#myhumblereads: Atomic Habits [part 1]

Chapter 1: The surprising power of Atomic Habits

“It is so easy to overestimate the importance of one defining moment and underestimate the value of making small improvements on a daily basis. Too often, we convince ourselves that massive success requires massive action. Whether it is losing weight, building a business, writing a book, winning a championship, or achieving any other goal, we put pressure on ourselves to make some earth-shattering improvement that everyone will talk about.

We often expect progress to be linear. At the very least, we hope it will come quickly. In reality, the results of our efforts are often delayed. It is not until months or years later that we realize the true value of the previous work we have done.”

“This can result in a “valley of disappointment” where people feel discouraged after putting in weeks or months of hard work without experiencing any results. However, this work was not wasted. It was simply being stored. It is not until much later that the full value of previous efforts is revealed.”

Chapter 2: How your habits shape your identity and vice versa

“The first layer is changing your outcomes. The second layer is changing your process. The third and deepest layer is changing your identity.

“This is why you can’t get too attached to one version of your identity. Progress required unlearning. Becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade and expand your identity.”

“Outcomes are about what you get. Processes are about what you do. Identity is about what you believe. When it comes to building habits that last — when it comes to building a system of 1 percent improvements — the problem is not that one level is “better” or “worse” than another. All levels of change are useful in their own way. The problem is the direction of change.”

Chapter 13: How to stop procrastinating by using the two-minute rule

“Everyday there are a handful of moments that deliver an outsized impact. I refer to these little choices as decisive moments… these choices are a form in the road.”

“Two minute rule: you will find that nearly any habit can be scaled down into a two-minute version.”

“The idea is to make your habits as easy as possible to start. The point is to master the habit of showing up. The truth is, a habit must be established before it can be improved. Instead of trying to engineer a perfect habit from the start, do the easy things in a more consistent basis.”

Chapter 14: How to make good habits inevitable and bad habits impossible

“Sometimes success is less about making good habit easy but rather make bad habits hard.”

“The downside of automation is that we can find ourselves jumping from easy task to easy task without making time for more difficult, but ultimately more rewarding work.”

“The ultimate way to lock in future behaviour is to automate your habits.”

Chapter 15: The cardinal rule of behaviour change

“We are more likely to repeat a behaviour when the experience is satisfying.”

“What is rewarded is repeated. What is punished is avoided.”

“The cost of your good habits are in the present. The cost of your bad habits are in the future.”

“As a general rule, the more immediate pleasure you get from an action, the most strongly you should question whether it aligns with your long-term goals.”

Chapter 18: The truth about talent

“The secret to maximising your odds of success is to choose the right field of competition.”

Guiding questions to finding out about yourself:
1) What feels like fun to me, but work to others?
2) What makes me lose track of time?
3) Where do I get greater returns than the average person?
4) What comes naturally to me?

“One of the best ways to ensure your habits remain satisfying over the long-run is to pick behaviours that align with your personality and skills. Work hard on the things that come easy.”


I hope that this “length-wordy-article diarrhoea” didn’t scare you off. I hope Atomic Habits will be as impactful to you as it was for me:) Hope you enjoy some best quotes I’ve jotted down.

Other cool frameworks that Clear shares:

a) Implementation intention framework
- when situation X arises, I will perform response Y .
- I will (behaviour) at (time) in (location).
b) Habit stacking framework
- After (current habit), I will (new habit).
c) Habit scorecard framework
d) Habit tracker
e) Have an accountability partner
and many more…mental models

A concised summary I found online. Credits to Dani for the wonderful visual summary.



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