In James Clear’s book, Atomic Habits, he lays out a step-by-step framework for creating lasting change in one’s life. Whether it’s building a new habit or breaking a bad one, Clear’s approach is grounded in the idea that small, incremental changes can lead to big results over time. In this article, we’ll dive into the key principles of Clear’s book and show you how to apply them to your own life.
Review
“Every action you take is a vote for the person you wish to become.”
–James Clear
Before reading this book, I used to think that a great man was a consequence of his original ideas and unique perspective surrounding day-to-day problems in our lives. Now due to a more mature view, I see it from a different standpoint.
I remember being on the balcony, with an ocean view near the coastal city of Acapulco, reading this masterpiece for hours on a row, anxious to see where the other page of the book would take me. This work has helped me profoundly develop my personality and has, therefore, helped me out in becoming a better person. The lessons that James Clear talks, come from decades of experience, with trial and error and are ultimately transmitted to us within a few pages.
The methods he mentions are beneficial to achieve your goals, may them be as little as taking a 5-minute walk daily or building a new business franchise. They not only shape your abilities but also change your personality and your inner identity. We must remember that we usually define ourselves in terms of our routines. For example, a writer only identifies as a writer if he dedicates hours of free time towards this habit; a surfer only sees himself that way, since he spends a portion of his time toward this activity and so forth.
Therefore, after reading Atomic Habits, I realized that my previous statement was partially mistaken. Great men are an outcome of their daily routine and consistency. They are great due to their habits, not luck, network or anything else.
As the Greek philosopher Aristotle once said:
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
Putting it Into Practice
Now that you understand the key principles of Atomic Habits, it’s time to put them into practice. The first step is to identify the habits you want to change. This could be a habit you want to build, such as exercising regularly, or a habit you want to break, such as biting your nails.
Once you’ve identified the habit, use the four laws of behavior change to create a plan of action. For example, if you want to build the habit of exercising, you might make it obvious by putting your gym clothes in a visible place, make it attractive by finding a workout buddy and make it easy by starting with just 10 minutes of exercise a day and make it satisfying by tracking your progress and rewarding yourself for sticking to your plan.
On the other hand, if you want to break the habit of biting your nails, you might make it invisible by keeping your nails trimmed and filed, make it unattractive by putting bitter nail polish on your nails, make it difficult by keeping your hands busy with a stress ball or fidget toy and make it unsatisfying by tracking your progress and admitting when you slip up.
It’s also important to remember that habit change is a process and not an event. It’s rare for someone to be able to change a habit overnight. It takes time and consistent effort to create lasting change. Be patient with yourself and remember that setbacks are a normal part of the process.
The Power of Small Habits
One of the key takeaways of the book is the power of small habits. Clear argues that minute changes, when done consistently over time, can lead to big results. This is because little practices are easy to maintain, and as they become ingrained in our daily routines, they become automatic and require less effort to continue.
The Four Laws of Behavior Change
One of the most powerful aspects of Atomic Habits is the emphasis on the role of identity in habit change. James argues that habits are not just actions we take, but are a part of who we are.
When we adopt a new practice, it becomes a part of our identity. This means that it’s not just something we do, but it’s something that we are. This shift in perspective can be incredibly powerful in terms of making routines stick.
In order to make a habit a part of your identity, it’s important to align your actions with your values and beliefs. When the custom aligns with who you are and what you stand for, it becomes much easier to maintain.
Therefore, James Clear outlines the following four laws of behavior change that can be used to create new habits or break old ones:
- The Law of Identity: You are the sum of your habits. Your habits define you and determine the direction of your life.
- The Law of Trigger: Every habit has a cue or trigger that initiates the behavior. By identifying the cue, you can change the behavior.
- The Law of Reward: Every habit is motivated by a reward, which is the benefit you gain from the behavior. By identifying the reward, you can change the behavior.
- The Law of Investment: Every habit requires an investment of time and effort. By increasing the investment, you increase the likelihood of sticking to the habit.
Creating New Habits
In order to create a new habit, Clear suggests following these four steps:
- Make it obvious: Clearly define the habit and make it visible. Write it down, post it where you'll see it, and tell others about it.
- Make it attractive: Find a way to make the habit appealing, whether it's by tying it to something you enjoy or finding a way to make it fun.
- Make it easy: Make the habit easy to start by breaking it down into small, manageable steps.
- Make it satisfying: Find a way to track your progress and celebrate your successes along the way.
Breaking Bad Habits
Breaking bad habits can be just as challenging as creating new ones, but by following these steps, you can make it easier:
- Make it invisible: Eliminate the cues and triggers that initiate the habit.
- Make it unattractive: Find a way to make the habit less appealing by tying it to something unpleasant or finding a way to make it boring.
- Make it difficult: Make the habit more difficult to start by increasing the investment of time and effort.
- Make it unsatisfying: Find a way to track your progress and celebrate your failures along the way.
Making Routines Stick
One of the most challenging aspects of a routine change is making it stick. It’s easy to start off strong and motivated, but as time goes on, it can be difficult to maintain the same level of commitment.
To make your habits stick, it’s important to have a system in place. This might include setting reminders, tracking your progress, or having accountability partners.
Another important aspect is to automatize them. The more automatic a practice is, the less willpower and effort are required to maintain it. This can be achieved by consistently performing it at the same time and in the same place. For example, if you want to make exercising a new one, try to do it at the same time every day and in the same location.
Additionally, it’s important to have a plan in place for when setbacks occur. It’s normal to slip up and fall back into old practices. The key is to not let setbacks discourage you, but rather to use them as an opportunity to learn and improve.
Common Pitfalls
While the principles of Atomic Habits can be powerful tools for change, it’s important to be aware of common pitfalls that can derail your progress.
One common pitfall is setting unrealistic goals. When your goals are too big or too ambitious, it can be easy to become discouraged and give up. Instead, focus on setting small, achievable goals that you can consistently work towards.
Another pitfall is getting caught up in perfectionism. It’s important to remember that habits are formed through consistent repetition, not perfection. Don’t let the fear of failure hold you back from making progress.
Furthermore, we have to emphasize the importance of the systems used to reach your goals. A goal is a specific outcome that you want to achieve, while a system is a process that you put in place to achieve that outcome. The methods you choose to achieve a certain objective need to be defined and focused on your target. Therefore, choose a system wisely before putting it into practice.
Additionally, it’s common to fall into the trap of using willpower as a means to change habits. While willpower can be helpful in the short term, it’s not a sustainable solution. Instead, focus on making your habits easy and automatic by adjusting your environment and routine.
Conclusion
In conclusion, Atomic Habits is a powerful book that provides a framework for making lasting changes in one’s life. By understanding the power of atomic habits and following the four laws of behavior change, you can create new routines and break old ones. Remember to make your practices obvious, attractive, easy, and satisfying, and you’ll be on your way to creating the life you want. With consistent effort and patience, you can develop and maintain the habits that will bring you closer to your goals and make you a better version of yourself.
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I love this self help content! Atomic Habits helped me overcome my fears and become the master of my destiny, without procrastination. Thank you for everything!