementation intentions: “I will [BEHAVIOR] at [TIME] in [LOCATION]." Use habit stacking: “After [CURRENT HABIT], I will [NEW HABIT].” Design your environment. Make the cues of good habits obvious and visible.
Example: I will run three miles after work in my neighborhood three times a week. After closing my work laptop I will fill up my water bottle and put on my running shoes.
2. Make It Attractive:
Use temptation bundling. Pair an action you want to do with an action you need to do. Join a culture where your desired behavior is the normal behavior. Create a motivation ritual. Do something you enjoy immediately before a difficult habit.
Example: After running I will cook dinner, my biggest meal of the day, with some healthy favorite options from my refrigerator and pantry. I will ask my neighbor to run with me instead of her going to the gym. I love to eat, so running beforehand will temptation bundle it all together.
3. Make It Easy:
Reduce friction. Decrease the number of steps between you and your good habits. Prime the environment. Prepare your environment to make future actions easier. Master the decisive moment. Optimize the small choices that deliver outsized impact. Use the Two-Minute Rule. Downscale your habits until they can be done in two minutes or less. Automate your habits. Invest in technology and onetime purchases that lock in future behavior.
Example: I will have my water bottle, running shoes, and airpods ready to go on my kitchen counter after work. The decisive moment is after work when I come into the kitchen and living room. If I turn on the TV I will likely stall from getting out the door. So I will hide it out of sight. If I need to, I will buy Strava app to record my runs or a gym membership to further lock in my habit of running.
4. Make It Satisfying:
Use reinforcement. Give yourself an immediate reward when you complete your habit. Make “doing nothing” enjoyable. When avoiding a bad habit, design a way to see the benefits. Use a habit tracker. Keep track of your habit streak and “don’t break the chain.” Never miss twice. When you forget to do a habit, make sure you get back on track immediately.
Example: I will track my habits in Strava app and watch for new PRs in distance, time, or total miles in a month. I'll compete with last year's month. When I complete my habit I eat as much healthy food as I want, and on Fridays dessert.
- All Atomic Habit Resources (from annual Integrity Reports to data visualization of studies cited and much more)
- The Habits Scorecard (For ranking your current habits positive or negative)
- The Habits Cheat Sheet (For habit formation or destruction)
- The Habits Contract Sheet (For next-level accountability partners)
ABOUT THE AUTHOR
James Clear is a writer and speaker focused on habits, decision making, and continuous improvement. He is a regular speaker at Fortune 500 companies and his work has been featured in places like Time magazine, the New York Times, the Wall Street Journal, and on CBS This Morning. His popular "3-2-1" email newsletter is sent out each week to more than 1 million subscribers. It includes 3 short ideas from Clear, 2 quotes from others, and 1 question to ponder during the week.
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