“Any habit can be broken down into a feedback loop that involves four steps: cue, craving, response, and reward. “The ultimate purpose of habits is to solve the problems of life with as little energy and effort as possible.” “A habit is a behavior that has been repeated enough times to become automatic.” Whenever you want to change your behavior, ask yourself:
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“The real reason habits matter is not because they can get you better results (although they can do that), but because they can change your beliefs about yourself.” Chapter 3: How to Build Better Habits in 4 Simple Steps
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“Becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade and expand your identity.” Every action is a vote for the type of person you wish to become.” “Your identity emerges out of your habits. “The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become.” “Ask yourself, “Who is the type of person that could get the outcome I want?” “It is a simple two-step process: Decide the type of person you want to be. “The ultimate form of intrinsic motivation is when a habit becomes part of your identity.” With identity-based habits, the focus is on who you wish to become.” “With outcome-based habits, the focus is on what you want to achieve. “There are three layers of behavior change: a change in your outcomes, a change in your processes, or a change in your identity. “Changing our habits is challenging for two reasons: (1) we try to change the wrong thing and (2) we try to change our habits in the wrong way.” You fall to the level of your systems.” Chapter 2: How Your Habits Shape Your Identity (and Vice Versa) “You do not rise to the level of your goals. “If you want better results, then forget about setting goals. Just as atoms are the building blocks of molecules, atomic habits are the building blocks of remarkable results.” “An atomic habit is a little habit that is part of a larger system. The most powerful outcomes of any compounding process are delayed. “Small changes often appear to make no difference until you cross a critical threshold. They can work for you or against you, which is why understanding the details is essential.” It is often because you have not yet crossed what James calls, the “Plateau of Latent Potential.” If you find yourself struggling to build a good habit or break a bad one, it is not because you have lost your ability to improve. “Breakthrough moments are often the result of many previous actions, which build up the potential required to unleash a major change.” “If you want to predict where you’ll end up in life, all you have to do is follow the curve of tiny gains or tiny losses, and see how your daily choices will compound ten or twenty years down the line.” Systems are about the processes that lead to those results.” “Goals are about the results you want to achieve. “Time magnifies the margin between success and failure. Your clutter is a lagging measure of your cleaning habits. Your knowledge is a lagging measure of your learning habits. Your weight is a lagging measure of your eating habits. Your net worth is a lagging measure of your financial habits.
“Your outcomes are a lagging measure of your habits. “You should be far more concerned with your current trajectory than with your current results.” “Success is the product of daily habits-not once-in-a-lifetime transformations.”
(Includes exercises not found in the post.)Ītomic Habits Summary Chapter 1: The Surprising Power of Tiny Habits
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They are (1) make it obvious, (2) make it attractive, (3) make it easy, and (4) make it satisfying.
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