My goal this year is to read one book per month that helps me become a better person or lead a better life. I started with Atomic Habits by James Clear. The reason I started with this book is that I’m working on personal consistency. Meaning, I’m working on the act of being consistent in the small things in my life. I knew that this book would help me with this and I was correct. Here are 10 life changing lessons that I learned from reading the book Atomic Habits.
Lesson 1: Small changes compound over time into big results
James Clear talks about how making tiny margins of improvement in everything we do compound into big results over the span of time. This is an important lesson, and perhaps the one I found most useful in this entire book.
I planned to lose weight last year. I plan every year to save more money than I do. I often don’t reach my goals because I get discouraged when I don’t see big results right away. Turns out that I’m not alone in this.
The good news is that according to James Clear that’s normal and we can do something about it. We can make small improvements….very small improvements…. every day that over time will lead us to accomplish whatever goal we have.
In fact, James Clear says that if we just improve 1% every day then we will be 37% better by the end of the year. I’ll take it. One of my favorite quotes from the book is “Making a choice that is 1 percent better or 1 percent worse seems insignificant in the moment, but over the span of moments that make up a lifetime these choices determine the difference between who your are and who you could be.” If you let that sink in for a few minutes it will begin to dawn on you how significant that statement is.
“Habits are the compound interest of self-improvement.” These small, atomic habits, are the building blocks of our lives.
Lesson 2: Goals give us direction, but systems are necessary for progress
Rather than focusing all of our attention on the goal, we need to implement systems into our lives that help us achieve our goals. You have to develop systems that make it easy to develop the habits that you want and discourage the ones that you don’t.
Dictionary.com defines a system as “any formulated, regular, or special method or plan or procedure.” Also, “due method or orderly manner of arrangement or procedure.” Basically we need procedures in place that create a system that will help us build and sustain good habits.
Lesson 3: To change our habits we first have to change our identity
Instead of focusing all of our energy on the outcome of a habit we are trying to develop, we need to be focusing on who we want to become. He states “The ultimate form of intrinsic motivation is when a habit becomes part of your identity.” The more you identify with a certain habit the more likely it is to stick.
I’m sure you’ve heard before that if you want something you have to begin acting/living like you already have it, like you already “are” it. I generally hear these kinds of statements in reference to manifestation, but I think this is closely linked with what Mr. Clear is saying.
Our minds our powerful. If we want to accomplish something or become something else, then we have to first take on the identity. We have to believe.
Lesson 4: There are 4 laws to behavior change
Mr. Clear lays out four laws to behavior change as the following:
- Make it obvious
- Make it attractive
- Make it easy
- Make it satisfying
He says that by using these four laws of behavior change we can build better habits, and by using the inverse of them we can get rid of bad habits. All humans are wired to take the path of least resistance and pain. Not only do we want to take the easy path, but we also want an immediate reward if we do something “good.”
Rather than fighting against this, we can use them to our advantage. By applying the aforementioned “Laws of Behavior Change” we can create a system whereby creating healthy habits are easy and keeping bad ones are inconvenient.
If you have a goal that you are trying to reach by creating a good habit, use the above. See how you can use the four laws of behavior change to make the habit you are tying to build so easy and so satisfying that you can’t fail.
Lesson 5: You need to set clear Implementation Intentions
If you are going to achieve a goal you need to have a very clear plan of how you are going to get there. An “implementation intention” is a specific plan for when, where, and how you are going to do something. This clear design of how to get from point A to point B makes it much more likely that you will follow through. Don’t be vague. The more specific you are the better.
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Lesson 6: Habit Stack
Habit stacking is connecting a habit that you want to perform with one that you already have. Mr. Clear puts for that in human behavior what you decide to do next is often connected to what you have just done.
The idea is that the two habits will become linked in your mind, therefore allowing you to form the new (presumably healthy) habit. This is closely related to a cue which he also discusses.
For example, I have implemented this in my own life like this: I want to remember to take my medicine in the morning. A habit I already have in place is to wake up and walk out to my coffee maker to make coffee. So I have connected the habit of taking my medicine with my making my coffee. Set the coffee maker, take my medicine. I have stacked one desired behavior on top of a habit I already had in place.
Lesson 7: Your environment is crucial
If you want to succeed at something set your environment up so you will. Your environment will be key to your success. If we want to be successful in building good habits and reaching our goals we need to have systems in place to achieve them, and those systems need to be in place in an environment that makes it easy to sustain them. James Clear says “Environment is the invisible hand that shapes human behavior.”
You can use your environment to make your new habits easier by removing barriers that are in the way. Making it as easy as possible to be successful. Think about a habit that you really wish you could master and then think about how you can manipulate your environment to make it so easy that it would be ridiculous not to do it.
Rewards also play a key roll in whether we are willing to do something. So set your systems in your environment up so that you receive a reward when you perform the behavior that you wanted. This can be something very simple, such as checking off a box on a chart, or something more elaborate.
Lesson 8: We can learn new habits. Even hard ones.
There are several things we can do to help us learn hard habits. First, you have to have a positive mindset. Our minds are very powerful and we will be more likely to succeed if our mindset is one of positivity and belief in success.
Second, it’s important to show up and do the hard work. No matter what else is going on, no matter how we feel, we need to stick to it. Repetition is key to building good habits and the author suggests that it’s better to show up and not do something well than to not show up at all. Focus on showing up every day and not breaking the chain.
Lesson 9: Use the 2 minute rule
Habits are built on repetition. Not necessarily doing something well but just doing it. Over and over again. So anytime you feel like opting out on the goal you are working towards, practice the 2 minutes rule. Just show up for two minutes. That’s it. Even if you show up in a crappy mood and you do a bad job, just showing up is what matters. So show up for 2 minutes regardless.
Lesson 10: Use tools to stay on track
I was really excited when I got to chapter 16. If you have read any of my blogs on the new year you have probably heard (or seen me in my videos) me recommend Habit Trackers.
I am a huge fan of habit trackers so I was really excited to read the James Clear is as well. He puts for that the act of checking off a box everyday, or tracking in some other way, makes performing a task seem more rewarding, and therefore more likely that you will continue to perform it. I know this works for me!
He also strongly recommends using an accountability partner. Someone who will know if you don’t keep your promises to yourself and hold you accountable.
Also, choose the habits that best suit you. Don’t try to build a habit around something you detest. You’ll be setting yourself up for failure. Instead, choose to build habits that will bring you joy and fit into your life in a happy way. Not that it will be easy….just that you won’t hate everything about it.
In Conclusion:
Building good habits, and getting rid of bad habits is possible. Focus on making small changes every day, just one percent better than the day before.
Set up systems and your environment in a way that will naturally lead you towards success.
Make whatever habit you are tying to build obvious and attractive. Reward yourself for a job well done.
Identify as the kind of person who successfully completes the habits you are building and believe that it’s possible.
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