Notes on Atomic Habits by James Clear

Introduction

• New Year's resolutions often involve building healthy or productive habits.
• Success relies on making new behaviors:
  • Obvious
  • Easy
  • Attractive
  • Satisfying

The Four Laws of Behavior Change

1. Make it Obvious
   • Example: Use reminders (e.g., phone alerts) for exercise routines.
2. Make it Easy
   • If a habit feels complicated, it won't be consistent.
   • Example: If exercise is a multi-step process, simplify it.
3. Make it Attractive
   • Enjoyment is key; if it feels like punishment, you won't stick with it.
4. Make it Satisfying
   • Find immediate rewards to make the habit appealing.

Strategies for Building New Habits

1. Stack and Start

• Habit Stacking: Link a new habit to an existing one.
  • Example: Flushing toilet -> hand washing.
  • Leverage an old habit as a cue for a new one.
• Starting Ritual: Focus on the first easy step of a new behavior.
  • Example: Twyla Tharp's morning cab ritual to the gym.
  • Ensure starting rituals can be completed in 2 minutes or less.
• Exercise Habit Example:
  • Cue: Getting in car after work.
  • Starting Ritual: Park at the gym and scan your pass.

2. Synchronize and Score

• Syncing: Combine the new habit with something enjoyable.
  • Example: Ronan Burn synced stationary bike with Netflix, pausing show if he slowed down.
  • Entrepreneur Kevin Rose only plays video games while on the treadmill.
  • Personal Example: Enjoying a protein cookie while at the gym.
• Scoring: Keep a visual tracker (calendar/checkmarks) for habits.
  • Each checkmark represents progress and reinforces identity (e.g., becoming an athlete).
  • Tracking creates proof of commitment and builds pride.

Conclusion

• Using stacking, starting, syncing, and scoring makes new habits easier to adopt.
• Consistently practicing these strategies transforms habits into part of your identity.
• Highly recommended: "Atomic Habits" by James Clear for further insights.