Atomic Habits Summary 📖 20 Lessons - James Clear

Learn how to build good habits and break bad habits in this Atomic Habits summary. We've summarized and animated all 20 lessons to build better habits and the book is considered the ultimate book on habit development.

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On a 60-minute Zoom call, I will help you to stop caring what people think of you.

I will help you to get your social skills to a level where you're enjoying yourself and not constantly second-guessing everything.

In high school I used to be a 'floater' - I'd walk around from group to group, never feeling like I fit in. I was always the quiet one, and I was afraid to talk to women, let alone understand them.

Now I talk to women with ease, dive into public speaking gigs with enthusiasm, vibe with my real friends, and choose to be the one who organizes get-togethers.

My approach is to 'cut to the mustard' and get to the Truth of parts of yourself you are hiding, but only as far as you are willing to go. I will never force you to do or say something you don't want to do.

My number one reason for helping you is to get you to place in yourself where you feel like you are free. You are at ease. Because you are being the authentic you!

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0:00 Intro
0:24 Chapter 1 - The Power of Atomic Habits
1:56 Chapter 2 - How Habits Shape Your Identity
2:45 Chapter 3 - Build Better Habits in 4 Steps
4:05 Chapter 4 - The Habit Loop
4:45 Chapter 5 - Best Way to Start a New Habit
5:33 Chapter 6 - Environment Over Motivation
6:15 Chapter 7 - The Secret of Self-Control
7:35 Chapter 8 - How to Make a Habit Irresistible
8:27 Chapter 9 - The Role of Family and Friends
9:01 Chapter 10 - How to Find and Fix Causes of Your Bad Habits
9:24 Chapter 11 - Walk Slowly But Never Backward
9:49 Chapter 12 - The Law of Least Effort
10:07 Chapter 13 - How to Stop Procrastinating
10:45 Chapter 14 - How to Make Good Habits Inevitable
11:11 Chapter 15 - The Cardinal Rule of Behaviour Change
11:44 Chapter 16 - How to Stick With Good Habits Every Day
12:21 Chapter 17 - How an Accountability Partner Can Change Everything
12:48 Chapter 18 - The Truth About Talent
13:33 Chapter 19 - The Goldilocks Rule
14:07 Chapter 20 - The Downside of Creating Good Habits
14:19 How to Review Your Habits
15:06 Summary of 20 Lessons

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[nomad]

One of the few "self help" books that actually use real science and psychology. James really does his research. And his sourcing is very well done. I bought this book in 2019 right before the pandemic. I've read at least maybe 5 books on habit formation, including books that were used in corporate training for companies like google, IBM, Intel, etc. This book is hands down the simplest, best explained and easily applicable book i've read so far. And his blog is really good too. Love the habit journal as well. I hope he comes out with a second edition.

[sunset]

“Goals are good for setting a direction, but systems are best for making progress.” A good quote from the book. I also like the amz workbook called 30 Days to Reduce Stress by Harper Daniels.

[angelwings]

I quit smoking using a well known authors book. And despite my husband still smoking and friends still smoking, I have been quit for over a year. You don’t always have to remove yourself from situations. Listening to the heroin soldiers story reminded me of this.

[johnduthie]

Habit changes - I no longer buy books as 99% of the content doesn't need to be read. Instead, I watch videos such as one percent better. I get the main points and save time and money.

After my accident, I had to change my habits. I could no longer exercise using the biggest muscles in my body, so now I use a wheelchair-accessible gym and a lap pool. Now I need to work on my diet.... any book reviews about eating better?

Another great video and review of a book... well done

[axelcodr]

thank you for your wonderful work, I just started reading it a couple of days ago and with your overview I can already say I'm changing in my identity <3

[bbbproductions]

Thanks for the summary! I have had this book for a couple years and never got around to reading it. Now that I know more about it, I definitely want to dive deeper and actually read it! 👍🏽🤪

[CodeSwag]

Perfect timing! I just finished this book yesterday. I felt bumed because it was such a great read!

[Kai.andEli]

This is by far the best summary of the book i have watched and there are quiet a few out there. Great work! Keep it up!

[OnePercentBetter]

In a nutshell:

Chapter 1: The Power of Atomic Habits
Focus on habits and systems instead of setting goals.


Chapter 2: How Your Habits Shape Your Identity
The most effective way to change your habits is to change your identity.


Chapter 3: How to Build Better Habits
Use the 4 laws of behavior change to build better habits. Make the cue obvious, make the craving attractive, make the response easy, and make the reward satisfying.


Chapter 4: The Man Who Didn’t Look Right
Verbalize or write down your bad habits so you can raise awareness to change them.


Chapter 5: The Best Way to Start a New Habit
Start a new habit by using an implementation formula which is telling yourself: I will do this habit at this time in this location.


Chapter 6: Motivation Is Overrated
Make the cues of good habits obvious in your environment.


Chapter 7: The Secret to Self-Control
Spend less time in environments with temptations.


Chapter 8: How to Make a Habit Irresistible
Make a new habit easier to adopt by doing it immediately after an existing habit, like brushing your teeth.


Chapter 9: The Role of Family and Friends in Shaping Your Habits
Hang around people where your desired behaviour is their normal behaviour.


Chapter 10: Find and Fix the Causes of Your Bad Habits
Remind yourself of the negatives of a bad habit to make it less attractive.


Chapter 11: Walk Slowly, but Never Backward
Building a habit takes lots of effort in the beginning, but after a little, it gets easier.


Chapter 12: The Law of Least Effort
Create an environment where doing good habits are easy and bad habits are hard.


Chapter 13: The Two-Minute Rule
Make new habits take less than 2 minutes to do.


Chapter 14: How to Make Good Habits Inevitable
Automate your habits. Examples are like buying a better mattress or setting up your own automated banking system.


Chapter 15: The Cardinal Rule of Behavior Change
Reward yourself for doing a habit, especially in the beginning.


Chapter 16: How to Stick with Good Habits
Never miss a habit twice in a row.


Chapter 17: Accountability Partner
Get an accountability partner.


Chapter 18: The Truth About Talent
Choose the habits that best suit you, not just because somebody on YouTube said you should.


Chapter 19: The Goldilocks Rule
Do your habit such that it isn’t too easy or too hard.


Chapter 20: The Downside of Creating Good Habits
Constantly reflect and review for errors in your behaviour.

[siddhikabra]

You're very competent at what you do. It inspires me to do better!

[maxpro]

i love the short summary at the end: 15:06 Summary of 20 Lessons. thanks for the time stamps. great video and a wonderful book.

[KasuriBoy]

Bro i love your videos and watch always all summarys. Please keep the good work mate, i hope it never ends.

[ginnyberg]

I’ve been waiting for a 15 minute review on this book thank you so much

[mahajansheetalmusic]

Thanks for the summary. God bless you.

[PracticalInspiration]

Brilliant, I'm reading the book atm, perfect timing!!!

[MzobanziBanziMadindwa]

Thank you for this... I needed the reminder ❤

[nomad]

Oh, also. His philosophy of systems vs goals is literally just another way of breaking down your dreams from Purpose, Vision, Goals, etc. For example, if I wanted to loose weight, and I wanted to keep my weight at around 200 pounds. Lets say I lost 20 lbs. Would I just stop there after I lost 20? No, id keep doing the same actions to remain there, unless I wanted to loose or gain the weight back. That's why he is saying goals only restrict us because they only look at one step that brings us to the big picture. Another example is like, If I wanted to be a runner, and I ran a marthon, well then what? Should I just stop there? No, id keep running races, and marathons, because thats what I do. Im a runner. That's why he uses the roles or identity to organize our habits. The one thing I think he should have talked about is how to set your vision. Because a vision is basically all your identity's or roles in one picture. Its what you want your life, or your business to be in the distant future, and of course that can change if you want to make changes. I think he got that idea from steven covey, because he uses roles in the 7 habits. I know David Allen uses roles as well in his 5 horizons in GTD. At least that's what I got from this. Maybe I missed something, idk. But that would make sense.

[beebsblue]

Excellent summary of the book. The recap at the end was super useful. Bravo 👏🏼 👏🏼 👏🏼

[jessylwiindi]

Great lessons here! I've learnt a lot
Thanks for sharing

[yusramalik]

Very well summarized and this book is worth reading. Thank you so much for the recap on what I read a long ago.