📹 Forget About Setting Goals. Focus on This Instead – James Clear
If you’re finding it difficult to hit your goals, best-selling author James Clear says it’s time to take a good long look at what he calls …
📹 How to become 37.78 times better at anything | Atomic Habits summary (by James Clear)
Atomic Habits can help you improve every day, no matter what your goals are. As one of the world’s leading experts on habit …
“The Goal is not to run a marathon, it’s to become a runner.” I think this is an awesome mindset because not only does it help you stick to your habits, but it will make you comfortable with failure. Even if you don’t complete that marathon, you’re still a runner and it won’t put you off trying again.
My notes 🙂 \t- A slight change in your daily habits can guide your life to a very different destination \t- Massive success is not a result of massive steps, but small ones \t- Compound effect is 1% better each day, which results in 37x better in a year \t- Success is the produce of daily habits, not once-in a lifetime transformations \t- Small changes are not noticeable( first stage known as valley of disappointment). To see change, you must stick to something for a while (exponential growth). \t- Forget about goals, focus on systems instead. Not on the product, but the process of how you will get there \t- Set specific realistic goals \t- Goals are good for setting a direction, but systems are best for making progress \t- Layers of behavior change: Outcomes, processes, identity. Most focus on outcomes, but successful people focus on identity or the person they want to become) \t- Law 1: Make it obvious. \t\t○ Create a habit scorecard, and label each habit positive, negative, or even \t\t○ Unless you make the unconscious conscious, it will direct your life and you will call it fate \t\t○ Make habits clear (ex. “I will read a book for 15 minutes daily at 6am in the other bedroom”, rather than “I will read this month”) \t\t○ Stack habits. After (current habit), I will (new habit) \t\t○ Environment > Motivation. To drink more water, always have a water bottle around. To read more, always have a book nearby. Get bad habits out of sight \t- Law 2: Make it attractive. \t\t○ You can make hard habits more attractive if you can learn to associate them with a positive experience \t\t○ Dopamine is not just linked to pleasure, but also when we anticipate it.
I unconsciously went and sat in a coffee shop to listen to this article and halfway through realized I accidentally did what the book was all about: getting out of my appartment to avoid negative cues and using the link in my brain between coffee bars and reading/writing in order to absorb the information more easily. I get it now!
As a person who hasn’t read the book, your article helps me get to know what this book talks about. Moreover, your presentation somehow helped me find room for criticism about this book. Thank you for sharing a article that helped me point out the good side and the bad side of the idea in this book. I appreciate it.
I can’t count all the “wows” and mindblowing moments I got while perusal, the presentation is absolutely stunning ! Such a quality production, you have my wow for that ! And the content in itself is so nurturing and smart. This book was on my list but it’s getting my priority now thanks to you. Thank you so much for this perfect, clear, educative resume.
This is a great summary of a super helpful book. Once I had got my procrastination under control the Atomic Habits approach made me reach my language goals. I can truly say that these 3 steps worked for me: 1.From James Clear’s Atomic Habits: knowing that I was only going to work for 2-10 minutes a day on French helped me focus on developing the habit. It was pressure but kinda “fun” pressure to know this was my learning window and it was closing in a matter of minutes. 2. I kept my focus high in that 2-10 minute daily learning window by using the contrarian procrastination method from Michael Kennedy Your Success Method – removing my mental obstacles from prior failures and the everyday life barriers was key for me in getting going and keep committed. 3. James Clear in Atomic Habits talks about keeping the habit chain unbroken – this is super powerful shit if you are even vaguely competitive. After about 10 days straight of keeping the chain going and literally drawing an unbroken chain on my calendar (like he describes) I couldn’t face the very visual shame of the failure of a break in the chain. It’s small things like this reinforced every day that cemented the habit in me. I’m now waaaay better at French than before this approach – although not fluent or close to that – but six months in I can now finally see my own path to fluency – I’d say this was my breakthrough moment. Seeing the progress I have made doing only these 3 steps every day and knowing that this has gotten easy for me now (habit formed) makes me feel I can scale up and achieve whatever I can commit to.
THANK YOU ! Thank you from the bottom of my heart. Due to severe ADHD I can no longer read physical books and even audio books are challenging to me. Your presentations in VISUAL form…I get it! I finally can understand what a book is about. I’m 55 years old and I finally can understand. THANK U SO MUCH!!
I’ve always say that showing up is half the battle. You’ll be amazed what you can achieve by just showing up. My commitment to myself was to show up at work each day (5 days per week) while I was undergoing a challenging and prolonged 5 year medical treatment for a neurological disease, even though I lacked confidence due to a decrease in ability and didn’t feel 100%. I decided that I would tell no one about my challenges, but if anyone asked me to leave because my performance was inadequate, I’d leave. I got through the treatment, recovered, and thrived. I continued to acquire work skills and experience, as well as get paid, throughout the treatment.
Can confirm that the atomic habits approach to life does indeed work. When I was younger I would always struggle with drawing. Once I learned about the 1% better every day tip and the 2 minute rule, and put those into practice, I made more progress in 6 months than I had made in 10 years. This year I added learning Japanese to my every day routine and now I practice that 7 days a week, along with my drawing practice. Oh sure, I’m not a master of either skill, but I’m definitely way further along than I would have been if I had never tried improving myself by just a little bit every single day. They’ve also opened more doors for me in terms of having more people to converse with about those subjects. You won’t notice the results right away, but if you keep at it you will reach a breakthrough moment. It’s like leveling up in an RPG. Although I got financially wrecked this year thanks to car trouble and inflation, my overall productivity was better than the last 4 years combined. Next year I plan to stack other habits like learning more about 3D modeling/animation, and practicing how to play music. I have a lot of creative ideas I want to put out into the world and atomic habits are helping me achieve that. So yeah, in summary…. LEARN TO APPLY THIS SHIT TO YOUR LIFE BECAUSE IT WILL MAKE YOU SO MUCH HAPPIER! 😂
I’m very pleased and grateful to have the oppurtunity to be able to acess and watch this masterpiece. I wish everyone that 2022 becomes the change year for the ones that really commited and are positive with and really wanna try to change their life/habits. Best of luck and be connectec with your true you!
i always start 2weeks earlier with the new years resolutions – so i‘m already a bit „used” to it when the new year starts and so far (+/-the last 10years) it always worked for the whole year. Ofcourse there are days in which i do forget those goals, i just focus to not let those days „grow” into weeks. 😄
I started reading the book two days ago, and today I found this article! My God, the book is fantastic and this article is super faithful to what the book says, and the article was made in such a didactic, explanatory way and I’m amazed at the quality! congratulations, a thousand likes for this article gift! I even subscribe to your website! Please, never stop ❤
So true, I especially like the part about bad days and how to not let that get in the way. I improved my life tremendously in my senior year of high school, I basically dedicated the entire time to self improvement. Went from 220 pounds to 160, got really fit, and basically just enjoyed life to the max. About a year later I got a mild injury at the gym which caused me to start breaking all these good habits and I got fat again within another year. Now I’m getting fit again and going to dedicate myself to keeping good habits, I know it’s possible since I’ve done it before, all that’s needed is to stick to it.
“The Goal is not to run a marathon, it’s to become a runner.” I think this is an awesome mindset because not only does it help you stick to your habits, but it will make you comfortable with failure. Even if you don’t complete that marathon, you’re still a runner and it won’t put you off trying again. “You do not rise to the level of your goals. You fall to the level of your systems” – James Clear I have already ready this book and this is the perfect summary. I recommend everyone to read it. Good effort to make such summaries. 👍
24:03 its not weird at all, the motivation is stronger after you get an habit going because of : 1) You are proud of yourself because you got to introduce a new positive habit succesfully 2) Even if you dont see results visually (workout), you realize that having a new good habit makes you happier 3) You got the habit going for a while and you know you will see the results very soon 4) You created a “chain” of good habits (like article said) and you dont want to break it 5) Yout talked about your new positive habit to a friend or anyone close to you, they are happy for you and you feel even better doing that (or they start doing it with you too)
Hey there! I’m one of those who didn’t read the book, so I took notes from this article. I’ve noticed that the mapping here is a bit messy, so I’ve worked on my notes a bit more to improve the structure and make them easier to quickly browse over. I suggest doing it by yourself for better memory, but it costs me nothing to share anyway. Some typos and mistakes are possible. CUE – MAKE IT OBVIOUS 1. Habit scorecard \tWrite down daily behaviors \tRate (positive/negative/neutral) 2. Stacking habits \t”After (current habit) I will (new habit)” 3. Implementation strategy \tSet specific time & place 4. Design your environment \tZoning \tPlace cues in sight Make bad habits invisible CRAVING – MAKE IT ATTRACTIVE 1. Temptation bundling \tCombine musts & needs (Premack principle) 2. Group influence \tMingle with positive people 3. Reprogram perception of hard habits \tShift the mindset \tAssociate with positive experience & image Make bad habits unattractive RESPONSE – MAKE IT EASY 1. Reduce friction \tMake habits easier to follow, more convenient 2. Prime your environment \tPrepare for execution of the task 3. Two-minute rule \tStart small \tScale down the task to 2 min & build up Make bad habits inconvenient REWARD – MAKE IT SATISFYING 1. Immediate consequence \tHabit contract \tReward for good habits \tPunishment for bad habits 2. Habit tracking \tCreate sensory indicators of progress \tCelebrate success \tAccountability partner 3. Deal with bad days & failures \tDon’t break the chain of continuity \tShow up Make bad habits unpleasant STAY PATIENT & FOCUS ON SYSTEMS, NOT JUST GOALS
In the world right now, wealth is shifting and inflation is rampaging every sector but the smart ones know that it is best to put your future with a trusted professional to secure and even grow the value of your asset and that’s why I am stuck with Suzanne Stephens Ellis, I have experienced amazing growth in my Portfolio since I joined her platform in March 2020, I can’t say thanks to the pandemic but it was during the pandemic I realized that there were more options and found a new understanding of finance.
Holly shit – honestly speaking I usually give comments only once or twice in a year, because there is only mass production of content here on YouTube with less or even no message, but this article is different and mind-blowing. I know it’s just rebranding the book – but still, the last section of this article was even the best part for me…. on top, he was just totally honest, and I completely identify myself with him. Magnificent work! follow you now 😉
If you’re having trouble cleaning try making a list. My wife bought a dry erase board and then a bunch of magnets to write on. She put chores that take max 5 minutes on each one. Sweeping, wiping counters, scrub toilets etc. Every time we finish a chore we take it off the board. This gamification of chores has helped us keep our house clean. You get a sense of accomplishment from removing a magnet and when you see the chore is done you feel amazing at the cleanliness. We try to make our way through the list in 7 days or less. But never being hard on ourselves if we don’t accomplish it.
10:32 if you are one of those who live in a shoebox like me where everything i do is on a desk next to the bed, going out of the room and setting the intention before going back in and sitting down on the exact same seat actually helped to shift the mindset. great article and summary! much appreciated!
This book is sheer magic. Made me quit smoking of 5 years in 14 days. Truly truly inspiring! Edit : I haven’t gone back to the nasty habit for those who wanna know.. the idea here is to be 1% better every day and I hear about how far I have come every day and that’s mindboggling. I have been trying the same technique for turning into a vegetarian and Its just like the first time. Vegetarian for 2 months and counting and soon to be vegan!
I really enjoyed this article! In my opinion, you have a great accent and voice for narrating. While I’m not a youngster, (young at heart) you & the content you share from Atomic Habits have inspired me to read more. I will continue to watch your articles and share them with my friends and family. Keep up the great work. I sincerely appreciate it!
Focused on my 3 worst habits: Sleep Food Work I’ve been slacking off on all three of those, just wrote things that could help me with each one, I also wrote the benefits of sticking to the good habits. I also made a daily sheet that will keep everything I do every three hours in check, I’ll update this once a week and tell you how it’s going.
This is a great summary of a super helpful book. Once I had got my procrastination under control the Atomic Habits approach made me reach my language goals. I can truly say that these 3 steps worked for me: 1.From James Clear’s Atomic Habits: knowing that I was only going to work for 2-10 minutes a day on French helped me focus on developing the habit. It was pressure but kinda “fun” pressure to know this was my learning window and it was closing in a matter of minutes. 2. I kept my focus high in that 2-10 minute daily learning window by using the contrarian procrastination method from Michael Kennedy Your Success Method – removing my mental obstacles from prior failures and the everyday life barriers was key for me in getting going and keep committed. 3. James Clear in Atomic Habits talks about keeping the habit chain unbroken – this is super powerful shit if you are even vaguely competitive. After about 10 days straight of keeping the chain going and literally drawing an unbroken chain on my calendar (like he describes) I couldn’t face the very visual shame of the failure of a break in the chain. It’s small things like this reinforced every day that cemented the habit in me. I’m now waaaay better at French than before this approach – although not fluent or close to that – but six months in I can now finally see my own path to fluency – I’d say this was my breakthrough moment. 😊 Seeing the progress I have made doing only these 3 steps every day and knowing that this has gotten easy for me now (habit formed) makes me feel I can scale up and achieve whatever I can commit to.
I’ve deleted Facebook, I started reading books and listening to podcast last april, I started meditating last june, I started exercising (jumping rope) last august, and I can tell that I’ve improved so much. In my STEM classroom Im always the one reciting and active, my teachers also love the way I talk to them, my classmates look up to me like a valedictorian or something🤷 my classmates always asks to teach them in physics/biology. I also became a night owl person(I dont know why). I did all of it even without knowing this book tho, I still feel grateful for summarizing this book and getting it straight to the point. Thank you❤️
the chapters of this article are pretty solid 3:05 goals and SYSTEMS to achieve the goals 3:35 succesful and unsuccesful people share the same goals!! 4:04 4:10 goals are good for setting the direction,but systems are best for making progress 4:25 it is not because of you,it is because you have the wrong system for change 4:45 just as atoms are the building blocks of the universe, atomic habits are the building blocks of remarkable results 5:10 the best way to change your habits is to focus on the person you want to become instead of the results that you want 5:16 the goal is to become that succesful person you should look up to 5:29 remind yourself everytime you workout, I am an athlete and a heavyweight 5:45 everytime you write code,you are a programmer. and everytime you instruct a team you are a leader 7:10 the 4 laws that will guide us to do it law 1 make it obvious 7:25 write down your habit behaviours on your score card 7:45 until you make the unconscious conscious, it will direct your life and call it fate 8:08 what you need is a time and a place that will promote doing the things to become succesful 8:19 say and write down I will do this at this time and this location 8:34 habbit stacking=tie a desired habit to an existing habit; after habit B I will habit A 9:22 more influenced by the environment then willpower or motivation 9:30 hard for positive habits in negative environments 9:45 make the cues visible and obvious 10:02 more like the relationship with the objects from the environment determines our behavious 10:08 imagine it as a place filled with relationships 10:35 the mantra; one space one use 10:43 10:49 the best thing to get rid of a bad habit is to make in invisible,for example put it in other room,hide the tv remote somewhere deep, dont buy cheap crap 11:05 make good things attractive 11:20 dopamine and feedback loops dopamine vital to voluntary movement, motivation, learning, memory, punishment 11:55 dopamine release not only when they experience pleasure,but also when they expect IT gambling addicts biggest pleasures are right before placing a bet 12:28 the craving causes us to take action in the first place 13:25 find groups where the habit desired is the norm 13:40 13:45 13:52 14:00 14:22 online platforms thrive from catering and appealing to the primal underlying motives of the human nature 14:31 your habits are modern day solutions to ancient desires 14:55 15:05 15:20 reprogramming the mind making hard habits attractive by associating them with positive experiences cleaning the house=clean house saving money=more money 15:25 make bad habits unatractive make good habits easy 15:36 15:39 15:42 15:46 15:52 forming habits should be measured in number of repetitions not in time 16:08 16:12 16:48 reducing friction the law of least effort=rerouting, arranging places, reorganizing objects and their relationships 16:53 16:55 priming the environment for use I will layour my workout stuff the night before so I can easily get the workout done 17:17 using the 2 minute rule to stop procrastinating 17:25 17:30 17:33 start with a scaled down version of your habit repeat the habit CONSISTENTLY EVERY SINGLE DAY 17:47 17:55 create barriers between yourself and bad habits leave your credit card if you have bad spending habit 18:14 18:30 make it satisfying most important rule this feels good,lets repeat it 18:43 19:12 19:20 add immediate pleasure for good habits,rewarding 19:55 20:08 20:23 20:25 20:45 necesary to have a habit tracker,to be able to value the work and reward the most important thing is do the work everyday,never miss out,never chicken out, even if you dont finish it all,all the workouts it definitly matters that you showed up and did something 21:15 21:30 the habit contract,how to hold yourself and be held by others accountable write verbal/written contracts and hold yourself accoutable with them and make people hold you accountable with them 21:40 22:28 25:53 26:40 27:00 27:10 27:40 list of bad/good habits push bad habits everyday and pull good habits
When the Great Depression and other huge catastrophes occurred, I used to believe that everyone went bankrupt, but they didn’t… Some made millions; also assumed that everyone closed their businesses during these times, but certain did start new ones. It all depends on your point of view, there will always be moments of prosperity for some individuals and times of depression or recession for others. My main concern now is how can we generate more revenue during quantitative times? can’t afford to see my life savings of $200k crumble to dust.
Getting money is an issue that everyone has in other to live a better and more luxurious life. Life was difficult for me until I began investing in dividends growth stocks, ETFs, bonds and digital currencies. Now I’m earning a lot of money even with the current trends happening in the financial market, I still make huge gains using a better strategy.
Dude!!!!!! What an amazing article you made, I’ve been struggling over, almost everything you said, and I did that work out habit on my own, and it really worked – now listening to your article. I see why it worked and I’m now going full on with what you are suggesting. Thank you so much, really… Thank you.!!!!!
I kinda just blind myself to the future/past and only focus on the present, and generally make what I feel are “good” decisions on a moment to moment basis. This has yielded fantastic results so far, but I get the feeling this method of self improvement wont last. Thank you for this invaluable article, I’ll definitely be applying at least some if not all practices spoken of.
This strategy can actually give such good results (at least for me). You just don’t care about goals, you just do some things daily which are necessary to achieve the goals. If you focus on your progress daily, you will be disappointed but if you see your progress in months/years, you will be satisfied, but never chase the high achieving a goal because it will create bad habits and lead to disappointment.
That part about making separate zones in your house really works! I was already doing this for about a year or so. And then I saw this article and was like “Yo, I’m on the right track”. I turned my basement into a 1.music studio zone. 2. Workout Zone with weights, pull up bar and more. 3. Study zone (prayer, studying and reading) And I constantly keep it very neat and tidy every week.
This is one of the websites that gave me the courage to start my YouTube website 2 months ago about self development and now have 74 subs and almost 55 hour watch time. I know it’s not comparable with others but I’m still proud I started because I’ve been learning so much lessons that I couldn’t have learned without getting started in the 1st place
This is an awesome breakdown and it’s incredible how much we have to work on not being distracted in this crazy age we live in. Personally, I wake up, have coffee, and turn on freedom, which is a program that blocks apps and websites, and that gets me through the work day. In the evening I usually read, and in the beginning it was difficult, but somehow that flipped in my brain and now I find a good book more satisfying than a good movie or article game. When my brain is too tired from working and reading I get on a treadmill and walk and light-jog while I watch some youtube or a movie. With outcomes I’m still in the valley of disappointment after almost a year, but I feel good with my progress each day so there’s that, and at this point relapse into bad habits seems unlikely.
one thing i noticed and loved about this book is for every chapter there are only around 9 to 12 (or 13) pages which makes it easier for me to finish a single chapter. while reading this book, i finished it soooo fast, because the book’s chapters are only 9 to 12 pages, i built a habit of finishing a chapter every night before i sleep. unlike other books, it takes so many pages to finish a chapter that i easily get bored. it’s true about what he said in the book, that you get bored if the task is so easy and not challenging and you give up if the task is too challenging or hard. it needs to be just in the middle, so you can continue without giving up or getting too bored and leaving.
I love the analogy of compound interest being used effortlessly to describe the many benefits of habit-forming and how small changes compound into great long-term habits and outcomes. It goes to show, that fundamentally, it’s in our best interest to work on the small yet important things; improving by 1% every day doesn’t sound like much, but it will inevitably improve our lives in many ways.
This is actually one of the few motivation coaches who seem to actually have a real system instead of just vague motivation rules. That doesn’t mean that I think that he is THE coach, but certainly the systematic approach (= heuristics) definitely is much more valuable long-term and I can personally confirm this. His system also seems to work on (Kantian) transcendental logic, and variable structures in his formulas. I will try his concept and look forward to what results I will be achieving.
“Most people focus on the outcomes but the best way to change your habits is to focus on the person you want to become instead of the results you want. The goal isn’t to run a marathon, it’s to become a runner. When something you want in life becomes part of your identity, that is when your behaviors will naturally change. When you tell yourself and others ‘I’m a runner’, you want to live up to that identity… each time you instruct a team, you’re a leader.”
2 things to remember: – Your habits are a TOOL, that you can use to “carve” yourself. But you are not your habit, and your habit are not your personality, they will always remain a tool. So don’t let your habit become all your life and don’t show off. And always stay human, if a friend really needs you, don’t let him go because you have your workout to do, you’ll do it later. But if a friend always asks you for some help, put some boundaries, because it’s worthless to fall with him, you won’t help yourself neither your friend. – Even after years of a good habit, you can lose it in a really short amount of time, and you’ll get in a loop of “I’ll get back on it later”, always be attentive. Good luck to those who will read this, and never forget that good habits, pleasure, success etc will never give meaning to your life because they are not absolute and you’ll still be hungry afterward. You can be successful, fit and get a lot of girls, you’ll still have that emptiness inside, you will just be distracted from it, and as soon as you lose it – you can and will lose it even if you do everything right – you’ll feel empty again. BUT you may find meaning in life on the path of bettering yourself, if you stay humble and realize that despite all your effort, you are not in full control but you are allowed to get what you get. An accident out of your control could always happen and prevent you to achieve a goal. Be gracious it didn’t happen, and when it happens, be gracious it taught you not to get attached to things that will somedays rot away.
Nice Summation. Based on it I bought the book yesterday. My life was transformed in 24 hours. No joking. I went from being a total slob for 50 years to having a clean house that will stay clean and get cleaner every day by just attaching the habit to the act of closing my laptop. I’ve also done 70 squats and run wind sprints today (by attaching them to a habit). And I’ve eaten healthy without any issue. That’s in 36 hours and it wasn’t even hard to do! Thanks for the summary. It’s had 9 million views, so Youtube has probably thanked you financially, but thanks personally.
I am a big fan of this system, however, no punishments for me personally. When I add the ‘punishment’ factor, I drain all motivation and enjoyment from the task – even if I enjoyed it to begin with. Because then it becomes something I am forced to do, not something I want to do. But many other principles are great.
First of all, an excellent article without any doubt Everything that this explains is just awesome, maybe there are things that we kind of already knew but haven’t realized we know them. I can say i got very good advice from it, but personally one that blowed my mind was when it mentions something like this “immediate pleasure and short-term rewards, generally lead to long-term failures or achieving nothing meaningful at all, on the other hand, short-term work and daily efforts that seem to be painful and have no immediate reward, will lead us to long-term success”
I recently considerably reworked my sleep schedule, and I feel like that change has brought way more to me than I ever could’ve imagined. Because now that I wake up at 3:30 am every day instead of 12pm, now that I’ve managed to change something about myself, I feel like everything else I’ve ever wanted to do is within reach, as silly as it sounds. I did this by moving up my alarm by 10-15 minutes every day, and using the application “alarmy” to set an alarm that requires me to take a picture of my sink in order to stop ringing, so as to force me to get up
The part about cues being tied to rewards really resonated with me. I used to be a drug addict and when I was, I would get excited at the process of having to find a dealer, even though it’s a huge pain and stressful, I started liking it because my brain associated it with the very strong reward of getting high.
This is a great article summary. The irony, of course, is I never would have seen it if I had not been indulging in the supposed “bad habit” of random scrolling through YouTube. I actually encounter most positive self-improvement content that way, esp because the algorithm suggests articles in our feeds based on our viewing habits – so it’s a bit of a paradox there.
i watched this article almost exactly 2 months ago and i cant stress enough the tsunami of changes that has altered the course of my life in the best way possible. ive never been so motivated and gotten so much work done all by these “atomic habits” in the most healthy, non-toxic way ever, im the most productive ive been in a long time
Thanks Man! you saved so much time and gave a detailed guide about the book which I really needed but was lazy to read it myself lmao ;-; the animation and points you presented were more convenient and helpful than plain text… really thanks a lot, I’ve subscribed you and waiting for more book reviews/summaries like Art of war… Underrated Youtube website for real. ❤🔥
Informative, concise and helpful, but several spelling mistakes, including “disappointment” “Carl Jung” and a few others. The quality of production in the article is quite good, as well as the pacing and delivery of the message as a whole. Thank you for taking the time to produce something that has such a positive influence on the lives of others. I have taken several notes and implementing them in my life as well as passing along the message to others.
I found your article one day by accident and now that I’m finally seeing it’s completely amazing, the level of detail is unbelievable. I loved how you summarize the book and that you tried to make it as visual as possible so that it’s easier to comprehend for us, and that you also put your own opinions and personal examples of how you use the knowledge you gain from the book which makes it far more easier to understand. I loved the way you transmit the ideas of the books and found your article to be really useful, I’ll be happy to be a new subscriber.
I have just finished reading Atomic Habits, and this amazingly beautiful article popped up in my recommendations, I feel super lucky and blessed because I was going to summarize the book in format like this! You are a savior! Special thanks for sharing how you applied the books’ ideas into your practice! This is a LIFE-CHANGING article like “changing 1 degree in trajectory of a plane’s flight ” !
Bro!! You are something else!! I have gone through a shitload of self-help, motivational, life-coach books but never could get my way around implementing any of them coz it was all nice to read and get motivated at that instant but completely confusing and difficult to put into perspective and action…i have failed over and over again….I am sure if I would have just picked up the book “Atomic Habits” and not seen your article, it would have met the same fate as others…BUT You my friend changed the whole game!!! Such spectacular visuals and process flow, combining your own example of how you did it…WOWWWW! You just made my day, week, month, whole year!! I’m sure I’ll become a better person by using your way of analysing texts into action!! THANK YOU AND GOD BLESS YOU!!!
Thank you for the article and introduction of this book. You have encouraged me to take small steps to make changes in my life, I don’t know I would’ve started a change without perusal what you have presented. Right now I’m trying to stack habits, 15 minutes of reading after lunch, so far so good. I hope it turns into a long lasting habit eventually. Maybe one day I will read this book, too.
Wow this is absolutely fantastic! Your article is so well summarised and because we are highly visual creatures we tend to understand things better when they are laid down so efficiently like they are in your article. I love to summarise the books I read, but this is next level. Please don’t stop what you are doing because you are doing an excellent job!👏
This article is just INCREDIBLE!! I know this article must’ve taken a lot of work so I definitely appreciate the effort that was put into this!!!!!! I’m in the middle of reading atomic habits right now and see a article that puts everything into perspective is truly a blessing!!! You have definitely just got yourself a new subscriber from this article!! 😊🙌🔥🔥🔥🔥🔥🔥
I slept on this article for the whole 3 weeks and decided to watch it now. As I was perusal it, I realized how greatly the article is done and started to wonder if there must be a big team behind this article and I’ll check them out later. I finished the article, fully, subscribed, and read the About which left me in awe. All this is done by one person! I know what is required to make such content. I would like to thank you very much for this article, this is so very helpful and I’m sharing this with all my friends right away. thanks again!!
I would say that having a forward/positive mindset is the most important trait. People acknowledge all these bad habits but many don’t believe they can fix them or even consider changing for the better. If you tell yourself you can’t do it, you’ll certainly have an extremely rough time, but if you tell yourself you can do it, than its not impossible and you can have the motivation or confidence to actually do that task. I’m not trying to be corny with all this talk but people using excuses such as procrastination and being too lazy are already putting themselves down. Its definitely hard to avoid or ignore negativity in life but if you endure those unpleasant times, it will put you in a much better position mentally, physically, etc. Make sure to always take care of your body and prioritize yourself before anything or anyone else; I believe in all of you!
1. Start a habit score card 2. Do a Habit agreement 3. 2 Minute rule – start by doing the new thing you wanna accomplish for 2 minutes- main focus is that I show up 4. Get items for the morning ready the night before 5. Patience to see results!!! 6. 1 space 1 use rule!!! 7. Get an accountability partner 8….watch the article bro 😂
I’m going to watch this article every day when I wake up to set the tone for the rest of the day. And tie it to an existing routine (waking up) to help make it easier. I’ll also give an update for every day that I do. Day 0: perusal the article at 2pm. Obviously not right after I woke up, but I just found it. Going to focus on making bad habits more difficult, and making good one’s easier
I started with 100 push ups a day. I was already pretty fit but I want to become much stronger. 3 months later I’m at a minimum of 500 a day. I started out with just the pushups, but now I regularly go the gym and exercise every part of my body. I’ve also started eating healthier food and more of it, as well as drinking a lot more water. I feel like a new person, and I’m just getting started. Thank you for this fantastic article, it was a huge help to me getting started.
I don’t have a room for myself. So at the holidays, i have way less time than when i’m not. Creating the environment is impossible. And there’s a huge friction in the amount of actions i need to do to find myself in a private place for an hour, making me stay awake at night when other people are sleeping
I can’t tell you how well this article has been made. I’ve read the book Atomic Habits but this article was so well summarised with personal examples especially. Thank you so much. I just shared this with my husband. I’ve been asking him to read the book for a long time now. But I’m sure he can spare 30 mins to watch this article. Keep up the good work ❤️
This book always seemed daunting to me, I have so many goals I want to achieve, so many bad habits I want to break. But this article helped me realize that I need to make little changes first and worry about those goals later. The examples you gave were incredibly helpful, throughout the whole article I was coming up with ideas how to implement the theories and tips in my every day life. And not only that, I suddenly saw how I could help and advise people who have expressed their dissatisfaction with their life to me. Like my parents who want to stop being overweight, or my younger brother who keeps skipping his homework and studying in favor of playing games. Incredible article, super helpful! I feel like I’ll be very thankful for this article years later.
Feels good knowing something I’ve been doing is actually in this list. Since the pandemic, I began working out while I watched movies, series or podcasts and, two months ago, began tracking my habits and environment. Now I really need to implement the rest. Audiobooks is an awesome substitute if you are doing something that you can do with muscle memory like walking home or waiting at a queue.
One thing I have done recently for my at home workouts is I stopped bothering to even put on exercise clothes and I just do my yoga routine in my pjs. It has made a big difference in me actually doing it every morning, reduces a step, and forces me to change out of my pjs after into proper clothes that gets my day started off on the right foot ( I have been living that WFH pj all day life for too long now). Amazing article though, love the graphics and the presentation.
He literally covered what I wanted to cover in my Atomic Habits summary . I thought it would be overwhelming for the whole concept in one article so I decided to go for a habit’s documentary Series where I share the journey and struggles of building habits such as waking up at 5 am, working out and more . The Graphics presentation made the article live .
I hv read this book but I keep forgetting that I hv read this book. By listening to your summary now I realize oh right I’m doing the stuff from this book so I did read it. Thanks for reminding me the important parts of the book that I forgot. This is such a cool and efficient article please make a lot more!!
I rarely comment on articles but this was a work of art. Summary made highly effective by outstanding visuals and careful material selection. What tied it together was your personal application of the book’s lesson supported by those amazingly crafted visuals. You put your heart into this and it was incredibly well done. My respect to you. 🥇🏆
One good example of everything I personally took from this article was wearing my glasses. To change the friction of the bad habit (not wearing them) I kept them closer to me on my desk rather than at my bedside. Another thing is that I convinced myself that I wanted to wear them as much as I needed to by making myself believe that I will perform better while playing article games or that I will type faster and smoother.
Thank you for this powerful presentation. Absolutely perfect and outstanding skills. I am practically reading everyday going to the gym at the park and working out for 30min. Yoga 30-1hour 3-4x a week. Learning a few languages for 15minutes a day. Playing the piano for 10 minutes. Writing for 25 minutes is what I strive for and will be enjoying next in my good habits. ❤ 😊
This book is truly awesome, even though I cannot relate to all points he brings up – my neurodivergent brain could never, lol. Habits simply do not exist in my reality, I can be doing something obsessively for a whole year and then one day just go “meh, I lost interest”. Or maybe something less obsessive, but still lose interest all of the sudden. It happened a lot and I used to think I was absolute trash lol However, it was an interesting book as I could see how it applies to most people and why it was not working for me. It actually helped me a lot in creating totally different strategies that applied to me. Also, it made me understand that I can’t expect to form habits like normal people, but if I cycle between interests and habits, I can keep myself healthy, happy and free of guilt. My dopamine levels will never be normal, so I’ll have to do things my way and its okay. Anyway, it is indeed a great book, but do not feel bad if you still can’t do it – it does not work to everyone. I could never do 15 minutes of reading each day, but I can happily read for 6 hours once a week. I could never study 15 minutes a day, but I can change language settings of everything I have to the desired language and find a series that I engage, songs that I love and suddenly I can have a full on conversation in 6 months (actually happened lol). If it doesn’t apply to you, use it as a base for what not to do and try opposite strategies. Observe yourself and look for the cues, feelings and sensations.
I love this, I have been self employed working from home for the last year :goodvibes: and I want to keep it that way its easy to fall into complacency and valleys of disappointments I have been feeling negative lately but didn’t understand why in a sense I was stuck feeling like I finished the marathon, I think you just pulled me out of it!, thank you for the guidance and the inspiration!
This was most helpful. I missed my physical workout goals because I broke the chain but your interpretation helped me see I did not. I did not meet my 10, 000 steps during the 2 days I fell ill. I did walk over 5000 steps. I plan to share this with my students this semester to help all of us form positive systems. This is also a great book review project! Keep up your progress!!!
24:46 Priming really lowers the activation energy for doing habits. Since I just really love drinking cold water (and especially so during a workout), I find that freezing a bottle of water in the fridge the night before really helps me start with and get through the whole workout. The bottles were also always frozen solid and so working out would give them enough time to melt, at which point I’d be rlly sweaty and craving a glass of icey water. Probably won’t do much for people who always have cold water on hand, though. Overall, awesome summary showing that the book has some really great points! Looking forward to reading it :))
1:40 Massive action vs 1% improvements 2:29 Truth about progress 3:04 Systems instead of Goals 3:36 The Problems with only having goals 4:15 A System of Atomic Habits 4:47 Three layers to behavior change 5:25 When something you want in your life becomes part of your identity, that is when your behaviors will start to naturally change. 5:46 The Habit Loop 6:10 Habit loop example 1 6:18 Habit loop example 2
My God. Finally my thought process put into words. It started with learning guitar. Progressed to realizing I could accomplish anything, as long as I pursued it with purpose and belief….and joy. Golf was the biggest challenge. The game will evolve you, if you seek evolution. Transform your perspective in ways you never thought possible, as long as you persevere. “forget about goals, focus on systems instead” … so brilliant. Goals are dreams. Dreams are not reality yet. Systems, they are math. Math is real. Math is now. You don’t get good at Golf quickly. Even if you’re the most TALENTED individual, you will be humbled greatly by someone who has mastered the art for many years. Love will get you where you need to be, just learn to know when something is worth it, or not. Don’t do something to prove others wrong, do it to prove it to yourself. Get the picture?
Hi, I really loved reading this book and seeing your article is kinda like the cherry on top for a nice refresher of all the information that entered my beautiful brain 🙂 I also bought your .pdf mindmap, which is great to be shoved in my face, every time I fall out the “compounding whole”. Anyway, well done, my god friend in which we have never met. I’m wishing you a beautiful day of pure awesomeness!
I only discovered Atomic Habits about two weeks ago. I was surprised by just how much of it I’d already discovered for myself just in the past decade I’ve been working on bettering mu good habits and letting go of my bad ones (whole mornings lost to Facebook was the very first one and it all evolved from there). I’ve learned so much from the book too, things which hadn’t crossed my mind, concepts which are simple to follow. I have been keeping it close and I think this is one book that will stay close for all my days.
One little thing to help with exercising (I chose yoga as it helps with my back problems). In order to exercise every day I made my exercise corner – I have a small flat so I don’t have the whole room. But I made it beautiful with flowers, candles, big photo of waterfalls I took on vacation and other decorations. It is so much pleasure to be there that the exercise is easier to do…
It has been a year, what is your progress? What are your successes to date? I have not read the book, but during COVID I drank and to get away from drinking I ran. I set the goal of 13 miles in under 110 minutes – I achieved my goal, but now have slipped away from running I am now setting a goal to have the muscle mass I had 12 years ago. I don’t drink as much as I did during COVID thanks to my exercise goals. Thank you for this production, it really enforces that I am on the right path.
Strangely enough I had a goal of losing 10kg of fat over the course of 3 months and pulled it off in 1.5 months. Without knowing about atomic habits I did do the opposite of what this graph said at 23:46. The following exercise routine is not healthy however I was curious to see if it was posible. With the simple use of a fitbit and pre-planned out meal, I intended to lose 2000 – 2500 calories a day. There is 7700 calories in 1kg of fat, this would mean that I would burn roughly at least 1.8kg a week at that rate. My intake was 1500 calories, My total burn was 3500 calories or 4000 calories if I was pushing it a little. My weight was 102kg I saw on my fitbit that on average by just sitting on my butt I burned 100 calories per hour. This meant that within 24h I would lose 2400 calories by simply existing. On average by walking at a steady yet fast pace ( heartrate 100 – 120bpm) I would lose roughly 600 cal/h By jogging at a fast non-muscle impactful pace (heartrate 140 – 160bpm) I would lose roughly 800 cal/h This meant that in order to gain my goal of losing 2000 calories a day, I would have to jog at a fast pace for roughly 1.5 – 2h per day. 2200 + 1300 calories = 3500 calories My calorie intake mostly consisted of vegetables, some protein based food like meat and protein shakes to substitute the missing protein to avoid losing muscle mass too much. At least roughly 1g of protein per 1kg of body weight. I simply ran in a circle around a table in our flat everyday listening to podcasts, music or watch a article.
This reminds me of how my friend described training for his 2nd iron man: his goal with training was to raise his base level of activity, so he wasn’t trying to exert 100% to raise his highest output, but trying to make what is easy even easier. Training that way, he said he was able to finish his 2nd iron man faster than his first one but he exerted less effort in the actual race. He didn’t come up with that of course. I’m not sure what that training philosophy is called, but it’s really inspiring and is interesting to think about how it can be applied in non-physical ways.
Great actionable insights with relevant tots process.. Skill + Wills – Hills = Faster, better, cheaper and better outcomes in our improved sets of habits. Do as we Learn, Learn as we Do.. “Sedikit demi sedikit, lama-lama jadi Bukit” “Bukit” of what? 3 things PERMANENT for ALL living creatures; 1) DIE and leaving all worldly owned/ desired one day, 2) HOPING into something along the way, 3) CHANGING out of experiences/ happenings in life ~ how best should we being REMEMBERED.?