Atomic Habits Summary 📖 20 Lessons - James Clear

Learn how to build good habits and break bad habits in this Atomic Habits summary. We've summarized and animated all 20 lessons to build better habits and the book is considered the ultimate book on habit development.
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On a 60-minute Zoom call, I will help you to stop caring what people think of you.
I will help you to get your social skills to a level where you're enjoying yourself and not constantly second-guessing everything.
In high school I used to be a 'floater' - I'd walk around from group to group, never feeling like I fit in. I was always the quiet one, and I was afraid to talk to women, let alone understand them.
Now I talk to women with ease, dive into public speaking gigs with enthusiasm, vibe with my real friends, and choose to be the one who organizes get-togethers.
My approach is to 'cut to the mustard' and get to the Truth of parts of yourself you are hiding, but only as far as you are willing to go. I will never force you to do or say something you don't want to do.
My number one reason for helping you is to get you to place in yourself where you feel like you are free. You are at ease. Because you are being the authentic you!
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★★★ TIMESTAMPS ★★★
0:00 Intro
0:24 Chapter 1 - The Power of Atomic Habits
1:56 Chapter 2 - How Habits Shape Your Identity
2:45 Chapter 3 - Build Better Habits in 4 Steps
4:05 Chapter 4 - The Habit Loop
4:45 Chapter 5 - Best Way to Start a New Habit
5:33 Chapter 6 - Environment Over Motivation
6:15 Chapter 7 - The Secret of Self-Control
7:35 Chapter 8 - How to Make a Habit Irresistible
8:27 Chapter 9 - The Role of Family and Friends
9:01 Chapter 10 - How to Find and Fix Causes of Your Bad Habits
9:24 Chapter 11 - Walk Slowly But Never Backward
9:49 Chapter 12 - The Law of Least Effort
10:07 Chapter 13 - How to Stop Procrastinating
10:45 Chapter 14 - How to Make Good Habits Inevitable
11:11 Chapter 15 - The Cardinal Rule of Behaviour Change
11:44 Chapter 16 - How to Stick With Good Habits Every Day
12:21 Chapter 17 - How an Accountability Partner Can Change Everything
12:48 Chapter 18 - The Truth About Talent
13:33 Chapter 19 - The Goldilocks Rule
14:07 Chapter 20 - The Downside of Creating Good Habits
14:19 How to Review Your Habits
15:06 Summary of 20 Lessons
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[@angelwings1]

I quit smoking using a well known authors book. And despite my husband still smoking and friends still smoking, I have been quit for over a year. You don’t always have to remove yourself from situations. Listening to the heroin soldiers story reminded me of this.

[@jennaland]

Was it The Easy Way book? I know a lot of people who quit with that congrats!

[@wiiliskaako5875]

Tell me the book I wanna quit

[@michaelellis6384]

Way better my brother science fiction books by Jack Scott

[@derhard706]

@@wiiliskaako5875 you can also use KZbin videos to help you quit. I managed to quit after 17 years smoking 1 pack/day. First you have to understand WHY you smoke (what's the mechanism and chemistry behind it), then you have to cut habits. Every habit you combine with smoking must be eliminated for around 30 days, e.g. drinking coffee/alcohol & smoking can be eliminated with drinking tea. Or smoking with colleagues in your break can be eliminated by going for a walk alone. It's hard for this one month but it will change your life. Smoking is only 10% nicotine addiction but 90% habit. Non-smoking apps on your phone help as well, they support you keeping up by tracking your progress. Try it.

[@BigLoveT]

14:22

[@johnduthie829]

Habit changes - I no longer buy books as 99% of the content doesn't need to be read. Instead, I watch videos such as one percent better. I get the main points and save time and money. After my accident, I had to change my habits. I could no longer exercise using the biggest muscles in my body, so now I use a wheelchair-accessible gym and a lap pool. Now I need to work on my diet.... any book reviews about eating better? Another great video and review of a book... well done

[@nomad1517]

One of the few "self help" books that actually use real science and psychology. James really does his research. And his sourcing is very well done. I bought this book in 2019 right before the pandemic. I've read at least maybe 5 books on habit formation, including books that were used in corporate training for companies like google, IBM, Intel, etc. This book is hands down the simplest, best explained and easily applicable book i've read so far. And his blog is really good too. Love the habit journal as well. I hope he comes out with a second edition.

[@balwc147]

Agree 💯

[@BeaverAchiever]

Absolutely agree with you! 😊

[@September799]

Hello, Can you share the other book titles 😊

[@sunset33533]

“Goals are good for setting a direction, but systems are best for making progress.” A good quote from the book. I also like the amz workbook called 30 Days to Reduce Stress by Harper Daniels.

[@OnePercentBetter]

In a nutshell: Chapter 1: The Power of Atomic Habits Focus on habits and systems instead of setting goals. Chapter 2: How Your Habits Shape Your Identity The most effective way to change your habits is to change your identity. Chapter 3: How to Build Better Habits Use the 4 laws of behavior change to build better habits. Make the cue obvious, make the craving attractive, make the response easy, and make the reward satisfying. Chapter 4: The Man Who Didn’t Look Right Verbalize or write down your bad habits so you can raise awareness to change them. Chapter 5: The Best Way to Start a New Habit Start a new habit by using an implementation formula which is telling yourself: I will do this habit at this time in this location. Chapter 6: Motivation Is Overrated Make the cues of good habits obvious in your environment. Chapter 7: The Secret to Self-Control Spend less time in environments with temptations. Chapter 8: How to Make a Habit Irresistible Make a new habit easier to adopt by doing it immediately after an existing habit, like brushing your teeth. Chapter 9: The Role of Family and Friends in Shaping Your Habits Hang around people where your desired behaviour is their normal behaviour. Chapter 10: Find and Fix the Causes of Your Bad Habits Remind yourself of the negatives of a bad habit to make it less attractive. Chapter 11: Walk Slowly, but Never Backward Building a habit takes lots of effort in the beginning, but after a little, it gets easier. Chapter 12: The Law of Least Effort Create an environment where doing good habits are easy and bad habits are hard. Chapter 13: The Two-Minute Rule Make new habits take less than 2 minutes to do. Chapter 14: How to Make Good Habits Inevitable Automate your habits. Examples are like buying a better mattress or setting up your own automated banking system. Chapter 15: The Cardinal Rule of Behavior Change Reward yourself for doing a habit, especially in the beginning. Chapter 16: How to Stick with Good Habits Never miss a habit twice in a row. Chapter 17: Accountability Partner Get an accountability partner. Chapter 18: The Truth About Talent Choose the habits that best suit you, not just because somebody on KZbin said you should. Chapter 19: The Goldilocks Rule Do your habit such that it isn’t too easy or too hard. Chapter 20: The Downside of Creating Good Habits Constantly reflect and review for errors in your behaviour.

[@factsofallahal-shaheedserv7816]

Good work

[@autumnhomer9786]

🎀Thank you, I first heard of this book through the,”Headway” app. I still need to get a hard copy of it. 🎀

[@lyny389]

Thanks for the recap

[@axelcodr]

thank you for your wonderful work, I just started reading it a couple of days ago and with your overview I can already say I'm changing in my identity

[@CodeSwag]

Perfect timing! I just finished this book yesterday. I felt bumed because it was such a great read!

[@jonathanpakiri]

This is by far the best summary of the book i have watched and there are quiet a few out there. Great work! Keep it up!

[@KasuriBoy]

Bro i love your videos and watch always all summarys. Please keep the good work mate, i hope it never ends.

[@ginnyberg9271]

I’ve been waiting for a 15 minute review on this book thank you so much

[@mahajansheetalmusic]

Thanks for the summary. God bless you.

[@siddhikabra428]

You're very competent at what you do. It inspires me to do better!

[@bbbproductions7059]

Thanks for the summary! I have had this book for a couple years and never got around to reading it. Now that I know more about it, I definitely want to dive deeper and actually read it! 👍🏽🤪

[@martinnhantran]

Atomic Habits is in the top 5 self-improvement books in my opinion

[@paulh123456]

What are the other 4?

[@OnePercentBetter]

Love it

[@martinnhantran]

@@paulh123456 That's for you to decide and another book I recommend is Deep Work by Cal Newport.

[@balwc147]

@@paulh123456 atomic habits, can't hurt me, deep work, power of now, flow. Those 5 books will change your life for better.

[@RC-md2yx]

Its actually number 1

[@monicamay4735]

Can you please summarize the book, breaking the habit of being yourself? You grab my attention very fast, I have adhd and can’t focus on the book. This video is amazing and I keep rewatching it.

[@isirlasplace91]

You're lucky these tips work for you. I have ADHD too and a lot of those tips don't work for me at all😢

[@beebsblue]

Excellent summary of the book. The recap at the end was super useful. Bravo 👏🏼 👏🏼 👏🏼

[@MzobanziBanziMadindwa]

Thank you for this... I needed the reminder ❤

[@nomad1517]

Oh, also. His philosophy of systems vs goals is literally just another way of breaking down your dreams from Purpose, Vision, Goals, etc. For example, if I wanted to loose weight, and I wanted to keep my weight at around 200 pounds. Lets say I lost 20 lbs. Would I just stop there after I lost 20? No, id keep doing the same actions to remain there, unless I wanted to loose or gain the weight back. That's why he is saying goals only restrict us because they only look at one step that brings us to the big picture. Another example is like, If I wanted to be a runner, and I ran a marthon, well then what? Should I just stop there? No, id keep running races, and marathons, because thats what I do. Im a runner. That's why he uses the roles or identity to organize our habits. The one thing I think he should have talked about is how to set your vision. Because a vision is basically all your identity's or roles in one picture. Its what you want your life, or your business to be in the distant future, and of course that can change if you want to make changes. I think he got that idea from steven covey, because he uses roles in the 7 habits. I know David Allen uses roles as well in his 5 horizons in GTD. At least that's what I got from this. Maybe I missed something, idk. But that would make sense.

[@TheDhammaHub]

The law of slow change every creature must abide by. Our minds rebel against big changes at once

[@maxpro1234]

i love the short summary at the end: 15:06 Summary of 20 Lessons. thanks for the time stamps. great video and a wonderful book.

[@teriw56]

Thanks

[@sergiorodrigues6694]

Amazing book that I keep reading

[@jessylwiindi2838]

Great lessons here! I've learnt a lot Thanks for sharing

[@PracticalInspiration]

Brilliant, I'm reading the book atm, perfect timing!!!

[@OnePercentBetter]

Nice!

[@yusramalik9014]

Very well summarized and this book is worth reading. Thank you so much for the recap on what I read a long ago.

[@Mohammad-Almemari]

Thank you 🙏

[@nicholasalder546]

thank you for ur help

[@guysmiley4872]

Brilliant videos, keep them coming 👌

[@OnePercentBetter]

More coming!

[@LaddDentalGroup]

Love this!!! The world needs more of this type content!! Great stuff

[@TheHealthYard]

Great summary!

[@marion7661]

Well explained

[@ganesanls8723]

Wonderful

[@iamhassantanoli]

Thanks, I needed this.

[@OnePercentBetter]

You're welcome

[@lifeeliteacademy]

Thanks for that tips 🙂🙏

[@CuriosityIgnited]

20 lessons to success? Yes please! I'm ready to supercharge my life with these atomic habits 💪 #atomichabitsbook #jamesclear #20lessons

[@gerardllosa261]

this video is nice, fantastic, amazing, great etc. love it so much😍😘😍😍

[@buddhirajsahu8068]

I wanted this book summary.Thanks Man.

[@OnePercentBetter]

:)

[@josh6762]

Thank you

[@sam55246]

Great video!

[@jayantadas2132]

I love it

[@wintersfan]

alread read chapter 12/20 , 60% done :)

[@nourashaheen487]

This summary is extraordinary Thank you🙏 Noura from Egypt

[@3nkob231]

منجد فضيع أوي

[@gauravsolanki2299]

Tyty🙏

[@Tamaresque]

Wow! That is a LOT!

[@fr.richardhill2900]

New to this channel. Love the work. Hate the music distracting in the background. Please, music more conducive for learning. Please.

[@pinkpastelstudio]

[00:00] 🤖 Learn how to build good habits and break bad habits in this Atomic Habits summary. We've summarized and animated all 20 lessons to build better habits and think better. [01:18] 🛡 Habits are the compound interest of self-improvement. The small changes you make today will compound into remarkable results in the future. [03:37] 💼 Make it obvious: The more visible your good habits are, the more likely you are to do them. The more visible your bad habits are, the more likely you are to avoid them. [06:45] 🎨 Find a cue: Every habit is triggered by a cue. Your cue is the thing that tells your brain to go into automatic mode. [09:56] 🏃‍♀ Make it attractive: The more attractive your habit is, the more likely you are to do it. The more unattractive your habit is, the more likely you are to avoid it. [11:04] 🍣 Make it easy: The easier your habit is to do, the more likely you are to do it. The harder your habit is to do, the more likely you are to avoid it. [11:56] 🗓 Make it satisfying: The more satisfying your habit is, the more likely you are to do it. The more unsatisfying your habit is, the more likely you are to avoid it. [12:46] 🎯 Make it obvious: The more visible your good habits are, the more likely you are to do them. The more visible your bad habits are, the more likely you are to avoid them. [13:26] 🤝 Make it rewarding: When you reward yourself for doing good habits, you are more likely to stick with them. When you punish yourself for doing bad habits, you are more likely to avoid them. [14:45] 🕵‍♀ Make it a part of your identity: When you believe that you are the type of person who does good habits, you are more likely to do them. When you believe that you are not the type of person who does bad habits, you are more likely to avoid them.

[@jgamby5]

After watching the 1st video i’ve ever seen of James, I subscribed. Halfway through this video, the 2nd I’ve “seen” I write this comment... I listen to many different people who also create animated book summaries and this is now my favorite. Think about that, the #1 thing in my life, in this category, just changed from previously be in a nonexistent position. Imagine having that in the other areas of life ...the #1 thing doesn’t have to work its way up to #1 position... it comes immediately from a nonexistent position!

[@LEOFADS]

Good video

[@jayme3557]

Because I have OCD and ADHD, the words: goals, to-do, etc. make me cringe. So, I sat down and brainstormed for a word or phrase that Wouldn't make me cringe and remembered the phrase that: Plan of Attack. It is way less stressful for me to get anxious about Having to do things, no matter what they are. 🤜🤛

[@mistervelux]

This is fantastic!

[@OnePercentBetter]

:D

[@user-mo2dl6sv2z]

Everyone should listen to this, it will help people who want to quit their addictions and create better habits.

[@israelsamodar1992]

Loved it❤️

[@filipsindelar6084]

I read it about 2 days ago, an amazing book!

[@OnePercentBetter]

Awesome! Which lessons was your favourite?

[@spartansgaming8265]

nice

[@hamidhoss3449]

Great summary of the book. One mistake tho, Floss before brushing teeth and not the other way around!

[@Jennifer_Lewis_Beach_Living]

I agree with this - flossing before brushing gets your teeth cleaner and allows the fluoride to work more effectively between your teeth. I never understood why dental hygienists always floss AFTER the teeth cleaning, although if you get an extra fluoride treatment, they do this step last.

[@mehadyislam]

What a coincidence , I am reading this book now

[@OnePercentBetter]

Nice!

[@ajf5324]

I always find it interesting when i read books like this and the compound effect. For me all of this is common sense and also, when you try to achieve a goal or do something you learn all of this naturally as you go anyway. To proceed you learn what you have to do as you go anyway. Reading a book like this can be helpful in understanding but is kind of putting the cart before the horse. It can paralyze you and your wasting time reading about the process instead of actually going doing it.

[@keanebehbahani8811]

do you have a transcript in full for this?

[@bobsmith4978]

What is the software for this animation ?

[@mg3rd1911]

Walk slowly, but never backwards

[@annefitz7346]

A boiled egg has no appeal to me. Scrambled eggs for me! Good info. Thx.

[@travelchannel304]

Ohh wow! Make it your identity! Ok. Just becareful, just not pay too much attention to ego or monkey mind is vicious when starting new anything! Regardless of how successful youve been in life or not! Ive written all the habits down..just dont start. I had great ones from age 5!! But by 22...i started slippin! Most of the good is still in there . Also, listen to Info on the subconscious & how it keeps the habit behaviors. Consciousness mind is in present & creative!!

[@Beogradarac]

English isn't my first language. Does anyone can better explain me chapter 14? Thanks in advance.

[@elihodges5593]

Does this book really assert that setting goals will have NO effect on success? That sounds like a misinterpretation. With respect! Love the channel.

[@OnePercentBetter]

Will have to double check the specific wording, thank you for pointing this out

[@SOMUBIBLIOPHILEREADER08]

जितने भाई लोग यूट्यूबर हैं बस लगे रहो अपनी ईमानदारी से कभी ना कभी जरूर कामयाब होगै और अपनी मां बाप का नाम जरूर रोशन करोगे❤❤❤❤ लव यू ऑल युटुबर

[@MultiLightDark]

The only thing I dislike and criticize the most about this video is the chapter 16. No matter what you *WILL* miss twice if you're a human that has responsibilities and an 8 hour job. Some things you do once a week and sometimes things happen to prevent that from happening. What if your car breaks down and you can't go to the music camp for a few days that you went to for a while. You missed twice and now you're eating yourself up for it? Does that negate everything you've done up to that point? No. You still did it and you still retained the information give yourself a pat on the back. What if you hurt your ankle and it's advised you not go to the gym for a week. You've missed twice are you a piece of shit because of it? Chapter 16 makes it seem like everything is make or break and it's not allowing you to forgive yourself? One of the biggest things to keep in mind is to let life play it's part and even if you don't do something for a bit of time it doesn't make you a worse person and it doesn't mean you're not actively trying to change. Let yourself get there. *Sometimes you need to win the mental battle before you continue.*

[@BeOutstanding]

15:06

[@fearless_soul4766]

താങ്ക്സ്

[@OnePercentBetter]

സഹായിക്കാൻ സന്തോഷം

[@themacocko6311]

This is why my workouts are only 2 minutes long.

[@laureygreider7617]

I really enjoyed listening to you and the way you explained things , but I had to stop listening because of the music. So sad, because I would have liked to hear the whole thing. Thanks for trying to teach me, but I can’t concentrate with the incongruous music in the background. Good luck to you in your endeavors 💝

[@travelchannel304]

Yep! Make the habit attractive! Teimming trees of shrubs is my oxytocin hit , like the picture of the sexy star or songs i love to dance to! Ah lol lol!

[@lifeformationist5697]

Hello! Everyone watching, my channel is all about putting forth information about all areas of self improvement! If anyone is willing to give insight or critique on my videos, like what to improve i'd appreciate it greatly! I mean no disrespect by this post, I'm simply trying to improve! Hope everyone is doing great!

[@Mayanksharma-ss8xj]

Will power is overrated ,why not just use that will power to make certain adjustments to change our environment

[@Blkac-pill-Black-Life]

Im always almost going full power in then cant maintain the habit will this book help me?pls those who read it

[@syednoor260]

How to create such video .. anybody help, 🎉

[@lizziebkennedy7505]

I think war at home would be the trigger. Lots of vets lived in war zones forever. Any guesses as to the demographic?

[@ethaan5707]

Don't be in tempting environment

[@SurendraSingh-pw7bk]

The Transcript is not of the same video, it displays somthig else. Difficult for not native English speaking persons like me.

[@user-wc8cn7pt6m]

Is this a good book if you are already old

[@RC-md2yx]

This is not 1% success this book is 100% success

[@Ma.belle254]

15yrs ago--you need to set goals. Today, don’t set goals, create habits 😮 humans , go back to the truth ‘GOD’s word’ the Bible for never changing wisdom

[@gonkong5638]

9:23 it doesn't work. I see picture of a cancer lung in my cigarette everything I pick up the pack ( In my country cigarette company have to print lung cancer in the cover) Is it work? No plenty of kid still do it.

[@ironwilled9471]

Actually it's 3.7 times Better. 370%

[@thadsmith6520]

Not necessarily if you include your 1% improved in the total for the next days 1% improvements compound interest

[@user-bs8jx4qr7w]

In which accent you're talked

[@cobra77712]

Australian

[@cobra77712]

Aussie

[@AsgharAli-xk7ho]

why the politics is like this i m from india but i love peoples i dont care where are they from but pakistan ho ya india chor wahan bhi hai to yahan bhi hai gndi politics wahan hai to yahan bhi hai achche wahan bhi hai to yahan bhi hai dont judge from their place i love all peoples

[@sanssun5050]

8:49 Join a cult(ure)

[@superiorspider-man1720]

You picked the wrong thumbnail

[@martinnhantran]

What's wrong with the thumbnail?

[@OnePercentBetter]

Oops :P Based on votes, the score was pretty even. So far, the video is performing very well, so don't see changing the thumbnail at this point.

[@seanpalermo7080]

Interesting and effective for sure, but it’s for the weak minded, if you want to do the hardcore version and build some character do it the Andrew Tate way: Discipline and abolish the need to be happy/have fun. Be stoic and do as you said you would. You are in the army now. Become a man don’t stay a soyboy.

[@sixtinaleguin7980]

Perhaps the book is good. But speaking or reading with background music is a No-Go. This music is so annoying and shrill. :(

[@Tamaresque]

Your subtitles are, unfortunately, complete gobbledegook!

[@tatea.1766]

"Don't watch a sexy picture on instagram if you want to quit porn" And he shows a sexy image on instagram-__- KZbinrs getting more stupid day by day.

[@lindamcadarra402]

The voice on this video is boring one tone puts me too sleep

[@user-js4fq3nz7l]

One of the few "self help" books that actually use real science and psychology. James really does his research. And his sourcing is very well done. I bought this book in 2019 right before the pandemic. I've read at least maybe 5 books on habit formation, including books that were used in corporate training for companies like google, IBM, Intel, etc. This book is hands down the simplest, best explained and easily applicable book i've read so far. And his blog is really good too. Love the habit journal as well. I hope he comes out with a second edition.