by James Clear
8/10
Key Ideas:
Small habits compound into massive, positive change over time.
To form new habits, make them obvious, attractive, easy and satisfying.
Make a habit part of your identity (what would a healthy person do?). then prove it to yourself with small wins.
Other interesting notes:
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.
Who is the type of person that could get the outcome I want?
Obvious: write down habits, use implementation intentions, habit stacking, design your environment.
Attractive: pair habit with something you want, join group that has the habit, create a motivation ritual.
Easy: Reduce friction to start the habit, prepare the environment, master the decision moment, downscale habits until they can be done/started in 2 minutes, automate habits.
Satisfying: reinforcement after habit, enjoy when avoiding a bad habit, use habit tracker, don’t break the chain, never miss twice.
Breaking bad habits: Invisible (reduce exposure, remove cues), unattractive (benefits of avoiding), difficult (increase friction or use commitment device), unsatisfying (accountability partner, make costs of failing big and public).
Thoughts on the book:
Great for habit change, very practical. Groups many ideas from the personal development world into 1 coherent book.
Longer summary/notes: NE, SD, Sivers
If you like this, you’ll probably like: Navalmanack, 7 habits, essentialism, 4 hour workweek, The practice, books
Leo :) 