book summary of “Atomic Habits” by James Clear

summary of “Atomic Habits” by James Clear

summary of “Atomic Habits” by James Clear


James Clear is a well-known author and speaker who focuses on habits, decision-making methods, and the ongoing process of improving quality of life. He is one of the leading international experts who has extensive studies on habits, analyzing complex human behaviors and turning them into simple everyday behaviors. One of the factors in his fame is writing the book Atomic Habits, which is one of the best-selling books in the New York Times. This book, which is one of the most well-known books in the field of business, is mentioned as a comprehensive guide on how to change bad habits and replace them with good ones. In this book, with the help of biology and psychology, he provides the audience with a practical and comprehensive guide to atomic habits. Clear considers his book to be the most comprehensive and practical guide to getting rid of bad habits and creating good ones. In his view, it is impossible to find a more scientific book on the subject of habits and their improvement than the book on atomic habits.

In this book, he engages his audience with true stories about Olympic gold medalists, Award-winning artists, successful business leaders, successful doctors and comedy stars so that they can finally learn from their experiences of using habits and skills and achieving. Inspire the highest point of success in their field of activity. “Atomic habits” give you a different path to progress and success, and give you the tools and techniques you need to break free from misdemeanors.

What does the Book all about?

What does the Book all about?

In this book, Clear tries to acquaint the audience with the power of habits in guiding the way of life. According to him, if you have bad habits and you can not give them up, it is not your fault, it is the problem of the system in which you are caught. indiscretions are inherently repetitive in nature, and the wrong system of habit change does not allow you to get rid of them.

Definition of Habit in the Book of Atomic Habits

Before entering the world of books, we need to know what the author means by atomic habits. Clear believes that atomic habits are small routines that we have been constantly suffering from for years and do not consciously know how effective they are in our lives. In this book, customs are the little decisions you make every day and the things you do. About 40% of your daily behaviors are shaped by your habits. Thus, habits determine how happy or dissatisfied and successful or unsuccessful you are, or even how you look as a result of your routines. The things you do on a daily basis will ultimately build your personality. Everything you believe in, everything you want to write or read about, it all starts with your habits. If you learn to change your habits, you can expect your life to change dramatically.

The effect of atomic habits on all aspects of life

Clear believes that atomic habits have overshadowed all aspects of life and can determine the way of life of anyone. We review his key points on this subject in Atomic Habits.

  • What you achieve is a function of your habits.
  • Your assets are a function of your financial habits.
  • Your weight is the result of your eating habits.
  • Your knowledge and awareness are the result of your learning habits.
  • Your sloppiness is the result of your disordered habit.
  • In fact, you get everything you repeat.

Goals vs. systems

Goals vs. systems

The author has his own definitions of goals and systems. According to him, goals are related to the results you want to achieve, and systems are processes that ultimately lead to results. Goals determine the direction and way of life, and systems are needed to progress the same way. The interesting thing is that Clear thinks that winners and losers have common targets, only their systems are different. Goals limit happiness. You set them to win the game, but in reality, it is the systems that can lead to the continuation of the game. So you do not reach the level of your goals, you only reach the level of your systems.

3 layers that alter your behavior

In another section of the book, Clear discusses changing habits. He believes that changing habits can be challenging for two reasons. The first is that you are trying to change the misdeminours and the second is that you are trying to change your habits in the wrong way. Somewhere in the discussion of changing nuclear habits, he talks about three layers that can be changed in the process of changing habits.

The first layer changes your results. Goals such as losing weight, publishing a new book, and winning championships are the results of goals that can be changed at this level.

The second layer changes your process. This level of change is related to changing your habits and systems. Like running a new program at the club, making changes to the desk for more comfort, and starting a new meditation practice.

The third, and in fact the deepest, layer changes your identity. This level of change is related to your beliefs, worldview, self-knowledge and judgments.

The solution the author proposes is to focus on atomic habits that deal with identity. With this approach, you need to start the changes by focusing on what you want to become. Behaviors that are incompatible with the soul and personality of every human being will usually not last. For example, you want to make more money, but if your personality tends to be consumerist instead of making money, you can almost never achieve great wealth.

Clear gives an interesting example in this part of the book. Someone decided for the first time to manicure their nails. With the goal of giving up the bad habit of biting your nails because of the cost of doing so. He eventually achieved this goal, yet not for this reason. Since he felt that his nails had never been so beautiful and clean, and he was proud of his nails. The key is when a habit becomes part of your identity. The definition you give of yourself is very much related to your nuclear habits. If you are interested in change and want to become something you love, you must experience new behaviors. Nothing will change if small changes are not made. The bottom line is to opt what kind of personality you want to have and start the transformation process with small changes.

Clear goes on to suggest ways to break free from bad nuclear habits and turn them into good nuclear habits. He believes that the biggest threat to success is not failure but boredom. Destructive atomic habits make you bored; as they can no longer make you as happy as they used to. For a simple reason! Because they have become a habit. The only way to get rid of boredom and depression is to look for ways to breathe new life into your behavior.

Ways to change atomic habits

Clear suggests different ways to change nuclear habits. One of these methods is to create a list with two columns. In the first column, write down the habits you do every day, and in the second column, write down what happens to you daily. By examining these two pillars, you can find the best layer to change your lifestyle and create new habits.

Changing these habits is easier in the new environment; as new places allow you to stay away from the signs and stimuli that encourage you to follow current habits. Find a new place, like a different coffee shop, a bench in the park or a corner of the house that is rarely used, and write down your atomic habit book. To instill a new habit in yourself, it is important to follow the law of repetition. In the early stages, doing the new habit perfectly is not so important, but you should not forget to repeat. “One of the questions people always ask me is, ‘How long does it take to make a new habit,'” the author says somewhere in the book. But the more accurate question is how long it takes to develop a new habit. In other words, how many times do we have to repeat a new habit?

How to break bad habits

  1. Make them invisible and act as if you have never had such habits.
  2. Avoid the symptoms of your bad nuclear habits.
  3. Make them unattractive to you.
  4. Change the presuppositions of your mind. Emphasize the benefits of avoiding bad nuclear habits and encourage yourself to ignore them.
  5. Make it difficult for you to do them and oblige yourself not to go to them for a certain period of time.
  6. Ask someone to control your behavior.
  7. Set fines that you will have to pay if you go for bad nuclear habits.

How to Build Good Atomic Habits

  1. Reveal them. Make a diary of your habits and write down your current atomic habits. Then make a list of the habits you want to achieve to determine what new habits you need.
  2. Make them attractive. Design tempting packages for yourself and take advantage of small rewards to encourage good habits.
  3. Make them easy and reduce the distance to good habits as much as you can. Provide a good environment for you to easily practice your good habits.
  4. Use the 2-minute rule. According to this rule, you should reduce the time for doing new habits to two minutes.
  5. Use the tracking method. Follow your habit line and do not break the chain. If you forget a habit, be sure to try it again and get back to the main path.

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