A Project Report on “Atomic Habits”

Submitted
In The Course of
Communication English
BBA
SEMESTER I

Under the guidance of

Abhilasha Singh
SOB, GU, Gautam Buddh Nagar (GBN)

Project Analyzed and Document by:

Abhishek Kumar Sinha (23GSOB1010184)

Dheeraj Kumar Madnawat (23GSOB1010111)
Harsh Kumar (23GSOB1010022)
Kumar Shashank (23GSOB1010616)
Pawan (23GSOB1010918)

School of Business
 CHAPTER-1 (THE SURPRISING POWER OF ATOMOC HABITS)

- "The Surprising Power of Atomic Habits" is a cool book that talks about
how tiny habits can make a big difference in our lives. The author, James
Clear, says that doing small things every day can add up and change our
lives a lot. Instead of trying to do big things, he suggests focusing on small
habits that are easy to do. The book shows examples of how these small
habits can lead to success.

CHAPTER-2 (HOW YOUR HABITS SHAPES YOUR

IDENTIFY AND VICE VERSA)

- This idea is about how the things you do every day, called habits, can affect
who you are and how you see yourself. It also works the other way around –
who you think you are can influence the habits you develop. So, the book
talks about the connection between what you do regularly and the person
you become. It's like if you do good things often, you start seeing yourself as
a good person, and if you see yourself as a good person, you're likely to do
more good things. The book explores this relationship and how
understanding it can help you shape a positive identity and build good
habits.

CHAPTER-3 (HOW TO BUILD BETTER HABITS IN 4 SIMPLE STEPS)

- This chapter is like a guide on how to make good habits easily. It breaks it
down into four simple steps. First, you need to make your habit obvious, like
putting a reminder where you can see it. Second, you make it attractive, so it's
something you really want to do. Third, you make it easy, by starting with
small steps. And finally, you make it satisfying by feeling good about doing it.
The chapter shows that following these steps can help you build better habits.
- without too much effort. It's like a roadmap for making positive changes
in your life.
 CHAPTER- 4 (THE MAN DIDN’T LOOK RIGHT)

- This part talks about how our brains are like detectives, always learning
from things that happen around us. It shares stories about people who can
sense when something is going to happen, like the paramedic who noticed
her father-in-law wasn't well.
- The chapter also says that our habits often start without us knowing it. For
example, if you always feel like eating at a certain time, your body has learned
that without you realizing it. Habits can be good, but sometimes we do things
without thinking.
- The author says it's important to be aware of our habits. Before making new
habits, we should understand the ones we already have. It's like noticing the
things that make us do certain actions, such as seeing cookies on the counter.
Being aware is the first step to changing our habits.

CHAPTER-5 (THE BEST WAY TO START A NEW HABIT)

In This Chapter We Learn The most effective way to kickstart a new habit. From my
perspective, the key takeaway is to make it as easy as possible to start and maintain that habit
and the book suggests using a technique called "habit stacking," which involves linking a new
habit with an existing one. By doing this, we can create a natural flow and make it more likely
to stick with the new habit. It's all about finding ways to make the habit convenient and
seamlessly integrate it into our routine. Starting with small, manageable actions is also
emphasized, as it helps build momentum and sets the foundation for long-term success. So, We
should remember to keep it simple and make it fit smoothly into our day- to-day life.
 CHAPTER-6 (MOTIVATION IS OVERRATED; ENVIRONMENT OFTEN
MATTERS MORE)

Motivation Is Overrated; Environment Often Matters More tells us that motivation isn't the
most important thing when it comes to building habits, Instead of this Our environment
plays a big role. Basically, if we set up our surroundings to support our habits and make
them easier to do, we're more likely to succeed. So, it's all about making changes to our
environment, like getting rid of distractions and being around people who have similar
goals. That way, we can make it easier to stick to our habits.

CHAPTER-7 (THE SECRET TO SELF-CONTOL)

The Secret to Self – Control From this we learn about self-control and how it's not just about
willpower. It's also about creating an environment that supports our desired habits. The chapter
says that if we make our good habits more appealing and our bad habits less tempting, it
becomes easier to stick to our goals. So, it's all about setting up our surroundings to make it
easier to stay on track.

CHAPTER-8 (HOW TO MAKE A HABIT IRRESISTIBLE)

This Chapter Says that how to make a habit irresistible by leveraging the dopamine-driven
feedback loop and when we experience a small win or make progress towards our goals,
our brain releases dopamine, which is a feel-good chemical. This dopamine spike reinforces
our behavior and motivates us to continue with the habit. By focusing on the positive
feelings associated with the habit, we can make it more appealing and enjoyable. So, it's all
about creating a positive feedback loop with dopamine to make our habits irresistible.
CHAPTER-9 (THE ROLE OF FAMILY AND FRIENDS IN SHAPING YOUR
HABITS)

- This story about the Polgar family shows how family and friends can have a big
impact on shaping habits. Laszlo Polgar believed that hard work and good habits, not
innate talent, could make someone a genius. So, he decided to test this idea with his
own children, focusing on chess.
- The Polgar sisters, Susan, Sofia, and Judit, grew up in an unusual way. They
were homeschooled, surrounded by chess books and pictures, and constantly
played and competed in chess. Despite this unique upbringing, the sisters
loved it. They found joy in playing chess and even considered it entertaining
rather than tough.
- The key takeaway is that the Polgar sisters' habits were shaped by their
family's values and the culture around them. In their world, being obsessed
with chess was normal, and they excelled in it. This story highlights how the
environment created by family and friends can strongly influence the habits
we develop.

CHAPTER-10 (HOW TO FIND AND FIX THE CAUSE OF YOUR BAD

HABITS)

- In this part of the book, the author talks about a trip to Turkey where he
learned about how friends can influence habits, like smoking. He found
that some people in the group started smoking because their friends did.
Interestingly, some managed to quit, and one person credited a book called
"Allen Carr's Easy Way to Stop Smoking" for helping.
- The book works by changing how smokers think about their habit. Instead of
seeing smoking as something beneficial, it encourages them to realize that
cigarettes don't really do anything good for them. It challenges common
ideas, like smoking being social or stress-relieving, and emphasizes the
positive gains in health, energy, money, confidence, and a
better future life when you quit.
- This story shows that changing the way we think about our habits can be a
powerful tool to break free from them and make positive improvements in
our lives.
CHAPTER-11 (WALK SLOWLY BUT NEVER BACKWARD)

- In this part of the book, there's a story about a photo class where some
students aimed to take a lot of pictures (quantity), while others focused on
making one perfect photo (quality). Surprisingly, those taking more
photos ended up creating the best ones because they were busy learning
and trying things out.
- The author talks about two things: being in motion and taking action.
Being in motion means planning and learning, which is good, but it
doesn't get things done. Action, on the other hand, leads to results.
Sometimes people stick to planning because it feels like progress
without the risk of failing.
- The main idea is that repeating a habit is more important than making it
perfect. Instead of just planning, taking action and practicing the habit
regularly is the key to getting good at it. The chapter encourages people
to go from planning to actively doing things that bring real results.

CHAPTER-12 (THE LAW OF LEAST EFFORT)

- In this part, the author talks about a simple idea called the Law of Least
Effort, using an example from a book by Jared Diamond. It's about how
the shape of continents influences how people behave and how
agriculture spread.
- Continents have different shapes. Some are tall and thin (like the
Americas), while others are more wide and fat (like Europe and Asia).
This shape difference played a big role in how farming spread around
the world.
- When farming spread, it was easier for farmers to go from east to west
(like in Europe and Asia) because places at the same height generally
have similar weather. This made it simpler for farmers to grow the same
crops across a large area. In places going from north to south (like the
Americas), where the weather changes more, it was harder for farmers to
spread crops without adjusting to different climates.
- In simple words, the Law of Least Effort means people usually choose
the easiest way to do things. In this case, farmers found it easier to
spread crops where the weather was more consistent, affecting how
farming developed over time.
CHAPTER-13 (HOW TO STOP PROCASTING BY USING THE TWO MINUTES
RULE)

- How to Stop Procrastinating by Using the Two-Minute Rule discusses the

Two-Minute Rule, which states that when starting a new habit, it should
take less than two minutes to do. The chapter explains that many habits
occur at decisive moments and that the Two-Minute Rule can help make
habits easy to stick to. The author provides examples of how nearly any
habit can be scaled down into a two-minute version, such as reading one
page or tying running shoes. The chapter also discusses habit shaping,
which involves mastering the first two minutes of the smallest version of
a behavior and then advancing to an intermediate step. The goal is to
eventually end up with the habit you had originally hoped to build while
still keeping your focus on the first two minutes of the behavior.

CHAPTER-14 (HOE TO MAKE GOOD HABITS INEVITABLE AND

BAD HABIT IMPOSSIBLE)

- How to Make Good Habits Inevitable and Bad Habits Impossible

discusses how to create a system in which good habits emerge naturally
and bad habits wither away. The author emphasizes that our habits are
shaped by the systems in our lives and provides examples of how
automation can make good habits inevitable and bad habits impossible.
The chapter also discusses the importance of commitment devices,
strategic one-time decisions, and technology in creating an environment
of inevitability. By utilizing these tools, we can create a space where
good habits are not just an outcome we hope for but an outcome that is
virtually guaranteed. The author concludes that success is not a goal to
reach or a finish line to cross, but rather a system to improve, an endless
process to refine.
 CHAPTER-15 (THE CARDINAL RULE OF BEHAVIOUR CHANGE)

- The Cardinal Rule of Behavior Change introduces the Cardinal Rule of

Behavior Change, which states that what is immediately rewarded is
repeated, and what is immediately punished is avoided. The chapter
explains that human behavior follows the Law of Least Effort, meaning
that we naturally gravitate towards the option that requires the least
amount of work. To create good habits, we need to make them obvious
and reduce the friction associated with them. Conversely, to break bad
habits, we need to increase the friction associated with them. The chapter
also emphasizes the importance of creating an environment where doing
the right thing is as easy as possible and priming our environment to make
future actions easier. By shaping our habits through the systems in our
lives, we can create a space where.

CHAPTER-16 (HOW TO STICK WITH GOOD HABITS

EVERYDAY GOOD HABITS EMERGE NATURALLY AND BAD
HABITS WITHER AWAY)

- How to Stick with Good Habits Every Day emphasizes the importance of
committing to tiny, sustainable, unrelenting improvements to create better
habits for a lifetime. The author provides examples of top performers who
have used small habits to master their craft and achieve success. The
chapter also discusses the power of habit tracking, where a calendar is
used to cross off each day a habit is completed, and the Two-Minute Rule,
which states that a new habit should take less than two minutes to do. The
author concludes that success is not a goal to reach or a finish line to
cross, but rather a system to improve, an endless process to refine. By
committing to small, sustainable habits and tracking progress, we can
create an environment where good habits emerge naturally and bad habits
wither away.
CHAPTER-17 (HOW AN ACCOUNTABILITY PARTNER CAN
CHANGE EVERYTHINGS)

- In this part of the book, the author shares a story about Roger Fisher, a
negotiation expert, who suggested a unique idea to prevent nuclear war.
Fisher proposed placing nuclear launch codes near the heart of a
volunteer, making it so the president would have to personally cause
harm before launching a nuclear attack. The idea aimed to make the
consequence of such a decision more immediate and impactful.
- The concept discussed relates to the 4th Law of Behavior Change –
making bad habits immediately unsatisfying. Fisher's proposal is a
reversal of this law, suggesting that making the consequence of an action
immediately painful can deter undesirable behaviors. The author
emphasizes that the threat of a negative outcome, especially if it's
immediate and significant, can effectively influence behavior.
- In simpler terms, the message is that adding a quick and impactful cost to
a behavior can discourage bad habits. Examples include paying late fees
for overdue bills, students attending class when grades are linked to
attendance, or facing fines for smoking in non-smoking areas. The key
takeaway is that swift and meaningful consequences can be a powerful
tool to change behavior by making it immediately unsatisfying.

CHAPTER-18 (THE TRUTH ABOUT TALENT)

- In this part of the book, the author talks about two exceptional
athletes,
- Michael Phelps and Hicham El Guerrouj, who excel in different sports
due to their unique physical traits. Despite their height difference, they
share the same inseam length in their pants, showcasing how their bodies
are wellsuited for their respective sports – swimming for Phelps and
distance running for El Guerrouj.
- The key message is that success is often influenced by choosing the right
field that aligns with your natural abilities. This principle applies not only
to sports but also to habit change. Habits are easier to form and maintain
when they match your natural inclinations and strengths.
- The author emphasizes that people are born with different abilities, and
it's essential to accept this truth. While genetics play a role, they are not
a fixed destiny. Genes provide advantages in favorable conditions but
can be a disadvantage in unfavorable situations. Environmental factors
play a crucial role in determining the suitability of our genes and the
 usefulness of our natural talents.
- In simpler terms, just like Michael Phelps is better suited for swimming
and El Guerrouj for running, finding habits that align with your strengths
increases your chances of success. It's a reminder that our environment
and choices play a significant role in shaping our abilities and
determining success.

CHAPTER-19 (THE GOLDILOCKS RULE)

- The Goldilocks Rule suggests that staying motivated in life and work
involves engaging in tasks of "just manageable difficulty." The story of
Steve Martin, a successful comedian, exemplifies the application of this
principle. Martin started his career at Disneyland, gradually transitioning
to stand-up comedy, facing challenges and refining his act over fifteen
years before achieving fame.
- The key takeaway is that the human brain thrives on challenges within an
optimal difficulty zone. Tasks that are too easy or too difficult can lead to
boredom or loss of motivation. The Goldilocks Rule emphasizes finding
tasks that are neither too simple nor too challenging but just right. This
principle helps individuals stay motivated and fully invested in their
pursuits.
- In simpler terms, the Goldilocks Rule suggests that for habits and tasks
to be effective and engaging, they should be challenging enough to
maintain interest but not so difficult as to be overwhelming. This
concept encourages individuals to find a balance in difficulty that keeps
them motivated for the long run.

SCHAPTER-20 (THE DOWNSIDE OF CREATING GOOD HABITS)

- Habits are like the backbone of getting really good at something. Imagine
playing chess: once you know the basic moves so well that you don't
even have to think about them, you can focus on the more advanced
strategies. This is true for anything you want to be excellent at. But,
there's a catch.
- As habits become automatic, you might stop paying attention to little
mistakes. You get so used to doing things a certain way that you don't
think about improving anymore. You assume you're getting better just
because you're doing it a lot. However, some studies show that after
mastering a skill, there's often a slight decline in performance over time.
- For simple things like tying your shoes or making tea, this decline doesn't
matter much. But, if you want to be extraordinary, you need a smarter
approach. You can't just mindlessly repeat the same things and expect to
become exceptional. You need a mix of automatic habits and deliberate
practice, especially when aiming for elite levels of performance.