The term “Atomic Habits” coined by James Clear that searches into the power of small, incremental changes to achieve significant, lasting results. The central premise is that habits are the compound interest of self-improvement. Just as money multiplies through compound interest, the effects of your habits multiply as you repeat them. They seem to make little difference on any given day, yet the impact they deliver over months and years can be enormous (Clear, 2018).

James Clear discussed four laws of behaviour change, which provide a framework for creating good habits and breaking bad ones. These laws are:

1. Make it Obvious: The first law emphasises the importance of clarity. You need to clearly define the habits you want to develop. This involves understanding the cues that trigger your habits. Clear suggests using implementation intentions (a plan you make beforehand about when and where to act) and habit stacking (linking a new habit to an existing one) to make your desired behaviour more obvious. For example, if you want to start reading more, you might stack it onto your existing habit of drinking morning coffee: “After I pour my morning coffee, I will read one page of a book” (Clear, 2018).
2. Make it Attractive: The second law is about making your habits appealing. Our brains are wired to seek pleasure and avoid pain, so it’s crucial to associate the habit with positive experiences. Clear introduces the concept of temptation bundling, which is pairing an action you want to do with an action you need to do. For instance, if you love watching Netflix but need to exercise, you could only allow yourself to watch Netflix while on the treadmill (Clear, 2018).
3. Make it Easy: The third law focuses on reducing the friction associated with your habits. The easier a habit is, the more likely you are to follow through. Clear discusses the two-minute rule, which states that when you start a new habit, it should take less than two minutes to do. This approach helps you overcome the initial resistance to starting a new behaviour. For example, if you want to write more, start by writing just one sentence a day. By making habits as easy as possible to initiate, you increase the likelihood of them sticking (Clear, 2018).
4. Make it Satisfying: The fourth law is about adding immediate rewards to reinforce your habits. Human nature seeks instant gratification, so it’s important to find ways to make your habits feel rewarding. Clear suggests using a habit tracker to provide immediate satisfaction of checking off the habit each day. Additionally, using reinforcement, such as rewarding yourself with something enjoyable once you complete your habit, can help solidify it (Clear, 2018).

Understanding the habit loop is crucial in this process. Every habit follows a loop consisting of a cue, craving, response, and reward. The cue triggers your brain to initiate a behaviour because it predicts a reward. Cravings are the motivational force behind every habit, and the response is the actual habit you perform. Finally, the reward satisfies your craving and teaches your brain that the habit loop is worth remembering (Duhigg, 2012: Neal et al. 2006).

A key insight from “Atomic Habits” is the power of 1% improvement. Small changes, even by just 1%, can compound over time and lead to significant transformations. This principle highlights that the aggregation of marginal gains can result in substantial improvements (Clear, 2018).

Clear also stresses the importance of identity-based habits. Instead of focusing solely on goals, which are the results you want to achieve, focus on the type of person you want to become. Your habits should align with this desired identity. For example, instead of having a goal to run a marathon, focus on becoming a runner. This shift in perspective helps make your habits part of your identity, which can be a more powerful motivator (Clear, 2018).

Environment design plays a critical role in habit formation. By modifying your surroundings, you can make positive habits easier to adopt and negative ones harder to follow. For instance, if you want to eat healthier, you might place fruit on the counter and hide junk food in the pantry (Wood & Neal, 2007).

In summary, “Atomic Habits” involves taking steps to understand and shape your habits. By leveraging the Four Laws of Behaviour Change, focusing on identity, and making small, incremental improvements, you can achieve significant personal and professional growth over time. The core of the “Atomic Habits” ideology is – change is a process and that small adjustments can lead to substantial, lasting transformations.

References:

Clear, J. (2018) Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. New York: Avery.

Duhigg, C. (2012) The Power of Habit: Why We Do What We Do in Life and Business. New York: Random House.

Neal, D. T., Wood, W., & Quinn, J. M. (2006) “Habits – Repeat Performance”. Current Directions in Psychological Science. 15(4), pp. 198-202.

Wood, W., & Neal, D. T. (2007) “A New Look at Habits And the Habit-Goal Interface”. Psychological Review, 114(4), 843-863.