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May 19, 2025 —

June 5, 2024 → June 5, 2027 —

Book Review:# Atomic Habits by James Clear

Introduction

• Atomic Habits Defined: Small changes or habits that are part of a larger system and can compound into significant improvements over time.
• Core Idea: Focus on the system of continuous improvement rather than specific goals.

The Four Laws of Behavior Change

1. Make It Obvious
   • Cue: The trigger that initiates the behavior.
   • Example: To build a habit of drinking water, place a water bottle on your desk where you can see it.
2. Make It Attractive
   • Craving: Increase the appeal of the habit.
   • Example: Pair an activity you need to do with an activity you want to do, like listening to your favorite podcast while exercising.
3. Make It Easy
   • Response: Reduce the friction to perform the habit.
   • Example: Prepare your gym clothes the night before to make it easier to go to the gym in the morning.
4. Make It Satisfying
   • Reward: Provide immediate gratification to reinforce the habit.
   • Example: Track your progress on a habit tracker or give yourself a small treat after completing a task.

Key Concepts

• Habit Stacking: Linking a new habit to an existing one to create a chain of behaviors.
  • Example: After brushing your teeth, you immediately meditate for two minutes.
• Identity-Based Habits: Focus on who you want to become rather than what you want to achieve.
  • Example: Instead of aiming to read a book, identify as a reader and commit to reading a page a day.

The Habit Loop