Atomic Habits

Summary

  1. Atomic habits are small, regular practices that lead to significant growth over time.
  2. Bad habits persist due to ineffective systems, not a lack of desire to change.
  3. Small changes compound into remarkable results if maintained consistently over years.

How to create good habit

  1. Make it obvious
  2. Make it attractive
  3. Make it easy
  4. Make it satisfying

How to break bad habit

  1. Make it invisible
  2. Make it unattractive
  3. Make it difficult
  4. Make it unsatisfying

Real world example

  1. Make it Obvious
    Cue: Place a book on your nightstand or in a visible spot where you relax.
    Environment: Create a cozy reading nook with good lighting and a comfortable chair.
  2. Make it Attractive
    Temptation Bundling: Pair reading with something you enjoy, like having a cup of your favorite tea or coffee.
    Social Aspect: Join a book club or follow book-related social media accounts to stay motivated and get recommendations.
  3. Make it Easy:
    Start Small: Begin with just 5-10 minutes of reading each day. Gradually increase the time as the habit becomes more ingrained.
    Reduce Friction: Choose books that genuinely interest you and are easy to access, whether physical copies, e-books, or audiobooks.
  4. Make it Satisfying:
    Immediate Reward: Treat yourself to a small reward after completing a reading session, like a piece of chocolate or a short walk.
    Track Progress: Use a reading tracker or app to log the books you read and see your progress over time.