James Clear, Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones (affiliate link). (New York: Penguin Random House, 2018. 306 pages.
Since its publication, this book has been extremely popular, selling more than ten million copies. It is a straightforward, practical, and insightful read that I found quite helpful.
Clear states that “A habit is a routine or behavior that is performed regularly and, in many cases, automatically” (6). He concludes, “We all deal with setbacks but in the long run, the quality of our lives often depends on the quality of our habits” (7).
Clear begins by relating the tale of the British cycling team that had suffered abysmal results for more than a century. Then they hired Dave Brailsford, who began implementing small, incremental changes to everything the team did (13). Before long, the team was enjoying unprecedented success. Clear concludes, “It is so easy to overestimate the importance of one defining moment and underestimate the value of making small improvements on a daily basis” (15). He notes, “Habits are the compound interest of self-improvement” (16).
Interestingly, Clear suggests that “. . . habits often appear to make no difference until you cross a critical threshold and unlock a new level of performance” (20). He observes that everyone is looking for one mighty homerun that changes everything, while lasting change occurs through steady progress in the right direction.
Clear argues that setting goals is the wrong way to produce change. He claims, “Eventually I began to realize that my results had very little to do with the goal I set and nearly everything to do with the systems I followed” (23). He sees four problems with goal setting:
- Winners and losers have the same goals
- Achieving a goal is only a momentary change
- Goals restrict your happiness
- Goals are at odds with long-term progress (24-26).
Clear offers some practical insights into setting goals. He points out that if we set a goal to
lose 20 pounds, we may feel like a failure if we fall short. If we succeed, we tend to stop practicing the habits that helped us achieve our goal. He concludes, “Ultimately, it is your commitment to the process that will determine your progress” (27).
Clear notes that he used the word “atomic” to describe the habits of his focus. He explains that atomic “refers to a tiny change, a marginal gain, a 1 percent improvement” (27). He defines atomic habits as “A regular practice or routine that is not only small and easy to do, but also the source of incredible power; a component of the system of compound growth” (27).
Clear outlines three levels of change:
- Changing your outcomes
- Changing your process
- Changing your identity (30).
He argues that the most lasting changes occur when they are linked to our identity, because “Behind every system of action is a system of beliefs” (32). He adds, “Behavior that is incongruent with the self will not last” (32). He continues, “Improvements are only temporary until they become part of who you are” (34). For example, it is one thing to set a goal to lose twenty pounds; it is another to view yourself as a healthy person who eats nutritious food. For those who merely strive to lose a few pounds, they must suppress their natural instincts of binge eating until they achieve their goal. People who see themselves as healthy eaters will continue to keep the weight off for years. Therefore, “. . . your habits are how you embody your identity” (36).
Clear offers the helpful observation that every time we take our desired action, we cast a vote that affirms our new identity. So, for example, every day you exercise, you cast a vote that you are a person who values physical fitness. In time, your self-perception will change from couch potato to someone who is serious about physical fitness. The longer you maintain your habit, the more ingrained it becomes in your identity.
Clear claims, “. . .habits are the path to changing your identity. The most practical way to change who you are is to change what you do” (38). He states, “Quite literally, you become your habits” (41). Our brains don’t have to process what we should do when we have a regular habit of doing a certain activity. The easier it is to do something, the more likely it is that we will do it. He notes that “Habits are mental shortcuts learned from experience” (46).
At the heart of the book are the four laws of behavior change:
- Make it obvious
- Make it attractive
- Make it easy
- Make it satisfying (57).
Clear argues that people are driven by unconscious habits and thoughts. Positive change cannot take place until we identify our operating beliefs and thought processes. Clear cites Carl Jung, who suggested that “Until you make the unconscious conscious, it will direct your life and you will call it fate” (62). Clear observes that “The labels of ‘good habit’ and ‘bad habit’ are slightly inaccurate. There are only effective habits” (65). He adds, “All habits serve you in some way” (65). For example, smoking or binge eating may help you cope with stress. However, they will incur long-term negative consequences.
Clear notes that the two factors most likely to strengthen habits are time and location (70). He also claims that “. . . people who make a specific plan for when and where they will perform a new habit are more likely to follow through” (70). He adds that beginning a new habit on the first of the week or month or year is most effective because people tend to be most hopeful then (71). He encourages what he calls “habit stacking,” which is combining several good habits so they strengthen each other (74). If, for instance, you always eat a healthy breakfast, perhaps you could schedule a thirty-minute run right before breakfast. Or you could schedule your quiet time for right after you have your first cup of coffee each morning, etc. He notes that “Each action becomes a cue that triggers the next behavior” (973).
He makes some interesting statements about environment. He claims that “Environment is the invisible hand that shapes human behavior” (82). He suggests, “You don’t have to be the victim of your environment. You can also be the architect of it” (84). For example, if you struggle to resist eating junk food, you can clear every unhealthy item of food from your kitchen, or you can work in your home office and not at the kitchen table. Clear comments that once he moved the apples from the fridge to the kitchen table, he began eating them regularly. We can shape our environment to be conducive to our good habits and detrimental to our bad ones.
Clear notes that “The most persistent behaviors usually have multiple cues” (86). The key, therefore, is to fill your environment with cues that direct you to your good habits. He also notes, “It is easier to associate a new habit with a new context than to build a new habit in the face of competing cues” (88). If, for example, you have tried to exercise at home, but you are continually tempted to watch TV or eat instead, you might plan to exercise regularly at a nearby gym where those temptations are absent. He also suggests that you create separate spaces for work, study, exercise, entertainment, and cooking (89). His mantra is, “One space, one use” (89). He claims it’s easier to maintain habits if you don’t have conflicting cues in the same location. If you want a good night’s sleep, for example, don’t watch TV in bed. Your bedroom should be associated with sleep, not entertainment. Have a designated space for each major activity or habit.
Clear makes an interesting observation that in 1971, approximately 14% of American soldiers in Vietnam were addicted to drugs (91). Yet when they returned home, only 5% became re-addicted. What scientists learned was that when the soldiers left Vietnam, which had many cues orienting the soldiers to drug use, they gave it up. This evidence is contrary to much addiction theory, which claims overcoming addiction is all about willpower. The soldiers simply changed their environment. Clear argues, “Instead, ‘disciplined’ people are better at structuring their lives in a way that does not require heroic willpower and self-control” (92). He adds, “The people with the best self-control are typically the ones who need to use it the least” (92).
Clear advises people to “Make the cues of your good habits obvious and the cues of your bad habits invisible” (95). If, for example, you are addicted to video games, he suggests putting the controller out of sight when you aren’t using it so you are not as easily tempted to sit down and play “just for a minute.”
Clear also makes the interesting observation that “It is the anticipation of a reward—not the fulfilment of it—that gets us to take action” (106). He adds that “Your brain has far more neural circuitry allocated for wanting rewards than for liking them” (108). He suggests that we link good habits with rewards so we are motivated to maintain them.
Clear tells the fascinating story of Lazlo Polga, the father of three daughters, who wanted to see if environment could exert a powerful influence on behavior. He filled his home with chess boards, pictures of chess, and books and information about chess. He ended up raising three chess prodigies who loved playing the game (113). Clear suggests that “We don’t choose our earliest habits, we imitate them” (115). He adds, “We soak up the qualities and practices of those around us” (117). Therefore, “One of the most effective things you can do to build better habits is to join a culture where your desired behavior is the normal behavior” (117). He notes, “Running against the grain of your culture requires extra effort” (121). This observation certainly underscores the importance of Christian discipleship and associating with fellow believers.
Clear cites an interesting study by a professor named Jerry Veismann, who asked half his photography class to spend the semester getting a quantity of photographs and the other half to focus on quality photos (142). Their grades would be determined by what they submitted. Ironically, the best pictures came not from those pursuing quality but from those pursuing quantity. Vaeismann discovered that those who took many pictures developed their skills and perspectives, ultimately coming up with better pictures than those who took far fewer pictures while waiting for the perfect shot. The conclusion was that repetition and practice made one better. Clear argues that when people ask “how long” it takes to develop a new habit, they are asking the wrong question. They should ask, “How many repetitions” will it take before the behavior becomes habitual? (146).
Clear also talks about “decisive moments,” the critical moments of decision when you decide to perform the desired habit (160). He notes, “Each day is made up of many moments, but it’s really a few habitual choices that determines the path you take” (162). Clear calls these “gateway habits” (163). For example, when the time comes to go for your jog and it is overcast and cold outside, you will struggle to follow through with your commitment. But going through the habit of putting on your running gear and heading outside will propel you toward success. He notes, “Your goal might be to run a marathon, but your gateway habit is to put on your running shoes” (163). He adds, “The point is to master the habit of showing up” (163).
Clear also claims it is better to run part of your 5K than to decide not to run at all. He claims, “It is better to do less than you hoped than to do nothing at all” (165). By at least showing up and doing something, it is far easier to maintain the habit of running than if you only run in optimal conditions.
Clear also tells an interesting story about a time when Victor Hugo was hopelessly behind on a writing deadline and could not muster the resolve to write the manuscript. He finally had his assistant remove his clothing from his apartment so he could not go outside and socialize (169). With the distractions removed, he finally hunkered down to write The Hunchback of Notre Dame, finishing it two weeks early. Clear notes, “The best way to break a bad habit is to make it impractical to do” (172). He notes that “What is immediately rewarded is repeated, what is immediately punished is avoided” (189). He suggests one reason people struggle to quit smoking is because smoking provides immediate comfort while the consequences are usually more long term. To break bad habits, you must associate an immediate negative consequence with the action while swiftly rewarding the desired behavior.
Clear notes that “The last mile is always the least crowded” (190). The challenge is to maintain good habits over time. He suggests that when we track our progress in a journal or electronically, it helps us continue (197). He notes, “When the evidence is right in front of you, you’re less likely to lie to yourself” (197). For this reason, weighing in each day as you seek to lose weight may be helpful. He notes, “The most effective form of motivation is progress” (198).
Clear observes that “. . . humans experience peak motivation when working on tasks that are right on the edge of their current abilities. Not too hard. Not too easy. Just right” (231). He argues that once we have mastered a habit, “. . . it’s important to continue to advance in small ways” (231). He cautions that “The greatest threat to success is not failure but boredom” (234). To maintain good habits, you must be creative in finding new successes while battling the boredom that occurs when you achieve mastery.
I enjoyed this book. As someone who strives to eat properly and exercise despite the challenges of a busy travel schedule, I found plenty of helpful insights in this book. I also thought there were a number of interesting nugggets that could be applied to making disciples and helping Christians develop godly habits and break harmful ones.
Clear does not appear to be a Christian, so he does not address this issue from that perspective. He doesn’t help you draw upon the Holy Spirit’s enabling. Nevertheless, from a human perspective, there are some helpful practices we can apply. I liked the focus not on reaching goals but on developing healthy practices and systems. I also appreciated his suggestions for creating an environment that is conducive to helping you practice healthy habits.
I think most people who desire to live a disciplined life will find many practical titbits in this book. I highly recommend it!
Rating: 4
