Atomic Habits Summary 📖 20 Lessons - James Clear

[@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

[@KazuhaKaedehara-yr9nf]

Thank you! I will do this.

[@uthembekilemay7816]

THANK YOU FOR THE SUMMARY ❤

[@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

[@GirlsToShineinDeerForest]

Just read the Atomic Habits e-book, and some of the content is a bit esoteric. May I share some chapters with you and discuss it together?

[@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.

[@GirlsToShineinDeerForest]

Just read the Atomic Habits e-book, and some of the content is a bit esoteric. May I share some chapters with you and discuss it together?

[@DebraGreen-x4u]

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.

[@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! 😊

[@GirlsToShineinDeerForest]

Just read the Atomic Habits e-book, and some of the content is a bit esoteric. May I share some chapters with you and discuss it together?

[@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! 👍🏽🤪

[@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

[@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.

[@LoveMonica26]

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😢

[@kathynewkirk683]

I actually listen to audiobooks during my walks

[@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

[@PowerInPages]

2:40: The explanation here is simple yet profound, super easy to understand! 👍

[@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

[@GirlsToShineinDeerForest]

Just read the Atomic Habits e-book, and some of the content is a bit esoteric. May I share some chapters with you and discuss it together?

[@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

[@Felisana84]

Wow i wasn't expecting all this great information for change an effective results please keep posting

[@Kai.andEli]

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!

[@CodeSwag]

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

[@GirlsToShineinDeerForest]

Just read the Atomic Habits e-book, and some of the content is a bit esoteric. May I share some chapters with you and discuss it together?

[@PracticalInspiration]

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

[@OnePercentBetter]

Nice!

[@borisgarcia817]

Best ever I recommend it .. but read it slowly and enjoy it with your favourite beverage.. ENJOY..

[@CuriosityIgnited]

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

[@siddhikabra428]

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

[@jessylwiindi2838]

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

[@dyegodinizsouza]

Thanks for sharing this kind of content

[@fr.richardhill2900]

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

[@beebsblue]

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

[@Felisana84]

Thank you so much

[@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. 🤜🤛

[@luluuu9096]

That just helped and motivated me too much than expected 😅❤❤thank you

[@nourashaheen487]

This summary is extraordinary Thank you🙏 Noura from Egypt

[@3nkob231]

منجد فضيع أوي

[@husayinorinboyev4406]

The most best book

[@LaddDentalGroup]

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

[@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.

[@yusramalik9014]

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

[@buddhirajsahu8068]

I wanted this book summary.Thanks Man.

[@OnePercentBetter]

:)

[@mahajansheetalmusic]

Thanks for the summary. God bless you.

[@iamhassantanoli]

Thanks, I needed this.

[@OnePercentBetter]

You're welcome

[@eswarveswarvasireddy5052]

Thank for your review. I just wanted to study that book

[@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

[@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

[@guysmiley4872]

Brilliant videos, keep them coming 👌

[@OnePercentBetter]

More coming!

[@موسيقىهادئة-د5غ]

WALK SLOWLY BUT NEVER BACKWARD…

[@Luke-z2l]

Thanks

[@mg3rd1911]

Walk slowly, but never backwards

[@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

[@Cocokodakblack]

Thank you

[@MzobanziBanziMadindwa]

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

[@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!

[@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.*

[@sergiorodrigues6694]

Amazing book that I keep reading

[@gerardllosa261]

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

[@rupeshrauniyar7429]

Brilliant......i hear it satisfying to me....😅😅

[@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.

[@annefitz7346]

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

[@Tamaresque]

Wow! That is a LOT!

[@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!!

[@mehadyislam]

What a coincidence , I am reading this book now

[@OnePercentBetter]

Nice!

[@Mohammad-Almemari]

Thank you 🙏

[@APW-ry2ok]

If you get 1% better each day you get 37 % better each year ? This got me interested in the rest of the video in a weird way…

[@Miko-kc9td]

Not 37% but 37 times.

[@AndrésÁlamos-e7i]

OFF SIDE, Navia! Siempre le crees y das beneficio de la duda al Boris. Que SÍ abrazó la figura del Perro. Y ya se sabe y se reconoció desde hace un par de días.

[@marion7661]

Well explained

[@jayantadas2132]

I love it

[@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!

[@JakeYardOfficial]

Great summary!

[@lifeeliteacademy]

Thanks for that tips 🙂🙏

[@nicholasalder546]

thank you for ur help

[@wintersfan]

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

[@chocolatewheelchair]

37 days a year. Got it.

[@Felisana84]

I didn't for my self i needed to change an go forward with my life

[@rsdsindy]

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

[@OnePercentBetter]

Awesome! Which lessons was your favourite?

[@zibusisoshembe216]

Interesting 🎉

[@SurendraSingh-pw7bk]

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

[@ganesanls8723]

Wonderful

[@gauravsolanki2299]

Tyty🙏

[@mikelmendizabal8177]

2 minutes no, I do 1 minute habbit. for example, read, clean my room, write a diary, study a subject etc. Almost everyday I do much longer works, but the minimum is 1 minute. 100% effective. What is hard is to start, once you start you go on easily. It is impossible not to have enough will to do a minute. Later on, you realize you have been 5, 10, 15 minutes... x 365.

[@londonmbk]

do you have a transcript in full for this?

[@mistervelux]

This is fantastic!

[@OnePercentBetter]

:D

[@LEOFADS]

Good video

[@Felisana84]

I quit everything cold turkey 🎉😂❤

[@sam55246]

Great video!

[@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 💝

[@Mayanksharma-ss8xj]

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

[@bobsmith4978]

What is the software for this animation ?

[@fearless_soul4766]

താങ്ക്സ്

[@OnePercentBetter]

സഹായിക്കാൻ സന്തോഷം

[@ethaan5707]

Don't be in tempting environment

[@sbaumgartner9848]

I saw two spelling mistakes in this video. I often see it in other people’s videos too. Is this done purposely to get peoples attention?

[@spartansgaming8265]

nice

[@themacocko6311]

This is why my workouts are only 2 minutes long.

[@neog.6048]

😂😅

[@RC-md2yx]

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

[@BeOutstanding]

15:06

[@chocolatewheelchair]

This got me sub the WSJ lol

[@Beogradarac]

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

[@WinstonPeterson-c7d]

Glover Wall

[@LaurenaSmialowski-v5i]

Fisher Port

[@StephenBerrian-p3w]

Schimmel Fall

[@EllanCeovantes-d6u]

Predovic Trail

[@israelsamodar1992]

Loved it❤️

[@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!

[@MarkShaw-g6x]

Is this a good book if you are already old

[@asvt321]

Sure, why not? Try it out

[@lizziebkennedy7505]

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