Atomic Habits – A Book by James Clear

One of the best books that i have read in the recent times. I have put forth 3-4 ideas which I really liked in the book & you must order this book today.

Linking the Tasks

Exercise. When I see a set of stairs, I will take them instead of using the elevator. ■ Social skills. When I walk into a party, I will introduce myself to someone I don’t know yet. ■ Finances. When I want to buy something over $100, I will wait twenty-four hours before purchasing. ■ Healthy eating. When I serve myself a meal, I will always put veggies on my plate first. ■ Minimalism. When I buy a new item, I will give something away.

“Going to the bathroom leads to washing and drying your hands, which reminds you that you need to put the dirty towels in the laundry, so you add laundry detergent to the shopping list, and so on. No behavior happens in isolation. Each action becomes a cue that triggers the next behavior. Why is this important? When it comes to building new habits, you can use the connectedness of behavior to your advantage. One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking. Habit stacking is a special form of an implementation intention. Rather than pairing your new habit with a particular time and location, you pair it with a current habit. This method, which was created by BJ Fogg as part of his Tiny Habits program, can be used to design an obvious cue for nearly any habit.15 fn2 The habit stacking formula is: “After [CURRENT HABIT], I will [NEW HABIT].” For example: ■ Meditation. After I pour my cup of coffee each morning, I will meditate for one minute. ■ Exercise. After I take off my work shoes, I will immediately change into my workout clothes. ■ Gratitude. After I sit down to dinner, I will say one thing I’m grateful for that happened today. ■ Marriage. After I get into bed at night, I will give my partner a kiss. ■ Safety. After I put on my running shoes, I will text a friend or family member where I am running and how long it will take. The key is to tie your desired behavior into something you already do each day. Once you have mastered this basic structure, you can begin to create larger stacks by chaining small habits together. This allows you to take advantage of the natural momentum that comes from one behavior leading into the next—a positive version of the Diderot Effect.” 

Commitment Devices

“As another example, my friend and fellow habits expert Nir Eyal purchased an outlet timer, which is an adapter that he plugged in between his internet router and the power outlet. At 10 p.m. each night, the outlet timer cuts off the power to the router.3 When the internet goes off, everyone knows it is time to go to bed. Commitment devices are useful” 

Automizing Task List

Civilization advances by extending the number of operations we can perform without thinking about them.

Growing Each Day

“Brailsford had been hired to put British Cycling on a new trajectory. What made him different from previous coaches was his relentless commitment to a strategy that he referred to as “the aggregation of marginal gains,” which was the philosophy of searching for a tiny margin of improvement in everything you do. Brailsford said, “The whole principle came from the idea that if you broke down everything you could think of that goes into riding a bike, and then improve it by 1 percent, you will get a significant increase when you put them all together”

Daily Habits & Success

“Success is the product of daily habits—not once-in-a-lifetime transformations. That said, it doesn’t matter how successful”

The Power of Systems

“Goals are about the results you want to achieve. Systems are about the processes that lead to those results.”


-Rushabh Thakker


Leave a Reply