“ SUCCESS IS THE PRODUCT

OF DAILY HABITS—NOT ONCE-IN

ALIFETIME TRANSFORMATIONS
-JAMES CLEAR

Massive Action
VS
1% improvements 1% “ GOALS ARE GOOD
FOR SETTING A DIRECTION,
BUT SYSTEMS ARE
BEST FOR MAKING PROGRESS

”
-JAMES CLEAR

The Truth About RESULTS

Progress
SS
RE
OG
NT
ME
R PR
NT
OI
AP
NEA SS
LI OF
DI
EY
LL
E VA
TH

Time

GOALS
SYSTEMS

WIN OR ONLY GOAL VS

LOSE = MOMENTARY EITHER/OR LONG-TERM

“
SAME GOALS CHANGE CONFLICT PROGRESS

Goals FORGET ABOUT GOALS, FOCUS ON

VS SYSTEMS INSTEAD.
Systems

”
-JAMES CLEAR

INTRODUCTION
i
“
...A SLIGHT CHANGE IN YOUR DAILY
HABITS CAN GUIDE YOUR LIFE TO
A VERY DIFFERENT DESTINATION.
A SYSTEM OF ATOMIC
HABITS

“
ES

THE POWER OF ATOMIC HABITS

OUTCOM
-JAMES CLEAR

”
ES
PROCESS

IDENTITY

+
JUST AS ATOMS ARE THE BUILDING
BLOCKS OF MOLECULES,
ATOMIC HABITS ARE THE BUILDING
BLOCKS OF REMARKABLE RESULTS
Three Layers of

”
-JAMES CLEAR

behavior change

The Habit Loop

+ = - “
UNTIL YOU MAKE THE UNCONSCIOUS
CONSCIOUS, IT WILL DIRECT YOUR
LIFE AND YOU WILL CALL IT FATE.
Set a time and place
(Implementation Strategy)

”
-CARL YUNG

Habit Scorecard.

Stacking Habits

LAW 1 “
ENVIRONMENT IS THE INVISIBLE
HAND THAT SHAPES HUMAN BEHAVIOR

”
Environment -JAMES CLEAR

MAKE IT OBVIOUS
VS
Motivation

Design your
environment

Breaking a bad
habit: Make It
Invisible

“ GAMBLING ADDICTS HAVE A

DOPAMINE SPIKE RIGHT BEFORE THEY PLACE A BET,

”
NOT AFTER THEY WIN
Dopamine Spikes
Dopamine -JAMES CLEAR

How to use
temptation bundling

LAW
2
MAKE IT ATTRACTIVE Group Influence
“
WE ARE CONTINUALLY WONDERING
"WHAT WILL OTHERS THINK OF ME?"
AND ALTERING OUR BEHAVIOR
BASED ON THE ANSWER

” “
-JAMES CLEAR

YOUR HABITS ARE MODERN-DAY SOLUTIONS

TO ANCIENT DESIRES. NEW VERSIONS OF OLD VICES.
THE UNDERLYING MOTIVES BEHIND
HUMAN BEHAVIOR REMAIN THE SAME.
Where Cravings
THE SPECIFIC HABITS WE PERFORM DIFFER
come from
BASED ON THE PERIOD OF HISTORY

”
-JAMES CLEAR

TEXT
How to reprogram
your brain to
enjoy hard habits
“
YOU CAN MAKE HARD HABITS
MORE ATTRACTIVE IF YOU CAN LEARN
TO ASSOCIATE THEM WITH
A POSITIVE EXPERIENCE

”
-JAMES CLEAR

Breaking a Bad
Habit : Make It
Unattractive

“
ONE OF THE MOST COMMON QUESTIONS I HEAR IS,
“HOW LONG DOES IT TAKE TO BUILD A NEW HABIT?”
BUT WHAT PEOPLE REALLY SHOULD BE ASKING IS,

LAW 3
How long does it
actually take to form
“HOW MANY DOES IT TAKE TO FORM A NEW HABIT?”
a new habit? THAT IS, HOW MANY REPETITIONS ARE REQUIRED
TO MAKE A HABIT AUTOMATIC?

MAKE IT EASY
”
-JAMES CLEAR

Reducing Friction:
The Law Of
Least Effort

PRIME
Prime the environment
for use

The 2-Minute Rule

(Stop Procrastinating)

Breaking a
Bad Habit:
Make It Difficult

“ THE FIRST THREE LAWS OF BEHAVIOR CHANGE-MAKE IT

OBVIOUS, MAKE IT ATTRACTIVE, AND MAKE IT EASY-INCREASE

LAW
4
The Cardinal Rule of THE ODDS THAT A BEHAVIOR WILL BE PERFORMED THIS TIME.
behavior change
THE FOURTH LAW OF BEHAVIOR CHANGE-MAKE IT SATISFYING-INCREASES
THE ODDS THAT A BEHAVIOR WILL BE REPEATED NEXT TIME.

-JAMES CLEAR

MAKE IT SATISFYING The Mismatch

between immediate
and delayed returns
”
Rewarding yourself
and feeling
successful

16:54

My Health
Today Weekly Monthly

Habit Tracking
Drinking water

Exercising

The Chain of

“
Sleeping well

Continuity

How to recover LOST DAYS HURT YOU MORE

quickly when your THAN SUCCESSFUL DAYS HELP YOU
habits break down Breaking a + Accountability
-JAMES CLEAR Bad Habit: Partners

”
Make It
Unsatisfying

Habit Contracts

SECTION 5
The Truth About Talent
(When Genes Matter
and When They Don’t)

ADVANCED TACTICS The Goldilocks Rule:

“
How to Stay
Motivated

SLOT MACHINES ARE THE MOST COMMON

REAL-WORLD EXAMPLE. A GAMBLER HITS THE JACKPOT
EVERY NOW AND THEN BUT NOT AT ANY
PREDICTABLE INTERVAL. THE PACE OF REWARDS VARIES.
How to stay focused THIS VARIANCE LEADS TO THE GREATEST SPIKE OF
when you get bored DOPAMINE, ENHANCES MEMORY RECALL,

”
ESCAPING
working on your goals AND ACCELERATES HABIT FORMATION

Mastering +
habits Mastering
something is a

ORDINARY
double edged sword

Reviewing and
Monitoring progress
PROGRESS...

Identity Crisis
Weak VS Flexible
Identities