Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

by: James Clear (0)

The #1 New York Times bestseller. Over 10 million copies sold!

Tiny Changes, Remarkable Results

No matter your goals,
Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results.

If you're having trouble changing your habits, the problem isn't you. The problem is your system. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you'll get a proven system that can take you to new heights.

Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field.

Learn how to:
  • make time for new habits (even when life gets crazy);
  • overcome a lack of motivation and willpower;
  • design your environment to make success easier;
  • get back on track when you fall off course;
...and much more.

Atomic Habits will reshape the way you think about progress and success, and give you the tools and strategies you need to transform your habits--whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, or achieve any other goal.

The Quotes

Decide the type of person you want to be. Prove it to yourself with small wins.

Goals are about the results you want to achieve. Systems are about the processes that lead to those results.

The ultimate form of intrinsic motivation is when a habit becomes part of your identity. It’s one thing to say I’m the type of person who wants this. It’s something very different to say I’m the type of person who is this.

Goals are good for setting a direction, but systems are best for making progress.

The Reviews

I previously wrote this review right after reading the book. Today, February 15th, after applying James’s system for 100 days on a few tiny habits, I feel compelled to share updates with you because they have sincerely worked.I will divide the review into 5 parts. The first part is a summary of the book with short excerpts highlighted while taking notes. Next, I hope to share pieces of advice that have motivated me while building new habits. Following that, I will share how I implemented the first 3 habits throughout these months. Then, some thoughts to whom I would recommend reading the book. Last, there are 4 complementary readings.SUMMARY[Introduction] James starts by sharing personal strategies he implemented to recover from a serious accident in high school. That event forced him to improve the quality of his routine to get his life in order, coming to the conclusion that “we all deal with setbacks, but in the long run, the quality of our lives often depends on the quality of our habits. With the same habits, you will end up with the same results. But with better habits, anything is possible.”[Section I : The Fundamentals][Chapter 1] Here we learn the power of compounding effect: changes that seem small and unimportant at any given day will compound into remarkable results if we are willing to stick with them for months and years. James explains that “breakthrough moments are often the result of many previous actions, which build up the potential required to unleash a major change.” Comparing to habits, he shows that bamboo can barely be seen during the first couple of years while the roots grow underground before exploding for almost 100 feet into the air in a few weeks. From that perspective, we come to understand the best outcomes are generally delayed.[Chapter 2] Based on a 3-layer concentric circle behavior change model—divided into outcome change, process change, and identity change—James explains that we should pay attention to our inner identity by focusing on beliefs, assumptions, and values. “Many people begin the process of changing their habits by focusing on what they want to achieve. This leads us to outcome-based habits. The alternative is to build identity-based habits. With this approach, we start by focusing on who we wish to become.” The strongest changes, then, happen from inside out, starting from our identity, passing through the process, and ultimately changing the outcome.[Chapter 3] In this chapter we are introduced to a 4-step framework, which is composed of cue, craving, response, and reward. James calls it 'The 4 Laws of Behavior Change'. He then explains that we can think of each law as a lever that influences our behavior—when the levers are in the right positions, they create good habits effortless whereas when they are in the wrong position, it is nearly impossible. Through examples, he explains that “the cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and, ultimately, becomes associated with the cue.” Together they create a habit loop that, when repeated many times, habits become automatic.[Section II : Make It Obvious][Chapter 4] A primer on how cues play a crucial role in predicting habit formation without consciously thinking about the outcomes. Once our habits become so common, the cues associated with them become essentially invisible because they are deeply encoded. If we want to create better habits, a good idea is to be aware of the cues. James finishes up by sharing a strategy called 'Habits Scorecard'—a simple exercise to become more aware of our behavior on a daily basis. We first write down a chronological list of our daily habits and, once we have a full list, we score each habit as an effective, ineffective, or neutral habit. Besides noticing what is actually going on, we can notice if certain behaviors help us become the type of person we wish to be.[Chapter 5] The cues that can trigger a habit come in a wide range of forms, and the 2 most common cues are time and location. When we make a specific plan for when and where we will perform a new habit, we are more likely to follow through. Stacking our habits by pairing a new habit with a current habit is a form to connect our behavior to our own advantage. An example when building a daily journaling habit would be: “after I pour my cup of coffee each morning, I will journal for 5 minutes.”[Chapter 6] This chapter shows how our environment plays a crucial role in defining habit behaviors. “Given that we are more dependent on vision than any other sense, it should come as no surprise that visual cues are the greatest catalyst of our behavior.” To build good habits, then, we should either make desirable cues obvious in our environment or build new habits in a new environment to avoid fighting against old ones.[Chapter 7] One of the most practical ways to break a bad habit is to reduce exposure to the cue that causes it. As James points out, “it is easier to avoid temptation than resist it.”[Section III : Make It Attractive][Chapter 8] James explains how the modern food industry has created products that are more attractive and addictive to consumers, and by doing so he shows that the more attractive an opportunity is, the more likely it is to become habit-forming. Every behavior that is highly habit-forming tends to be associated with higher levels of dopamine. It is the anticipation of a reward that motivates us to take action. “Temptation bundling is one way to make your habits more attractive. The strategy is to pair an action you want to do with an action you need to do.”[Chapter 9] “We tend to adopt habits that are praised and approved of by our culture because we have a strong desire to fit in and belong to the tribe.” That said, it is common to pick up habits and behaviors from our parents, peers, and colleagues. There is also a tremendous internal pressure to comply with the norms of the tribe. And, finally, we try to copy the behavior of successful people because we desire success ourselves. One of the best strategies to build better habits is to join a culture where the desired behavior is the normal behavior.[Chapter 10] To avoid unnecessary and detrimental cravings, we should highlight the benefits of avoiding a bad habit by making it seem unattractive. “Habits are unattractive when we associate them with negative feelings.”[Section IV : Make It Easy][Chapter 11] “All habits follow a similar trajectory from effortful practice to automatic behavior, a process known as automaticity. Automaticity is the ability to perform a behavior without thinking about each step, which occurs when the nonconscious mind takes over.” The key component is to pay close attention to the frequency we perform a habit, not much for how long we have been practicing it.[Chapter 12] Since every action requires a certain amount of energy, we are motivated to do what is easy. By contrast, the more energy required, the less likely it is to occur. “You don't actually want the habit itself. What you really want is the outcome the habit delivers. The greater the obstacle, the more friction there is between you and your desired end state.” That is why we should reduce the friction associated with our habits by creating a prosperous environment to make future actions easier.[Chapter 13] There are decisive moments that deliver an outsized impact every single day. As James puts, these decisive moments are a fork in the road, sending us in the direction of a productive path or an unproductive one. To avoid procrastination, the skill of 'Showing Up' says that we should start a new habit by taking baby steps, making it as easy as possible to take action. “A new habit should not feel like a challenge. The actions that follow can be challenging, but the first 2 minutes should be easy. What you want is a gateway habit that naturally leads you down a more productive path.” He calls it the 'Two-Minute Rule', meaning that new habits should take less than 2 minutes to do in the beginning. Once the habit is established we can improve and master the finer details.[Chapter 14] In order to keep bad habits away is to make them difficult in the first place. There are 2 interesting strategies to improve our future behavior. [1] Make good choices in advance before we can fall victim to temptation in the future. James gives a personal example by sharing that whenever he is looking to cut calories he will ask the waiter to split his meal and box half of it to go before the meal is served. If, however, he waits for the meal to be served and tries to eat just half, that would never happen. [2] Make onetime actions that can automate our future habits and deliver increasing returns over time such as buying a good water filter, unsubscribing from unwanted emails, moving to a friendlier neighborhood, buying a standing desk, or setting up automatic bill pay.[Section V : Make It Satisfying][Chapter 15] We should make sure to feel immediately satisfied after performing a new habit to increase the odds that the behavior will be repeated next time. “The human brain has evolved to prioritize immediate rewards over delayed rewards.” For that, we can add a little bit of immediate pleasure to the habits that pay off in the long-run.[Chapter 16] Here we learn how to measure our progress by tracking our habits. The immediate satisfaction it delivers—as mentioned earlier in Chapter 15—is one of the many benefits that standout. Besides that, James says, “when we get a signal that we are moving forward, we become more motivated to continue down that path.” The most basic format to track our habits is to get a calendar and mark an X each time we stick with our routine. One of the most important passages of the entire book is as follows: “If you miss one day, try to get back into it as quickly as possible. The first mistake is never the one that ruins you. It is the spiral of repeated mistakes that follows. Missing once is an accident. Missing twice is the start of a new habit. This is a distinguishing feature between winners and losers. Anyone can have a bad performance, a bad workout, or a bad day at work. But when successful people fail, they rebound quickly.”[Chapter 17] In order to prevent bad habits and/or eliminate unhealthy behaviors, James says that we could either add an instant cost to the action or make it painful. A habit contract is also another strategy to hold our accountability: “It is a verbal or written agreement in which you state your commitment to a particular habit and the punishment that will occur if you don't follow through. Then you find one to two people to act as your accountability partners and sign off on the contract with you.”[Section VI : Advanced Techniques][Chapter 18] We learn how to distinguish habits when genes may or may not influence our performance especially for competitive activities. “One of the best ways to ensure your habits remain satisfying over the long-run is to pick behaviors that align with your personality and skills.” James proposes us to set some time apart to explore new activities in the beginning, before shifting our focus to exploit them thoroughly.[Chapter 19] When we find the sweet spot of our ability we tend to learn best and fastest. The ‘Goldilocks Rule’ states 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.”[Chapter 20] One downside of certain habits, James explains, is that we may stop paying attention to the little details and errors. To counterbalance that we should review and reflect on the process over time to remain conscious of our own performance. Using a simple chart to convey his message, we learn that “the process of mastery requires that you progressively layer improvements on top of one another, each habit building upon the last until a new level of performance has been reached and a higher range of skills has been internalized.”PERSONAL THOUGHTSReading the book twice helped me take better notes and capture details. In the meantime, I thought about 3 simple strategies that could improve our adherence to new habits. Let me share these strategies here with you, and in the following section, I will describe how I managed to cultivate the first 3 new habits upon reading the book—following the system proposed by James together with these 3 strategies.[1] The first strategy is about determining a 'commitment time frame' to avoid excuses during this initial trial period. A 1-month time frame is a fair commitment, choosing to start on the first day of the month to practice it every single day for a full month. Just at the end of the period, I will take the time to reflect and evaluate the pros and cons.[2] The next one is to choose only 1 new habit each month. In doing so we become familiar with the practice intentionally while we develop a sense of purpose.[3] Last, during the first month of any new habit, I noticed that if I spend time exploring the details and the benefits, my motivation stays high. It doesn't only help us create better practices, but it is also inspiring to learn from others who have succeeded previously by adding the same habit into their lives. Podcasts, articles, videos, books, online courses, tutorials, and blog posts are all good sources.IMPLEMENTATION OF NEW HABITS[Nov 1, 2018] I had been wanting to journal on a daily basis for many years but that had never happened. Although I have carried a notebook with me for quite a while, it has never worked as a real journal—a daily routine, when we sit down and write personal thoughts, intentions, and reflections at around the same time. Instead, it has been mostly used to take notes during meetings, to write down ideas and thoughts, to express travel memories, and to doodle. Today, after 3+ months, I haven't looked back once, and still can't believe it took me that long to start this daily habit. During the first month, I read blog posts, watched videos, and even read a short and inexpensive book to foster my creativity.[Dec 1, 2018] I have been impressed by the physical capabilities we can develop through body movement. Although yoga has been a special part of my life since I was 18, I hadn't given proper attention to handstands. But now, after 2+ months practicing it every day, it is rewarding to see improvements on a weekly basis. Again, I definitely recommend watching videos and reading tutorials to find your favorite method. This is the perfect habit to stack at the end or in the middle of any physical movement practice you may enjoy.[Jan 1, 2019] By now we know the benefits of cold showers—ranging from healthier skin appearance all the way to a more resilient perspective of the world. I had previously taken cold showers for 3 months in 2017, but it was a “goal” mindset instead of a “habit” mindset. After that trial I set aside and, although I have kept taking cold showers once or twice a week since then, I wished cold showers was the default mode. Now, after 1+ month, I can't see myself taking warm showers. After all, it is about intention. Again, we can learn uncountable benefits of cold showers by reading success stories. One of my inspirations was Wim Hof. It isn't comfortable in the beginning of any chosen day, but after 3-4 minutes, both my breath and thoughts calm down.Putting them together, these 3 habits don't take more than 30 minutes of my day. While I spend about 10 minutes journaling and 10 more minutes practicing handstands, I save 5 minutes taking cold showers because I won't stay any longer than necessary.RECOMMENDATION[1] First, if you have watched videos, listened to podcasts, read articles and books on habit formation and, after all that, you feel satisfied, then, please, save your money and time.[2] However, if you are like me, that even after reading a few books on building habits and having successfully added good habits to your life, feel that there is still room for improvement, this book can be a terrific addition.[3] Last, if you haven't spent much time and energy discovering a good system to build lasting habits while breaking bad ones, please, read this book.COMPLEMENTARY READINGS[1] Game Changers, by Dave Asprey, exposed me to a wealth array of ideas/habits/tools that have helped me decide which new habit to build next. The book is divided into 46 laws.[2] Essentialism, by Greg McKeown, helped me focus on less but more important tasks, giving clarity to what matters most. This is especially interesting to break bad habits.[3] The Talent Code, by Daniel Coyle, brought more motivation when learning new skills based on the assumptions that we develop new talents through deep practices, finding our ignition identity, and having the right coach to guide us genuinely. I read it many years ago, then, a few years back, I read his following book called The Little Book of Talent—which is perhaps even more to the point.[4] The Systems View of Life, by Fritjof Capra, enlightened my perspectives on how nature and living beings are systematically integrated. It is a profound and slightly academic book that can complement Atomic Habits especially to tie together the 4-step framework into the feedback loop system.I sincerely hope you, too, have fun while building new habits.Take care,Haical

I've read a lot of books on changing behavior and building habits and James Clear's Atomic Habits is my new favorite. This book is different from others in the way it covers an enormous amount of ground in the larger area of self-improvement while seamlessly tying all these ideas back into the central theme of habits.One of the core concepts in Atomic Habits is to focus on the small improvement. The impact a 1% improvement per day can make may appear negligible at first, but Clear makes a compelling argument that in the case of habits, thinking small produces the biggest results over time. "Habits are the compound interest of self-improvement," explains Clear.Over the months and years, the accumulated effect of small habitual daily behaviors is staggering. Early in the book we are also warned that this compounding works both ways, so we'd better make sure we're making it work in the positive direction, not for the negative.This is a concept I was introduced to years ago under a different name - Kaizen - the Japanese term for continuous incremental improvement. What's different and new in this book is how the concept is applied specifically to building habits.I found the information introduced in chapter two about behavior change at the identity level to be spot-on. You're also given a simple two-step process for changing your identity and this one idea alone is incredibly powerful.In chapter three, we are introduced to the habit loop - cue, craving, response, reward - and we learn how to build good habits in 4 simple steps and break bad habits in 4 simple steps.One of those steps to habit formation, which goes hand in hand with the 1% concept, is how to make it not only small, but easy. In the chapters that follow, this is exactly what you find out.Other ideas of great value that stood out included, habit stacking (the best way to form a new habit), habit tracking, habit shaping and how to design your environment - physical and social - for habit building success. You learn the truth about self-control, how to stop procrastinating and how to use implementation intentions, temptation bundling and motivational rituals. The book is simply packed with actionable ideas, tactics and strategies.Virtually every idea in the book is useful and resonated with me. While I may not agree that we should "forget about goals," I agree with one of Clear's core principles in the book - that we must develop systems for change. If we only focus on goals and don't develop systems and a focus on the process, we risk falling into a number of goal-related traps which ultimately lead to stagnation. With the right systems, we're rewarded with continuous improvement on a lifelong journey of success.Another difference between Atomic Habits and other books in this genre is that while it's based on science it doesn't bog you down with unnecessary details of the research. Clear's book is intensely practical, giving you a huge toolkit of organized and named strategies you can apply immediately to create and strengthen positive habits and stop the negative ones.The book is conversational, and includes many interesting stories, making it easy to read - and hard to put down (I read it cover to cover in one day).It's possible this might become your most highlighted personal improvement book because every page is so chocked full of memorable and quotable gems of advice.

Atomic Habits by James Clear is one of those rare books that I immediately read twice in a row. It is filled with dozens of science-backed and actionable nuggets of wisdom. Do you want to improve any habits in your life? I heartily recommend Atomic Habits to you! We are all driven by our habits - many of which are unconscious. Below are 9 quotes and takeaways from this life-changing book:1. "Getting 1 percent better every day counts for a lot in the long-run." Atomic Habits explains why the little things you do every day matters. Your little habits matter. It may not seem like a big deal to skip a workout or to be kind, but it is a big deal. Imagine if you improved your habits by only 1% every day. You'd be dramatically a different person in a year. Then imagine if you let your habits decline by 1% every day. You'd be in a much worse spot in life overall a year from now. Your little habits - atomic habits - count for a lot in the long run. What little habits are you improving upon (or neglecting...) today?2. "You do not rise to the level of your goals. You fall to the level of your systems." This is such an important point in the book. Oftentimes we focus on goals in our life, while neglecting to focus on the systems that help us achieve goals. As an example, I had a friend who had the goal to complete a triathlon. He achieved this goal! And then he quit working out for the next year and got out of shape... He was so focused on achieving a goal that he neglected his underlying systems of being healthy. Goal achievement can actually set us back if we don't get set up sustainable systems. Get the systems right and then we'll indeed also achieve our goals. Systems > Goals.3. "Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity." I love this quote from the book. Every action - every habit - you take casts a vote for the type of person you want to become. Do you want to be a more organized person? When you develop habits and systems that organize your life, you are casting votes for thinking of yourself as an organized person. You think to yourself, "hey, I'm an organized person." And then you reinforce that belief with your habits and actions - a virtuous cycle! The flip side of this can be true too. What if you often show up late to meetings? You're casting votes that may make you think "well, I'm just a person that is always late." An un-virtuous cycle. Be careful to make sure that your habits and ultimately your beliefs cast votes for the type of person you want to become and, indeed, who you truly are.4. "How long does it actually take to form a new habit? You just need to get your reps in." Atomic Habits answers the question of "how much time does it take to form a new habit" with a better answer of : X number of actions. Meaning, you may need to simply complete a new habit 100 times for it to stick, which could be done in 3 days or 3 weeks or 3 months, depending on the new habit. It is better to think of forming new habits in terms of consistently taking action, versus trying to stick to a habit for just X number of days. Get your reps in.5. "Reduce friction. Decrease the number of steps between you and your good habits." The inverse of this is also true - increase friction between you and your bad habits! I think about this a lot when it comes to eating healthy. I need to reduce friction by having healthy food in the house and healthy snacks at work. And I need to increase friction by not having candy in the house or in my office! Out of sight, out of mind. In sight, and I eat it. :) (which of course reminds me of the Dad joke I often tell my girls: "I'm on a seafood diet. I see food and I eat it...)6. "Use temptation bundling. Pair an action you want to do with an action you need to do." This is a powerful concept. I put this in practice by only "watching TV" when I'm on the treadmill. I am able to run at a 6 MPH pace and watch TV or videos on the iPad when I'm on a treadmill. So, I generally only watch sporting events or movies or 80s music videos on YouTube when I'm running on the treadmill. This approach actually allows me to run longer if I want to watch a full half of a game, for example. And 80s music videos will often give me the energy to run that extra mile. :) Think about a new habit you want to start and how you can bundle it with an action you're already taking. Stack them together - i.e. habit stacking.7. "Use a habit tracker. Keep track of your habit streak and 'don't break the chain.'" Atomic Habits does a nice job of explaining the importance of tracking your habits for success. What gets measured gets managed. One of my favorite habit trackers is a FitBit/Apple Watch, which tracks steps, heart rate, sleep, weight and can even track food intake/calories, if you input this data. My behavior definitely changes thanks to these habit trackers. Atomic Habits gives you additional habit tracker resources.8. "Never miss twice. When you forget to do a habit, make sure you get back on track immediately." We all will have days where we fall off the bandwagon and our habits go in reverse. Well, that's okay for one day. Don't let it happen twice. Get back on track as soon as possible. (And, yes, sometimes we miss a habit two days in row. Just don't let it become three days...)9. Author James Clear gets to the point quickly in Atomic Habits and with actionable advice. James has been blogging about habits, health, happiness, creativity and productivity since 2012. Check out a sampling of his writing at his website. James is also fun to follow on Twitter. Atomic Habits has 20 relatively short chapters that open with compelling stories and end with helpful chapter summaries. If you listen to books on Audible, I highly recommend the audio book as James reads this book very passionately.

I’m still not finished with this book, and am writing a review before I’m even finished with it, if that tells you how good it is. There are some things in my life, like many of us, that I’d like to change or improve. There are some habits that I’d like to break as well. He introduced me to a whole new thought pattern and way to think of myself as wanting to change. Do not make a goal, and strive to accomplish that goal. Or else, once you have… what do you have left to continue improving on, or working hard on? Instead, name the person you want to be. Name that you are that person. For example: I am the most stellar employee ever. If you say you want to be a better employee, say that you are. You are a good employee. Now work backwards. What traits does a good employee have? Dependable, reliable, works hard, willing to take on extra work if necessary, team player, positive mental attitude with colleagues. Now… how do you get those things? How do you become those things? The book helps you to start to change your persona and how you view yourself. Therefore…. I recommend reading this slowly. Really digesting each piece of information. Keeping a journal alongside it to help you in your progress. This is not a “speed read.” It’s one to be read slowly, meditated upon, and actually practice the exercises. And to be read, and re-read. For, you will undoubtedly, get something new from it, each time.

I think this might be the first book I've read specifically about identifying existing habits, working to break bad ones, and how to start, develop and continually improve good habits. I wasn't reading this for breaking any sort of addiction, though that topic is discussed with some of the concepts/examples, I don't know how helpful this would be for that type of habit. I was reading this more from the perspective of figuring out how to make more progress on some long term goals and lingering projects of mine.I found it very engaging, easy to read and quite frankly a lot of good information, so much so that I approached it like taking a class. The book is structured so that there are bulletized summaries at the end of each chapter. I would quickly read the summaries to get context then read through the chapter. Personally, this type of book makes me reflect on myself, so to stay focused and absorb the material I took notes (like in high school or college!). I did read the book cover to cover and recommend doing so in this manner as it is well thought out and builds upon itself.It's definintely a keeper that is worth revisiting perhaps every few years, assuming you put into practice some of the exercises the author recommends (yearly assessment and mid year integrity checks seems very reasonable and worthwhile). The book also includes free references on line, including templates and links to on-line personality tests, all of which I performed and felt were accurate in their assessment. There are also two on-line bonus chapters on applying Atomic Habits to Business as well as Parenting. Both are similar in vein to the rest of the book, though I wish they were just included in the physical copy of the book.I will say that after completing this book, I feel like I had a personal mentor walk me through ways to improve my life, but for an unbelievable price. I will admit that upon finishing this book earlier today I eagerly added my name to the free newsletter! If you pick this book up, I hope you find it as useful as I did. Some of the less positive reviews cite multiple other books, but I think the value you get here is that it's consolidated here and formulated in an easy way to digest.PS - I've added it to my personal library (which means Brodart cover in anticipation of multiple readings), but if you are still not convinced, you can always see if your local library has it before purchasing.

Excellent book. Fantastic writing style. I will say, as you get towards the end, I felt like he repeated himself or went into depth on a couple of things that he had already covered (and I already knew). I skipped chapters 15 and 16.James Clear goes into a LOT for information packed detail. Research abounds in this book, and I found it both a kick in the pants and inspiring.He breaks down what habits are, how they are formed and how they impact our life. In essence, everything we do is merely habit. Reviews are habit, scrolling our phone is habit, brushing our teeth, going to sleep, what we eat, where we drive to, how we drive, how we perform daily. All of this is broken down into habits. Which is rather crazy to think about! This book hammers home the fact that you have much more control of your day to day actions and activities, than we as people would like to think.I was inspired to clean up my own life quite a bit as well as slough off excess.I highly recommend this book! This coming from a stay-at-home mom. I honestly wish I had this book, when I had gone through beauty school. I wish it was required reading for high schoolers. It is SO good. My husband is in the middle of it, and I have recommended it to both our mothers and a couple of friends.

I’m 23 right now, and reading this book has been really eye opening. I just finished it yesterday. I’ve struggled with maintaining long term positive habits and getting rid of habits that hold me back from achieving things that I want for myself. I figured I might as well give this book a shot to try to understand better what exactly it is that makes us cling to the things we already do, and how can I become a person that is more prone to achieving my goals rather than just attempting to.This book offers a super practical breakdown of what our habits are, what causes them to perpetuate, and how we can design our lives to facilitate habits that will help us in becoming who we want to be.To me, the main take away(but there are many) is that our goals should not be the aim at all. When we set expectations that are output oriented(especially in the long term), we are left without much to motivate us or keep us in check in the short term. This book shows you how you can think of these same goals as more of a bonus to just living a lifestyle where they come naturally. I’ve found a lot of utility in that already. The idea of focusing on priming yourself for success rather than letting motivation pull you towards it when it’s convenient. Convenience causes so many to falter from the path of success, so creating your environment and what your surrounded with to make your success convenient is a game changing move.The author provides great supplement to his conjectures using many studies that show how these small changes he refers to throughout the book can add up to a tremendous amount and can propel you towards a better future regardless of what you seek.

Este multicontactos con supresión de picos me resultó muy útil por dos razones que lo diferencia del resto:1. Cable muy largo, que es regularmente lo que se requiere para hacer útiles enchufes que quedan lejanos u ocultos.2. Dos USB para cargar pulseras, o tener conectadas lámparas, medidores, etc.

Si quieres te tus aparatos conectados estes mas seguros mejor evitala, Lo primero que se siente al tratar de usarla es que es demaciado basica, una calidad de construccion pobre, por dentro las soldaduras vienen cuarteadas, las puntas de los cables soldados venian casi haciendo contacto entre L y N, nada recomendable

Unas ventajas son el calibre del cable que es 14 awg, el tamaño del cable que es de 1.8 metros y que tiene dos puertos de conexión usb.Llego de inmediato además que productos similares en ferreterías y supermercados casi duplican su precio, por lo que la mejor opción fue Amazon.

El producto funciona bien y me gusta la combinación de colores negro con amarillo.Casi 5 estrellas, pero lo que no agrada es que el cable amarillo está recubierto de grasa. Ignoro si tenga alguna función, pero no es algo que haya observado en otras extensiones.

El plástico del cable se percibe de buena calidad, noto el plástico de los contactos un poco menos resistente, sin embargo ha operado de acuerdo a lo esperado.

Le he podido sacar partido de las conexiones USB, pero algo muy curioso es que con el tiempo el cable amarillo se engrasa solo, no sé a qué se deba, para que no te extrañes si te pasa.

Longitud de cable adecuada, práctico para uso básico, muy útil al contar con puerto para carga USB.capacidad limitada de supresor para bajo consumo (Joules).

Tiene una buena relación producto precio, creo que es funcional, pero no de lo mejor, si solo la quieres para usar ocasionalmente funciona, pero como algo permanente o si vas a tener conectado algo que requiera mas protección se necesita un producto más especializado

Both my husband and I have been looking for ways to improve our daily lives, so we picked up this book up on a suggestion from my friend. It definitely did not disappoint!First, it explains how habits are formed, how bad habits are also formed, and why sometimes bad habits are hard to break. With a lot of back information, it’s easy to see how some of our bad habits got started and why we’re having trouble breaking them.Also it gives lots of information on how to start tiny habits and turn them into bigger ones. For example, the author details trying to read more books. Instead of setting out a course of reading one book a month or something like that, he suggests to read for two minutes a day, one page a day, even opening the book once a day. Trying to form a tiny have it like that is a great steppingstone into forming larger good habits.All in all, we found this book insightful, helpful, and explanatory. I definitely recommend this to anyone who is looking to improve their lives even in a small way!

In my social circle, everyone was talking about how insightful was this book.So, I put it in my endless to-read-list of books.Finally, one sunny Saturday morning, the moment of checking this book arrived…What can I say? I finished it the same day, and it was awesome.I wonder why I did not read this book before, but I mean not when I just put this book in the waiting list, I mean I could read it while I was studying at the university or school… My life would’ve totally different, totally better.But, clearly, this book doesn’t existed yet in those years.However, there are two best moments to plan a tree, tomorrow and today.So, my suggestion to you is buy this book and start reading it now, never is late to start changing (improving) your life.

I have used tons of different grades of essential oils. For years I have been complimented about how good I smell. I gravitate towards musky masculine scents like sandalwood, patchouli, amber, teakwood, vetiver, and cedarwood. I have tried cheap to very expensive brands and grades of oils. I use what works for me. I'm not an expert but I have lots of experience.This Amber oil is completely unique, and this is the ONLY brand I have ever found that consistently makes this oil. No other amber oil that I have discovered has smelled remotely like this, and I am not exaggerating. I have purchased it numerous times without failure. It is the highest grade of purfume. Other amber oils are sometimes brown or amberish in color, but this one is clear. Possibly it is filtered or cold pressed. My late mother had severe allergies and sensitivity to the oils id wear, but this one she could tolerate and enjoyed it. It has a fresh, clean quality to the scent, it smells amazing on worn clothing. It lasts. It is subtle and intimate at the same time. I truly believe that most people will but this and never go back (no matter the price). It is worth every penny. It makes a great gift for men or women. You could layer it by rolling this on first then spray your favorite fragrance over it (for me it has enhanced some of my colons- but not all of them). I tend to save it for special occasions just to savore it because it is my absolute favorite, and I believe it will become others favorite as well from this review.

I loved this product and purchased for many years. The last 2 bottles I have purchased have very little or no scent. Very disappointing. Save yuur money and do not order

I’ve bought this stuff several times, the only downfall is its staying power. It stays longer than some I've had but it definitely has to be reapplied later in the day

Heard great things about this but it does not smell good. Smells cheap and made me nauseous. My boyfriend even noticed without telling him I was trying a different perfume.

It smells so good and last all day one of my favorites and purchasing more soon ❤️

I bought this sight unseen--never smelled it, just was curious after a YouTuber mentioned it. I know scents, especially those that are in an oil format, can behave very differently on different people, but I don't get it. I didn't see it described anywhere, so here is my take: It's not floral or spicy or botanical or citrusy or vanilla or musk. It's kind of in the candy family, like the smell when you first open a bag of hard candy or sweet tarts (but not exactly like that smell). Not a bad smell, just not something I need to keep getting a whiff of because it's just not that amazing. On my arm, I had to keep putting my nose up to it to smell it, kept forgetting what it smelled like, and didn't notice it shift into any other scent, and then it disappeared entirely after an hour or so. Also tried it on my stomach and let my shirt catch the excess to see if that helped with retaining the smell. Nope. Overall rating: Just meh.

I love this

I absolutely love this perfume oil! I prefer the roller ball since it is easier to use and travel with.

I’ve had multiple different people recommend this book to me so I finally bought it. It is so good! I love books like this that take something that seems so simple, yet we all struggle with, and explain it differently. Sometimes I feel like that’s all we need to really figure out a problem is to look at it from a different angle, but that’s hard when it’s something so a part of your every day life. I feel like this book helps with that.Goal setting has always been a battle for me. I hate setting goals because, if I fail to reach them, I want to give up and I get frustrated. I had someone give me a condensed version of some of the goal setting tips from this book, and I can tell you I have never been so successful in being consistent with a goal. It’s not an immediate fix for my struggles with goal setting, but it at least helped me realize I can set realistic goals and I can be consistent with them, which is honestly changing the way I see my own progress. It’s been awesome.

James Clear in his truly remarkable book, “Atomic Habits” comes to me much later in life. After I had figured out most of life's secrets through my own observations. Trying to pass those experiences on to your kid is still not easy. If you’ve ever formed a habit, or worse, formed a bad habit, nothing changes overnight. But if we want change, we hope we can change it overnight. But if it doesn’t change we are quick to give up and return right back to the older bad habits we learned. Everyone should go to military school like that “Finkelstein sh*t-kid”. Quoting from Cheech & Chong Up In Smoke, if you didn’t get the reference. Here’s another concept about military school in the movie in which Robert Duvall played the Great Santini, written by Pat Conroy..You may not have to go to military school if your dad forces you to learn how to make your bed, square your corners, clean your room. Perhaps you never figured it out. A military school, above all others, teaches discipline repetitively so it becomes a habit. Polishing your shoes. Cleaning your weapon. Humans, as well as most animals, do repetitive things. We form good habits. And we form bad habits. Habits are a form of discipline. A friend of mine used to say, there are two types of discipline. Your own, and somebody-else's. Somebody-else's usually hurts more. I’ve often wondered if his dad may have had similar DNA to the Great Santini (An authoritarian discipline-junkie and a real prick of a dad). Creating habits, good habits, should be the goal of good parenting. I’m not going to judge the creation of one person's habits above another, but things like sleep hygiene and personal hygiene are probably universal. One doesn’t need a whistle to create good habits, as Baron Von Trappe used in the Sound of Music, but sometimes it helps.James Clear instructions on changing habits and creating new habits are so simple we should all be changing our bad habits today. When I first conceptualized what may be inside the book, I thought, this jackass knows what’s good for us and we have to start picking up these habits because successful habits have been studied in successful people and we want to be like them. Ala Steven Covey’s “7 Habits of Highly Successful People”. I didn’t give James Clear sufficient credit for what he set out to do. His book is not about “a particular habit”. His book is a method of habit forming and habit breaking. If you want to start a bad habit, his book is just as effective. But it is the recipe of human nature that any program that strives to bend, mold, form, squeeze, or otherwise alter human behavior must understand before undergoing any such task. Create that right habit, and you will have success. To me, any psychological therapy one undergoes, should also start with habits. Use Clear’s formula, to write down every habit, good or bad, and then figure out what habits you want to keep, which ones need to go away, and what good things you need to form. Then build the strategy to break each one and create the missing ones. That should be the recipe for almost any human work that needs to be done. Clear’s recipe will work. I’ve been using most of the techniques for years without realizing it. I am certain his formula will work. It unlocks the keys to controlling human behavior. Which, in the wrong hands, could be dangerous.Molding people in an ethical way is important. Clear stays away from any moral questions since his book is pointed at the individual for self-help. . But if you teach habits as orthodox doctrine, just like a military school indoctrinates young minds into the disciplines of military habit (since you can’t have insubordination in the fox hole) , so too does any fundamentalist institution. Master the administration of habit and you can control those within its grasp. Ten years before 9/11, Usama Bin Laden knelt down with his minions at noon everyday to pray and lecture them on the wickedness of the United States thereby brainwashing his army of evil doers we know as Al Qaeda. Once we’ve formed a habit, we no longer ask why we are doing something. We “Just Do It”. That’s a good thing, from Nike’s perspective, if it means running for fitness and buying their running shoes. It’s a bad thing if the habits we learn harm ourselves, others, or the world around us.

I love the look of this but there are two main issues. 1) we cant keep the handles from coming off and 2) the finish all down the hose is wearing away. Crappy quality in my opinion.

Works fine, exactly as I expected.

This book provides a comprehensive and practical approach to building and maintaining positive habits, written by James Clear.The book is well-written and easy to understand, making it a great read for anyone looking to improve their habits and reach their goals. Clear presents the ideas in a simple and actionable way, providing readers with a step-by-step guide to creating lasting change.One of the key takeaways from the book is the emphasis on small, incremental changes, known as "atomic habits." Clear argues that small changes lead to big results over time, and provides readers with strategies for creating and sticking to these new habits. He also talks about the importance of measurement and experimentation, so that we can keep track of our progress and adjust our habits accordingly.The book is also filled with stories and examples of real people who have successfully changed their habits, making it relatable and inspiring. Clear also address the common pitfalls and challenges that comes with habit formation, providing guidance on how to overcome them.Overall, I highly recommend "Atomic Habits" to anyone looking to improve themselves and their life. Whether you're looking to increase productivity, quit a bad habit, or achieve a specific goal, this book provides practical strategies and inspiration to help you get there.

So glad I chose to start my 2023 reading challenge with this book. It was recommended to me by a friend and let me just say, it did not disappoint! I’m not usually a huge “self help” book reader in this way but I was intentional with how I read this book. Could I have zipped through it and highlighted a few key points? Yes. But I chose to take my time with it, reading up to 5 chapters at a time, applying what is being shared, doing a weekly reflection on what I read through journaling and notes and sharing what I’m learning to clients/ close friends and of course applying the authors tools/suggestions. It’s the first day of February 2023 but I can proudly say I went all of January without hitting the snooze button on my phone, waking up at 5am every morning, making my bed, unplugging from technology/social media by 10pm and asleep by 11. Habits I had lost track of over the years of being plagued with insomnia, trauma and difficult life transitions. I will definitely continue to refer back to this book throughout this year and continue applying what I’ve learned. It was an easy read full of so much knowledge and new perspective. I highly recommend!

My baby loves this

As expected

Exactly what I was looking for. Great value for a great price.

Bad tastez my baby didn't like it

These are so cute and I'm happy with them. They are 100% cotton which is best for baby and surprisingly hard to find. They did fade from washing a bit more than I anticipated, but they are better than other options for greenery looking sheets. Maybe I should have washed them in cold water? Not sure. Super cute would recommend.

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
⭐ 4.8 💛 98199
kindle: $12.99
paperback: $9.00
hardcover: $11.32
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