Key Takeaways from Atomic Habits by James Clear and How I’ve Started Tweaking My Life Now Based on This Book

The Book’s Core Idea

Small, consistent changes (atomic habits) can lead to remarkable results over time. By focusing on improving just 1% every day, you can achieve significant transformations in the long run.

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Key Concepts

1. The Habit Loop: Cue, Craving, Response, Reward
   • Habits are formed through a loop of four stages:
     • Cue: A trigger that initiates the behavior.
     • Craving: The motivation behind the behavior.
     • Response: The actual habit or action.
     • Reward: The outcome that satisfies the craving and reinforces the habit.
2. The Four Laws of Behavior Change
   To build good habits and break bad ones:
   • Make it Obvious: Identify cues and make good habits visible.
   • Make it Attractive: Associate positive feelings with the habit.
   • Make it Easy: Reduce friction and lower the barrier to start.
   • Make it Satisfying: Ensure the habit is rewarding to encourage repetition.
3. Focus on Systems, Not Goals
   • Goals are outcomes; systems are the processes that lead to those outcomes. Successful people focus on improving their systems.
4. The Power of Identity-Based Habits
   • Build habits by focusing on who you want to become, not just what you want to achieve.
   • Example: Instead of saying, “I want to lose weight,” say, “I am a healthy person.”
5. The Plateau of Latent Potential
   • Progress often feels slow at first, but habits compound over time. The results become apparent after a breakthrough, like the melting of an ice cube after reaching a critical temperature.
6. Habit Stacking
   • Attach a new habit to an existing one to make it easier to remember.
   • Example: “After I brush my teeth, I will meditate for one minute.”
7. The Two-Minute Rule
   • Make starting habits easy by scaling them down to a two-minute version.
   • Example: Instead of saying, “I’ll read a book,” start with, “I’ll read one page.”
8. The Role of Environment
   • Design your environment to support good habits and discourage bad ones.
   • Example: Keep healthy snacks visible and junk food out of reach.
9. The Goldilocks Rule
   • Habits are most effective when they’re at the right level of difficulty—not too hard, not too easy. Aim for manageable challenges to stay motivated.
10. Track Progress and Never Miss Twice
    • Use habit tracking to visualize your progress and maintain momentum.
    • If you miss a habit, aim to get back on track immediately instead of spiraling into a lapse.

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I’m almost done reading this book, which I’ve had since 2019—the same year my dad passed away. I bought it on the recommendation of a personal coach who helped me navigate through the depression I faced after losing my dad early that year, just around my birthday. At the time, the goal was simple: pick up a hobby to distract myself from the constant negative thoughts that were taking a toll on my mental health.

Ironically, I never made it past the first chapter that year. But those few pages gave me exactly what I needed to take the first step: a way to channel my grief. I grabbed a brush, my kids’ inexpensive watercolor cakes, and some cheap paper, and I attempted to paint a flower. That single attempt became a turning point.

Watercolor painting has remained my favorite hobby ever since. It brings me so much joy to create sketches or paintings in my journal. Even karaoke—something my closest friends know I used to love—can’t compare to the happiness I feel when painting.

Last weekend, I decided to revisit the book. This time, I’m not reading it to start a hobby but to strengthen my commitment to building good habits—habits that align with my goals of becoming a better Data Science enthusiast, a healthier woman for my family, and a more avid reader.

I’m nearly finished now, and my favorite chapter so far is the one about using a Habit Tracker to reinforce behaviors that align with your chosen identity. For me, that’s being a healthy Data Scientist and a dedicated reader. Inspired by this, I’ve started two systems to make my progress more rewarding: a jar where I add a 20-peso coin for each time I complete the key habits like doing a coding exercise, working out for at least 15 minutes daily, or reading a scientific journal or book each week; and a notebook where I place a stamp each time I stick to a habit. These small actions remind me that growth happens in tiny, consistent steps—and that’s something worth celebrating.

The habit tracker is just the beginning of my journey into “tweaking” my habits. I want to start small to avoid feeling overwhelmed—after all, that’s the core message of the book: focus on making small, incremental changes to build consistency.

Beyond tracking my habits, I plan to optimize my workspace at home to make it easier to stick to my good routines. I’m also looking ahead to 2025 with the goal of gradually letting go of things that no longer serve me, creating a more intentional and streamlined environment for myself and my family.

And oh by the way, I haven’t decided on what to buy once I’ve filled my large jar with my 20 peso-coins. A new fountain pen maybe? *winks*

xoxo,

Grass