Book notes taken in GoodNotes for Atomic Habits by James Clear

1. Chafter I-
The
Surprising Power
of Atomic
# I.
I I
Habits
Why Small Habits Make a
Bigrun
muncher -
Zither
O . 9 936 I 0 . 03
) . O 1365 = 37.
7 8
I °
I .
Better
Every day
RESULTS
"
It

2. * Your outcomes are a
lagging measure
of
your habib.
n
y
Y OU
"" "
u .
:*:.÷ .
=VALLEY OF
D I S A P P O I N T M E NT
A-
Forget about goals .
Focus on
Goths Instead .
* Goals are about results
you
want to achieve .
systems are
about the Grocers es that lead to
those results.

3. A howls are
good for
setting a
direction ;
but
systems are best for
making progress .
* Winners le Losers have the same
goals .
* Goals restrict
your hafhuners
A You do not rise to the level
of
your goals . You fall to the level
of your systems .

4. Chapter
How Your Habib Shape Your
-
Identity ( and Vice Versa)
-
-
OUT COMES
Qe:::::
Outcome Based Habits
I
Identity Based Habits
A Behavior that is
incongruent with
self will not last .
A- The ultimate form of intrinsic
motivation is when a habits becomes
part of your identity .
* Ultimately , your
habit matter because
they help you become the type of person
you
wish to be .
YoubecomeyourhahibI

5. Chapters
HowtoBuildB.etterttabib-in.LA#tefs
Problem Ph are
-
.
Solution Phase

6. Howho-createagoodhality.ee: Make it obvious
Craving : Make it attractive
Response .
Make it
easy-
a
Reward :
Make it
satisfying
HowtoBdh
ye
.
: Make it invisible
craving : Make it unattractive
Response .
Make it difficult-
a
Reward : Make it
unsatisfying

7. Chapters
TheManWh¥ok
Eight
Bullshit Filter Chapter ! !

8. Chapters
TheBestwg.ES#ne-whabitt-2onplementahionTntentio
A Plan You Make Beforehand
about when 2 where to act .
9 mflementation Intentions are
effective
in
getting
to stick to our
goals.
Iwilt[BEHAYloR]at[T1ME]Tin#AT0N]Ff
AHabitS1acking#One
of the best
ways to build a habit
is to
identify a current habit you
already do each
day and then stack
your behavior on
top .
use the connectedness
of behavior
to your advantage .
After [ CURRENT HABIT] ,
I will
[NEWHaB,]dGTTEg&p

9. Chapter 6
-
-
Motivation is Overrated ;
I
Environment Often Matters More
-
-
A Environment is the invisible
hand that shapes human behavior ..
. .
.
.
Every
habit is context dependent
A Design your environment for
Success .
you can attire the up aces
where
you
live & work to increase
your exposure b- tve Wes
,
and reduce
your exposure to -
re ones .
heconteatesthecue.IT
*
ht is easier to build new
halibuta new environment because
you
are
not
fighting against old cues .

10. Ekafterf
The Secret to Self-
Control
-
*
"
disciplined
"
people are better at
structuring
their lives better in a
way
that
does not require heroic will fewer and
self- control .
*
Eliminate bad habits by reducing
exposure to the cue that causes it .
*Selflonh-elisashorttrmsha£gy#
notalongtermone_

11. Chapter
Howtomakea.lt#Irresisible
A If you
want to increase the odds that
a behavior will occur
,
then You need to
make it attractive .
A Dopamine is released not only when
you
experience pleasure,
but also when
you
antiufate
it .
And whenever dopamine
crises,
it motivates
you
.
* TemftationBundkngfe.ee
'
more probable
behaviors will reinforce hers probable behaviors?
Habit
Stac€#¥¥g
⇐@Eyt#÷¥2 .
After [HA¥#¥Bf;g#

12. Chafter9
-
The Role of Family and Friends in
I
Shaping Your Habib
-
-
←
The customs 2e practices of life in
Society is week us
along.
"
-
Michel de
Montaigne
We imitate the habits
of -
ci ) The close
← i ) The
many
Ciii ) The
powerful .
* Join a
culture where
your
desired
behavior is the normal behavior .

13. Chafter I O-
-
Howtofindand.fi#
of your
bad habits
-
-
*
Reframe the associations
you
have
about a had habit
,
to make the seem
unattractive .

14. Chapter I I-
-
walkslowlyg.W.me#d
* Bonin: Does not lead to outcome
TAKE: Leads to outcome,
i. e
brochures a result
* Motion allows ↳ to feeds like
we are
making forogress without
running
the risk
of failure.
*
If you
want to master a habit
,
the
key is to start w/ repetitions
perfection.
*
Long-7ermpatenliah.ee# The
strength-
-
erring of connections betweenneurons in
the brown based on
recent patterns of acting.

15. Chapter
thaw ofLeast Effort
A One
y the most effective ways to reduce
the
friction associated with
your habits
is to fracture environment
design

16. . Chafter I 3-
-
HowtostopP.ro#ashnIingby
Using the Two - Minute Rule
-
-
* The
difference between a
good dayand a bad
day
is
often a few bro ductive
and
healthy choices made at decisive
moments .
A- Decisive moments set the options
available to
your future self .
* The Two -
Minute Rule :
"
when
you
start a new habit ,
it should take less
than two minutes to do
' '

17. Chapter
How to Make Good Habits Inevitable
#
*
and Bad Habits Impossible-
Sometimes
,
success is less about
making
good habits
easy,
than
making
bad habits
hard .
*
commitmentdeviceg.tt choice
you make
in the
present that controls
your actions
in the future .

18. ChaptersThe¥hawor
danger.
We are
likely to repeat the behavior*
when the experience is
satisfying .
*
mwhEtIfTwheddisaffectedlypta
*

19. ecehafter
Howtostr.cl#ihGoodHGis
Every ←
* Use a Habit Tracker

20. cheftent
HowanAC.com#Partner-canEgeEerything
* ya ya,
B knew !

21. Chafter I 8-
-
Thetruthh-bo.IT#hen
Genes Matter he when They Don't)
-
-
A- The Secret to
maximizing your odds
of success is to chore the right field
of competition .
.
.

22. Chapter I 9-
The Goldilocks Rule :
How to
#
stay motivated in
Life 2 Work
-
-
no..
s
T
T
BOREDOM
FAILURE
→
DI FT I CULT]
* The greatest threat to success is not
failure,
but boredom .
* Professionals stick to the schedule .
Amateurs let
life get in the
way
.

23. Chapter 20-
TheDounsideofCg
Good Habits-
Habits -1 Deliberate Practise =
Mastery
A HABIT
E
- -
une
MEIER'M
E
q,
↳ yay , ,
¥
REPETITIONS
EJ
Mastering
FIELD
•
REPETITIONS