And I need to increase friction by not having candy in the house or in my office! Out of sight, out of mind. I need to reduce friction by having healthy food in the house and healthy snacks at work. Decrease the number of steps between you and your good habits.' The inverse of this is also true - increase friction between you and your bad habits! I think about this a lot when it comes to eating healthy.

It is better to think of forming new habits in terms of consistently taking action, versus trying to stick to a habit for just X number of days. Meaning, you may need to simply complete a new habit 100 times for it to stick, which could be done in 3 days or 3 weeks or 3 months, depending on the new habit. 'How long does it actually take to form a new habit? You just need to get your reps in.' Atomic Habits answers the question of 'how much time does it take to form a new habit' with a better answer of : X number of actions. Be careful to make sure that your habits and ultimately your beliefs cast votes for the type of person you want to become and, indeed, who you truly are.Ĥ. What if you often show up late to meetings? You're casting votes that may make you think 'well, I'm just a person that is always late.' An un-virtuous cycle. You think to yourself, 'hey, I'm an organized person.' And then you reinforce that belief with your habits and actions - a virtuous cycle! The flip side of this can be true too. Do you want to be a more organized person? When you develop habits and systems that organize your life, you are casting votes for thinking of yourself as an organized person. Every action - every habit - you take casts a vote for the type of person you want to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.' I love this quote from the book. 'Every action you take is a vote for the type of person you wish to become. Get the systems right and then we'll indeed also achieve our goals. Goal achievement can actually set us back if we don't get set up sustainable systems. He was so focused on achieving a goal that he neglected his underlying systems of being healthy. He achieved this goal! And then he quit working out for the next year and got out of shape. As an example, I had a friend who had the goal to complete a triathlon. Oftentimes we focus on goals in our life, while neglecting to focus on the systems that help us achieve goals. You fall to the level of your systems.' This is such an important point in the book. 'You do not rise to the level of your goals. What little habits are you improving upon (or neglecting.) today?Ģ. Your little habits - atomic habits - count for a lot in the long run. You'd be in a much worse spot in life overall a year from now. Then imagine if you let your habits decline by 1% every day. You'd be dramatically a different person in a year. Imagine if you improved your habits by only 1% every day.

It may not seem like a big deal to skip a workout or to be kind, but it is a big deal.

'Getting 1 percent better every day counts for a lot in the long-run.' Atomic Habits explains why the little things you do every day matters. Below are 10 quotes and takeaways from this life-changing book:ġ. Do you want to improve any habits in your life? I heartily recommend Atomic Habits to you! We are all driven by our habits - many of which are unconscious. It is filled with dozens of science-backed and actionable nuggets of wisdom. Atomic Habits by James Clear is one of those rare books that I immediately read twice in a row.

Best atomic habits quotes