Atomic Habits by James Clear

Atomic Habits

Atomic Habits by James Clear is a guide on how to change your habits in a systematic approach which has sold millions of copies worldwide.  On Amazon the book has a 5-star rating with over 800,000 reviews and is available in Hardcover, Kindle, and Audiobook.  If you want to improve or start new habits, this book delivers. 

The fundamental idea of the book is that we all have habits that either move us forward towards goals or away from goals. Habits are based on an approach that work for us or against us. James Clear wants you to focus on the approach that gets you to your goal since good habits help us become the type of person we wish to be.

As a husband, father, career man and solopreneur I am constantly in the process of improving my habits and getting rid of the non-value ones. I’ve read a lot of habit books over the years; I must say Atomic Habits is one of the best. So why is this book one of the leading habit self-improvement books? Read on to find out about the Four Laws of Behavior Change.

Four Laws of Behavior Change

The Four Laws of Behavior Change are actionable strategies that help us understand what habits are, how they work, and how to improve them. These simple laws will help you create good habits.

Make It Obvious (Cue)

To help build new habits James Clear discusses two strategies, Implementation Intention and Habit Staking. Make it obvious (Cue) by writing down your current habits so you are aware of them.

Implementation Intention is when you specify an exact time and date. It’s a habit that isn’t a daily habit, such like paying a bill once a month. Stipulating a time and date make you accountable.

Habit Stacking is when you attach a habit to an existing habit.  I’m sure you already use the strategy of Habit Stacking.  For example, in the morning at work I login, review my notes from the previous day, and prioritize my calendar for the day.

Make It Attractive (Craving)

James Clear writes about making habits attractive (craving). He says that one should highlight the benefits of the habit rather than the downside that makes the habit less attractive. Also, surround yourself with people who have similar habits, like running clubs, cycling clubs or such.

Belonging to a group with similar habits or goals will help you stay motivated and develop discipline. There is a difference between road cycle training alone versus with a group. With a group you are held accountable and can discuss challenges.

Make It Easy (Response)

A lot of us are lazy when it comes to our goals or habits because we often go all in.  James Clear writes that to stick with habit it needs to easy and distraction free.  Awhile back, my wife and started a new habit of reading 20 minutes a day while our twin girls ready twenty minutes as well.  Distractions like the TV is turned off and cell phones go on the mantel out of reach.  You’ll be surprised how quickly the 20 minutes fly by.  Make it easy on yourself.

The author discusses another strategy, the 2-minute rule. You will be surprised how may habits can be scaled down to under 2-minutes or less. For example, I challenge myself to unload the dishwasher in the morning while my coffee brewing and I challenge myself to review my daily calendar every morning. This may not be huge habits but it’s progress in my daily life.

Make It Satisfying (Reward)

James Clear wrote, ‘The consequences of bad habits are delayed, while the rewards are immediate.’  Habits that are satisfying are repeatable.  We naturally like repeatable habits because in most cases they are rewarding.  That’s why we keep repeating them. The author also reminds us that its important to have habits that are for designed longevity. Make it satisfying.

If you purchase the hardback or table format James Clear provides a habit tracker format. This will allow you to track your progress. You can also order the authors Habit Tracker Journal.

Conclusion

Packed with practical daily strategies for self-improvement, Atomic Habits provides you advice that will immediately change your life if followed. When it comes to changing our behavior, we all need to find out what works for us. The Four Laws of Behavior Change teaches you how to build good habits in four simple steps. You can apply these laws to all kinds of good habits. In addition, the examples used in this book are highly relatable for most of us.

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Author: Ashley Cooney

Ashley Cooney, a dedicated professional, serves as the Owner of Meneration X. Beyond his role as a Program Manager, Ashley embodies the values of a devoted husband, father, veteran, and outdoor adventure enthusiast. In his leisure time, he finds joy in capturing life's moments through videography and expressing his creativity through writing. A true family man, Ashley can often be found cheering on his children as they excel in their favorite sports.

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