The Secret to Making Your Habits Stick: Atomic Habits by James Clear
The Secret to Results That Last: Atomic Habits by James Clear
Ever said to yourself "Why can't I keep a habit up?" or "I can start a habit but it doesn't seem to last"?
This video is for you.
You can get the Atomic Habits pdf worksheets by James Clear here: atomichabits.com/media
Atomic Habits ($14.99 on Amazon): https://amzn.to/39Xdp44
This video is a free book summary, but it’s also a map to help you change your habits. I tried not only to include a synopsis/review, but to make this video a practical guide for how to reinvent yourself in 2020 - or as James Clear says outline, “an easy way to build good habits and break bad ones” or “how to get 1% better every day”
In 2019, I had a friend recommend the book Atomic Habits: Tiny Changes, Remarkable Results to me. He gave me a hardcover copy and I didn’t think much of it, mostly because I thought I needed to read Charles Duhigg’s book “The power of habit” before I read Atomic Habits, and because I do much better with audiobooks. It took me a while to actually sit down and read the book, but once I did, the book Atomic Habits CHANGED MY LIFE.
In the video we go over the following principles and examples from the book/audiobook:
How to create a systems of atomic habits vs creating goals
How to use atomic habits to shift your identity and create habits that LAST
Next, we cover the habit loop, which includes 4 different stages:
Cue - something that triggers a craving for a certain behavior
Craving - anticipating the reward
Response - performing the behavior
Reward - receiving the reward
Finally, we cover the four laws of behavior change, and the inverted four laws of behavior change and how to make them work for you:
Make the habit obvious (Inverse: Make it invisible)
Examples: Use a habits scorecard to make your current routine obvious to yourself, use habit stacking to incorporate new habits easily and use your current habit as the cue for your new habit. Get rid of the snacks from your house so you aren’t tempted to eat them.
Make the habit attractive (Inverse: Make it unattractive)
Examples: Join a culture where your desired behavior is the normal behavior. Put a picture of yourself before you lost weight somewhere where you will see it often.
Make the habit easy (Inverse: Make it difficult)
Examples: Focus on the system, not the goal: get home early, then set the goal to wake up early once getting home early is nearly effortless. Use the 2 minute rule. Put the video game console away after each use
Make the habit satisfying (Inverse: Make it unsatisfying)
Examples: Use a habit tracker to prove to yourself that you are changing. Find an accountability partner to whom you must report weekly.
That’s the book in a nutshell!
#atomichabits
