“
SUCCESS IS THE PRODUCT
OF DAILY HABITS—NOT ONCE-IN
ALIFETIME TRANSFORMATIONS
-JAMES CLEAR
”
1%
Massive Action
VS
1% improvements
“
GOALS ARE GOOD
FOR SETTING A DIRECTION,
BUT SYSTEMS ARE
BEST FOR MAKING PROGRESS
-JAMES CLEAR
The Truth About
Progress
RESULTS
SS
RE
OG
R PR
NEA
LI
EY
OF
NT
ME
NT
OI
AP
SS
DI
LL
E VA
”
TH
Time
GOALS
i
“
THE POWER OF ATOMIC HABITS
-JAMES CLEAR
-JAMES CLEAR
A SYSTEM OF ATOMIC
HABITS
”
GOAL VS
LONG-TERM
PROGRESS
”
“
ES
ES
PROCESS
IDENTITY
JUST AS ATOMS ARE THE BUILDING
BLOCKS OF MOLECULES,
ATOMIC HABITS ARE THE BUILDING
BLOCKS OF REMARKABLE RESULTS
Three Layers of
behavior change
”
The Habit Loop
“
-
=
EITHER/OR
CONFLICT
OUTCOM
-JAMES CLEAR
+
ONLY
MOMENTARY
CHANGE
FORGET ABOUT GOALS, FOCUS ON
SYSTEMS INSTEAD.
+
INTRODUCTION
WIN OR
LOSE =
SAME GOALS
“
Goals
VS
Systems
...A SLIGHT CHANGE IN YOUR DAILY
HABITS CAN GUIDE YOUR LIFE TO
A VERY DIFFERENT DESTINATION.
SYSTEMS
UNTIL YOU MAKE THE UNCONSCIOUS
CONSCIOUS, IT WILL DIRECT YOUR
LIFE AND YOU WILL CALL IT FATE.
-CARL YUNG
Set a time and place
(Implementation Strategy)
”
Habit Scorecard.
Stacking Habits
LAW
1
MAKE IT OBVIOUS
“
ENVIRONMENT IS THE INVISIBLE
HAND THAT SHAPES HUMAN BEHAVIOR
Environment
VS
Motivation
”
-JAMES CLEAR
Design your
environment
Breaking a bad
habit: Make It
Invisible
“
GAMBLING ADDICTS HAVE A
DOPAMINE SPIKE RIGHT BEFORE THEY PLACE A BET,
NOT AFTER THEY WIN
Dopamine
LAW
2
-JAMES CLEAR
”
Dopamine Spikes
How to use
temptation bundling
MAKE IT ATTRACTIVE
“
Group Influence
WE ARE CONTINUALLY WONDERING
"WHAT WILL OTHERS THINK OF ME?"
AND ALTERING OUR BEHAVIOR
BASED ON THE ANSWER
-JAMES CLEAR
“
”
YOUR HABITS ARE MODERN-DAY SOLUTIONS
TO ANCIENT DESIRES. NEW VERSIONS OF OLD VICES.
THE UNDERLYING MOTIVES BEHIND
HUMAN BEHAVIOR REMAIN THE SAME.
THE SPECIFIC HABITS WE PERFORM DIFFER
BASED ON THE PERIOD OF HISTORY
Where Cravings
come from
-JAMES CLEAR
“
How to reprogram
your brain to
enjoy hard habits
TEXT
YOU CAN MAKE HARD HABITS
MORE ATTRACTIVE IF YOU CAN LEARN
TO ASSOCIATE THEM WITH
A POSITIVE EXPERIENCE
-JAMES CLEAR
Breaking a Bad
Habit : Make It
Unattractive
LAW
3
”
“
ONE OF THE MOST COMMON QUESTIONS I HEAR IS,
“HOW LONG DOES IT TAKE TO BUILD A NEW HABIT?”
BUT WHAT PEOPLE REALLY SHOULD BE ASKING IS,
“HOW MANY DOES IT TAKE TO FORM A NEW HABIT?”
THAT IS, HOW MANY REPETITIONS ARE REQUIRED
TO MAKE A HABIT AUTOMATIC?
How long does it
actually take to form
a new habit?
MAKE IT EASY
”
-JAMES CLEAR
Reducing Friction:
The Law Of
Least Effort
Prime the environment
for use
”
PRIME
The 2-Minute Rule
(Stop Procrastinating)
Breaking a
Bad Habit:
Make It Difficult
LAW
4
“
THE FIRST THREE LAWS OF BEHAVIOR CHANGE-MAKE IT
OBVIOUS, MAKE IT ATTRACTIVE, AND MAKE IT EASY-INCREASE
THE ODDS THAT A BEHAVIOR WILL BE PERFORMED THIS TIME.
THE FOURTH LAW OF BEHAVIOR CHANGE-MAKE IT SATISFYING-INCREASES
THE ODDS THAT A BEHAVIOR WILL BE REPEATED NEXT TIME.
The Cardinal Rule of
behavior change
MAKE IT SATISFYING
-JAMES CLEAR
”
The Mismatch
between immediate
and delayed returns
Rewarding yourself
and feeling
successful
16:54
My Health
Today
Weekly
Monthly
Habit Tracking
Drinking water
Exercising
5
-JAMES CLEAR
”
Breaking a
Bad Habit:
Make It
Unsatisfying
Accountability
Partners
Habit Contracts
The Truth About Talent
(When Genes Matter
and When They Don’t)
ADVANCED TACTICS
The Goldilocks Rule:
How to Stay
Motivated
“
SLOT MACHINES ARE THE MOST COMMON
REAL-WORLD EXAMPLE. A GAMBLER HITS THE JACKPOT
EVERY NOW AND THEN BUT NOT AT ANY
PREDICTABLE INTERVAL. THE PACE OF REWARDS VARIES.
THIS VARIANCE LEADS TO THE GREATEST SPIKE OF
DOPAMINE, ENHANCES MEMORY RECALL,
AND ACCELERATES HABIT FORMATION
How to stay focused
when you get bored
working on your goals
Mastering
habits
+
SECTION
“
LOST DAYS HURT YOU MORE
THAN SUCCESSFUL DAYS HELP YOU
+
How to recover
quickly when your
habits break down
The Chain of
Continuity
Sleeping well
Mastering
something is a
double edged sword
”
Reviewing and
Monitoring progress
PROGRESS...
Identity Crisis
Weak VS Flexible
Identities
ESCAPING
ORDINARY