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Atomic habit book summary in english
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00:00Atomic Habits are small habits you can create to massively improve your life and get better results.
00:06Over a million readers have read this book to help them improve their sleep, relationships, health, and wealth.
00:11You, your team, or company will benefit by improving your productivity through implementing the Atomic Habit systems that I'm about to share with you.
00:19This is a book summary of Atomic Habits by James Clear.
00:25Let's dive into Chapter 1, The Surprising Power of Atomic Habits.
00:30Small habit changes might not appear to make any difference in the short term, but once enough habits are made, you will be able to see the drastic improvement in your life.
00:39The effects of small habits compound over time.
00:42For example, if you get just 1% better each day, you'll get 37 times better after one year.
00:48Results from habit changes take time to develop.
00:51You need to be patient.
00:53Focus more on your habits and systems instead of setting goals.
00:56Goals limit your results because, number one, winners and losers have the same goals.
01:02Because of the survivorship bias, we believe that successful people are successful because they set goals.
01:07We forget that there are countless people who set goals but fail.
01:12Therefore, setting goals won't have any real effect on the results you get.
01:16Number two, achieving a goal is only a momentary change.
01:20Imagine your room is messy.
01:23By cleaning your room, you will achieve your goal of having a clean room.
01:26The problem is that your sloppy habits cause your room to be messy in the first place.
01:31To solve this permanently, you need to focus on changing your habits instead of creating more goals.
01:37Number three, goals restrict happiness.
01:39You set goals because you want to feel happy when you achieve it.
01:42The problem with this mentality is that you'll never achieve happiness.
01:45You will always delay it until you have achieved the next goal.
01:50And number four, most people set goals, then once they achieve them, they stop improving themselves.
01:56Chapter two, how your habits shape your identity.
02:00There are three levels of change.
02:03Outcome change, which is setting goals.
02:05Process change, or designing your habits and systems.
02:08And identity change.
02:09The most effective way to change your habits is to change your identity.
02:14Any person can be motivated enough to eat healthy once or twice, but when you make it a part of your identity, you will feel obligated to stick with your new habit.
02:24To change your identity, you need to follow a two-step process.
02:28One, decide what type of person you want to be.
02:31And two, prove it to yourself with small wins.
02:35Every time you read a new page, you are becoming a reader.
02:38Your goal should not to be to read a book, but to change your identity to someone who reads books.
02:45Chapter three, how to build better habits in four simple steps.
02:50A habit is a behavior that has been repeated so many times, it becomes automatic.
02:55The purpose of habits is to solve recurring problems efficiently.
02:58So for example, your problem could be that you are hungry, so you make a sandwich.
03:02You have already made a sandwich a thousand times, so you don't need to think or use a lot of energy to make one.
03:09This habit is a feedback loop that involves four steps.
03:12Number one being the cue, you get hungry.
03:15Two, the craving, you get a desire to eat a sandwich.
03:18Three, the response, you make a sandwich.
03:22And four, the reward, you eat it and satisfy your hunger.
03:25So let's say that instead of eating sandwiches, you want to eat a salad to lose weight.
03:29The four laws of behavior change are a simple set of rules you can use to build better habits.
03:35Here they are.
03:36The first is to make the cue obvious.
03:38Place the salad or ingredients in plain view where you are able to constantly see it.
03:43Number two, make the craving attractive.
03:45Keep your fridge stocked with the freshest ingredients for the salad.
03:49Number three, make the response easy.
03:52Keep your kitchen clean so that you can quickly prepare the salad or have the salad already prepared in containers.
03:57And number four, make the reward satisfying.
04:01Always use your favorite ingredients so that you will enjoy it.
04:05Chapter four, the man who didn't look right.
04:09Your habits are so automatic, you often aren't aware you're in a habit loop.
04:13Therefore, to change bad habits, you first need to be aware of all of your behaviors.
04:18Pointing and calling raises your awareness of bad habits by verbalizing all your actions.
04:23So, for example, when you feel hungry, tell yourself out loud that you are hungry.
04:28By using this system, you will notice habit patterns.
04:32Another way to use the point and call process is to keep a habit scorecard.
04:36Write down what you do each day.
04:38For example, if you want to change your eating habits, write down what and when you eat during the day.
04:43This will raise your awareness.
04:45This will allow you to set a specific time and location that fits your schedule so that you won't have any excuses.
05:13To make new habits easier, you can use habit stacking.
05:17Habit stacking is used to pair a new habit with a current habit.
05:21The habit stacking formula is, after I do this habit, I will do this new habit.
05:26For example, after I brush my teeth, I will floss.
05:29Or after I eat breakfast, I will drink a glass of water.
05:34Chapter six, motivation is overrated.
05:37Environment often matters more.
05:39It is easier to build habits in a new environment because you will not be reminded of old cues.
05:45Every habit is started by a cue.
05:47We tend to notice cues that stand out.
05:50Therefore, make the cues of good habits obvious in your environment.
05:53So, for example, put your gym clothes where you will be able to constantly see it.
05:57The economist Hawkins Stern described an idea he called suggestion impulse buying,
06:01which is triggered when a shopper sees a product for the first time and visualises a need for it.
06:06For example, items at eye level tend to be purchased more than those down near the floor.
06:11The more available a product or service is, the more likely you are to buy it.
06:16Chapter seven, the secret to self-control.
06:19The inversion of the first law of behaviour change is make it invisible.
06:24In the Vietnam War, research revealed that 35% of soldiers had tried heroin and 20% were addicted.
06:30The discovery led to the Special Action Office of Drug Abuse Prevention to promote prevention and rehabilitation
06:36and to track addicted soldiers when they returned home.
06:41They found that when soldiers who had been heroin users returned home,
06:44only 5% of them became re-addicted within a year and just 12% relapsed within three years.
06:50In other words, 9 out of 10 soldiers who used heroin in Vietnam eliminated their addiction nearly overnight.
06:59This revealed that addictions can dissolve if there is a radical change in the environment.
07:04In Vietnam, soldiers spent all day surrounded by cues triggering heroin use.
07:08It was easy to access, they were under the constant stress of war
07:12and they built friendships with soldiers who were also heroin users.
07:15Once a soldier returned to the US, there were no cues to trigger the addiction anymore.
07:21To get more self-control, you need to spend less time in tempting situations.
07:25Do not rely on willpower alone.
07:28For example, don't follow Instagram models if you want to quit pornography.
07:32Seeing a sexy picture could tempt you to watch pornography.
07:36Chapter 8. How to make a habit irresistible.
07:40The second law of behaviour change is make it attractive.
07:43Habits are a dopamine-driven feedback loop.
07:45It is the anticipation of a reward and not the reward itself that gives us the motivation
07:51to do something.
07:52Your brain has more neurons allocated for wanting rewards than for liking them.
07:57Researchers have found that 100% of the nucleus accumbens brain region is activated during wanting,
08:03while only 10% of the region is activated during liking.
08:06You can use this motivation you get from craving a reward to bundle it with a task you need to do.
08:11This is called temptation bundling.
08:14Temptation bundling can be used to make your habits more attractive.
08:17The technique is to pair an action you want to do with an action you need to do.
08:22For example, if you need to clean your room, bundle it with listening to your favourite music.
08:26Chapter 9. The Role of Family and Friends in Shaping Your Habits
08:31People have a strong desire to fit in and belong to the tribe,
08:34therefore we usually adopt the habits that our culture has.
08:37We tend to copy the habits of three social groups.
08:40The close, family and friends.
08:42The many, the tribe.
08:44And the powerful, those with status and prestige.
08:47To build better habits, make friends with or join a culture
08:50where your desired behaviour isn't normal behaviour
08:52and where you already have something in common with the group.
08:56If a certain behaviour makes people respect and praise us,
08:59then we find it attractive.
09:01Chapter 10. How to find and fix the causes of your bad habits.
09:06The inversion of the second law of behaviour change is make it unattractive.
09:10Highlight the negatives of a bad habit.
09:12Habits are attractive after we associate them with positive feelings
09:15and unattractive when we associate them with negative feelings.
09:19For example, constantly read about the dangers of smoking
09:21to make it an unattractive habit.
09:24Chapter 11. Walk slowly, but never backward.
09:28In the beginning, a new habit needs a lot of effort to perform.
09:32For example, the first time you start to drive a car,
09:35it requires a lot of mental energy.
09:37You are not familiar at judging distances.
09:39Switching gears takes conscious effort.
09:42After a while, these basic skills become automatic
09:44and you will feel more relaxed.
09:47Chapter 12. The Law of Least Effort.
09:50Human behaviour follows the law of least resistance.
09:53We will usually choose the choice that needs the smallest amount of work.
09:57Create an environment where doing good habits are easy
09:59and bad habits are hard.
10:02So for example, only have healthy food in your house
10:04so that you are not tempted to eat an unhealthy snack when you're hungry.
10:07Moving on to chapter 13, how to stop procrastinating by using the 2-minute rule.
10:13The 2-minute rule states that when you begin a new habit,
10:16it should take less than 2 minutes to do.
10:19This will make it easier to slip into the state of deep focus that's required to create good habits.
10:24You'll find that almost any habit can be shortened into a 2-minute version.
10:28Read before bed each night becomes read one page.
10:31Study for class becomes open my notes.
10:35The difference between a good day and a bad day
10:37is often a couple of productive choices made at key moments.
10:40These choices stack up throughout the day
10:42and can lead to very different outcomes.
10:46Chapter 14. How to Make Good Habits Inevitable and Bad Habits Impossible.
10:51The inversion of the third law of behavior change is making it difficult.
10:56A commitment device is a choice you make in the present
10:58that locks in better behavior within the future.
11:01The best way to change your behavior is to automate your habits.
11:04For example, buying a better mattress or enrolling in a savings plan
11:08are single actions that force better future habits.
11:12Chapter 15. The Cardinal Rule of Behavior Change.
11:17When the behavior is satisfying, we are more likely to do it again.
11:20Your brain has evolved to prioritize immediate rewards over delayed rewards.
11:25To get a habit to stick, you need to feel good immediately,
11:29even if it's in a small way.
11:31For example, after entering the gym immediately,
11:34give yourself a reward like listening to your favorite music
11:36or start your workout with your favorite exercise.
11:40Making it satisfying increases the chances that a behavior will be repeated.
11:44Chapter 16. How to Stick with Good Habits Every Day.
11:48One of the best feelings is making progress.
11:52A habit tracker is a great way to measure your progress,
11:55like marking an X on a calendar.
11:57Habit trackers can make your habit satisfying by providing evidence of your progress.
12:01Try to keep your habit streak alive.
12:03If you miss one day, attempt to get back on target as quickly as possible.
12:08Never miss twice.
12:09Missing once is an accident.
12:11Missing twice is the start of a bad habit.
12:13The problem is not messing up once.
12:16The problem is thinking that if you can't do something perfectly,
12:19then you should never do it.
12:22Chapter 17. How an Accountability Partner Can Change Everything.
12:27The inversion of the fourth law of behavior change is make it unsatisfying.
12:31We are less likely to repeat a bad habit if it's painful or unsatisfying.
12:35An accountability partner can create this painful effect.
12:38We care a lot about what others think of us,
12:41and we don't want others to have a bad opinion of us.
12:44A habit contract can be used to make the cost of violating your promise painful.
12:49Chapter 18. The Truth About Talent.
12:52When genes matter and when they don't.
12:54The secret to improve your odds of success is to choose the habits that best suit you.
12:59Our habits are not only determined by our personalities,
13:02our genes also play a role.
13:03Our deeply rooted preferences make certain habits easier for some people than for others.
13:09A person who scores lower on conscientiousness, for example,
13:12will be less organized by nature,
13:14and may need to rely more on environment design to stick with good habits.
13:17To choose the best habits to build, ask yourself the following questions.
13:22What feels like fun to me, but work to others?
13:25What makes me lose track of time?
13:27Where do I get greater returns than the average person?
13:31What comes naturally to me?
13:32Chapter 19. The Goldilocks Rule.
13:36How to Stay Motivated in Life and Work.
13:39The Goldilocks Rule states that people experience the most motivation
13:43when working on tasks that are close to the edge of their current abilities.
13:47This is when we enter the flow state,
13:49where we are able to concentrate for long periods of time.
13:52In psychology research, this is known as the Yerkes-Dodson Law,
13:56which describes the optimal level of arousal
13:59as a midpoint between boredom and anxiety.
14:01Therefore, to gain motivation, you need to constantly push your skills and performance.
14:06Chapter 20. The Downside of Creating Good Habits.
14:12The benefit of habits is that we can do things without thinking.
14:15The downside is that we stop paying attention to little errors.
14:19The process of mastery requires that you progressively get better,
14:22each habit building upon the last until a new level of performance has been reached.
14:26Reflection and review is a process that allows you to stay aware of your performance over time.
14:31Here's how to review your habits and make adjustments.
14:36Tally your habits for the year and ask yourself,
14:38What went well this year?
14:39What didn't go so well this year?
14:41What did I learn?
14:44Six months later, conduct an integrity report and answer three questions.
14:49One, what are the core values that drive my life and work?
14:51Two, how am I living and working with integrity right now?
14:56And three, how can I set a higher standard in the future?
15:00Life is constantly changing.
15:01You need to check to see if your old habits and beliefs are still serving you.
15:06This was a long one, so let's recap the 20 lessons we learned today.
15:11One, focus on habits and systems instead of setting goals.
15:14Two, the most effective way to change your habits is to change your identity.
15:17Three, use the four laws of behavior change to build better habits, which are make the
15:22cue obvious, make the craving attractive, make the response easy, and make the reward
15:26satisfying.
15:27Four, verbalize or write down your bad habits so you can raise awareness to change them.
15:31Five, start a new habit by using an implementation formula, which is telling yourself, I will do
15:36this habit at this time in this location.
15:39Six, make the cues of good habits obvious in your environment.
15:42Seven, spend less time in environments with temptations.
15:45Eight, make a new habit easier to adopt by doing it immediately after an existing habit,
15:50like brushing your teeth.
15:51Nine, hang around people where your desired behavior is their normal behavior.
15:55Ten, remind yourself of the negatives of a bad habit to make it less attractive.
15:59Eleven, know that building a habit takes lots of effort in the beginning, but after a little,
16:03it gets easier.
16:04Thirteen, make new habits take less than two minutes to do.
16:08Fourteen, automate your habits.
16:09Examples are like buying a better mattress or setting up your own automated banking system.
16:13Fifteen, reward yourself for doing a habit, especially in the beginning.
16:17Sixteen, never miss a habit twice in a row.
16:20Seventeen, get an accountability partner.
16:23Eighteen, choose the habits that best suit you, not just because somebody on YouTube said
16:27you should.
16:29Nineteen, do your habits such that it isn't too easy or too hard.
16:33And twenty, constantly reflect and review for errors in your behavior.
16:36One, two, three, four, five, five, five, five, five, six, six, seven, five, five, six, seven,
16:39You