Trying to build a great habit? Here are my top 5 takeaways from the book Atomic Habits

The self-help genre may have gained some backlash in recent times, but you can’t deny their enduring appeal - the promise of self-empowerment and life-changing possibilities. The genre has experienced continued and solid growth in recent years. In the US, the category has grown at a CAGR of 11% since 2013. Simply put, they are a barometer of people’s interests. The pandemic induced home-confinement has only accelerated people’s desire for personal exploration - from healthy eating, exercise, heightened environmental/biz/socio-political awareness, to developing new skills.

At the heart of lasting, impactful personal development and change, lie your habits. James Clear’s articles rank high up on google’s search results for “how to build good habits”. I’ve been a long-time subscriber to James Clear’s newsletter “3-2-1 Thursday” which offers “the most wisdom per word of any newsletter on the web” (clearly, humility is not what Clear is about, but the newsletter is indeed high quality offering 3 ideas, 2 quotes, and 1 question to consider in a given week). His “magnum opus” was on the reading-radar for the longest time, and last week I finally managed to finish the book. ( I say “managed to” because I dont particularly enjoy reading self-help books. It really is a task for me and I often find myself groaning “oh no.. more condescension and statistically-weak anecdotes”. At the same time I’m always expecting to be surprised with some geniunely practical framework or advice. I’ve come to the conclusion that, on average 5% of a self-help book is of real value - hence practise skimming to maximise return-on-time).?

Ok. Enough rambling. Here are my top-5 “aha” moments from the book.?

1) The power of getting better everyday, 1 % at a time:?

The below image sums it up.

"Habits are the compound interest of self-improvement. The same way that money multiplies through compound interest, the effects of your habits multiply as you repeat them.

Accomplishing one extra task is a small feat on any given day, but it counts for a lot over an entire career.?

The secret to getting results that last is to never stop making improvements. It’s remarkable what you can build if you just don’t stop. It’s remarkable the business you can build if you don’t stop working. It’s remarkable the body you can build if you don’t stop training. It’s remarkable the knowledge you can build if you don’t stop learning. It’s remarkable the fortune you can build if you don’t stop saving. It’s remarkable the friendships you can build if you don’t stop caring. Small habits don’t add up. They compound."

2) Goals vs systems (as an artist and athlete, this one was pretty obvious - but a necessary reminder nonetheless)

"In a sport, winners and losers start with the same goals."

"Goals are about the results you want to achieve. Systems are about the processes that lead to those results."

"The goal is not to read a book, the goal is to become a reader. The goal is not to run a marathon, the goal is to become a runner. The goal is not to learn an instrument, the goal is to become a musician."

"If you’re an entrepreneur, your goal might be to build a million-dollar business. Your system is how you test product ideas, hire employees, and run marketing campaigns. If you’re a musician, your goal might be to play a new piece. Your system is how often you practice, how you break down and tackle difficult measures, and your method for receiving feedback from your instructor."

"You do not rise to the level of your goals. You fall to the level of your systems."

3) Habit Stacking

"When it comes to building new habits, you can use the connectedness of behavior to your advantage. One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking."

The habit stacking formula is: After/Before [CURRENT HABIT], I will [NEW HABIT].

For example:

• After I pour my cup of coffee each morning, I will meditate for one minute.
• After I sit down to dinner, I will say one thing I’m grateful for that happened today.
• After I put on my running shoes, I will text a friend or family member where I am running and how long it will take."

4) Layers of behavior change

"There are three layers of behavior change: a change in your outcomes, a change in your processes, or a change in your identity."

"The first layer is changing your outcomes. This level is concerned with changing your results: losing weight, publishing a book, winning a championship. Most of the goals you set are associated with this level of change.

The second layer is changing your process. This level is concerned with changing your habits and systems: implementing a new routine at the gym, decluttering your desk for better workflow, developing a meditation practice. Most of the habits you build are associated with this level.

The third and deepest layer is changing your identity. This level is concerned with changing your beliefs: your worldview, your self-image, your judgments about yourself and others. Most of the beliefs, assumptions, and biases you hold are associated with this level."

"With outcome-based habits, the focus is on what you want to achieve. With identity-based habits, the focus is on who you wish to become."

"Outcomes are about what you get. Processes are about what you do. Identity is about what you believe. When it comes to building habits that last—when it comes to building a system of 1 percent improvements—the problem is not that one level is “better” or “worse” than another. All levels of change are useful in their own way. The problem is the direction of change. Many people begin the process of changing their habits by focusing on what they want to achieve. This leads us to outcome-based habits. The alternative is to build identity-based habits. With this approach, we start by focusing on who we wish to become."

"After all, when your behavior and your identity are fully aligned, you are no longer pursuing behavior change. You are simply acting like the type of person you already believe yourself to be."

5) Good habits create freedom

"Habits do not restrict freedom. They create it. In fact, the people who don’t have their habits handled are often the ones with the least amount of freedom. Without good financial habits, you will always be struggling for the next dollar. Without good health habits, you will always seem to be short on energy. Without good learning habits, you will always feel like you’re behind the curve. If you’re always being forced to make decisions about simple tasks—when should I work out, where do I go to write, when do I pay the bills—then you have less time for freedom. It’s only by making the fundamentals of life easier that you can create the mental space needed for free thinking and creativity. Conversely, when you have your habits dialed in and the basics of life are handled and done, your mind is free to focus on new challenges and master the next set of problems. Building habits in the present allows you to do more of what you want in the future."

There are more gems like these in the book, which is, all-in-all, quite practical. Give this book a chance, but skim through.