Notes from James Clear’s Atomic Habits

Winners and losers have the same goals

My notes are in italics, grouped by topic, with some context provided underneath the quotes.

TRACK YOUR BEHAVIOR THEN MAKE A PLAN

MAKE IT (the new habit) NORMAL

People who come home from war don’t relapse into addiction as much since the same triggers, peers, and cues don’t surround them at home.

MAKE IT OBVIOUS

Set up systems that work for you to get what you want done rather than relying solely on mental willpower to change your lifestyle.

MAKE IT EASY

MAKE IT ENJOYABLE

JUST DO IT

Stop reading self-help books about how to change your life and actually start doing things differently; even if it’s just minor changes that compound.

START SMALL

Better to start off by getting in habit of changing into gym clothes once a week (as minor as a change that seems if you’re not also going to the gym), then going to the gym 1 time a week for ten minutes, then 3 times a week for ten minutes, then 3 times a week for thirty minutes and so on than to start off for an hour a day at the gym and burnout then go back to the coach a few weeks later.

MAKE IT CONSISTENT

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