The gateway to habit formation is identifying and using these cues to your advantage. Cues can be highly visible (like your alarm going off) or subtle (you walk into your bathroom). That chain of events all starts with the cue. He builds upon Charles Duhigg’s The Power of Habit: Why We Do What We Do in Life and Business, which describes the feedback loop of habit formation: Cue, Craving, Reward, and Response.įingers crossed that I can make these habits stick! 1. In Atomic Habits, Clear explains breaks down the steps to building better habits in a framework: the Four Laws of Behavior change framework. You’ll need the right mix of exercise (abs vs. I can thank Atomic Habits for *these abs*īut keeping those abs is going to require much more than brute force relying on super-human willpower doesn’t work over long periods of time. Come Speedo Season, you’re locked-in and ready to go. With beach season around the corner, you channel your GTL committing to 400 sit-ups a day. Let’s take the example of a six-pack of abs. Systems work better than goals: Being too outcome-oriented can distract from having the right processes in place to make habits effortless. Instead (continuing the baseball analogy), we should focus being “heroically consistent” by getting on base by any means necessary (a walk or even a bunt). Not only is that unrealistic, it’s emotionally exhausting (and the perfect recipe for self-loathing). Borrowing an analogy from Moneyball, we try to hit a home-run every time we step up to the plate. Stulberg argues that we make the mistake of aiming too high. In Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success, Brad Sulberg points out the deceptive nature of “consistently heroic efforts:” It’s great to dream big, but dreaming big can be daunting and unrealistic. We start too big: Clear warns, “Your life goals are not your habits.” You’re unlikely to become a millionaire if you’re not saving in your 401k You won’t run a marathon if you swap your morning run with the snooze button. Yet why do we fail spectacularly ( 80% of resolutions fail by February) when it comes to adding a new habit or removing a bad one? Clear thinks that we fail because we dream too big and do not have the right systems in place: Why?īut we already know that habits are good for you. He uses the 1% Rule to illustrate how an Atomic Habit that drives a 1% improvement can logarithmically scale and how the inverse, being 1% worse, can quickly decay towards a negative asymptote.
“Habits are the compound interest of self-improvement,” writes Clear. Atomic Habits, compounded over a year can have game-changing consequences
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