Reading notes: Atomic Habits

Small changes compound into remarkable results. The key is making good habits obvious, attractive, easy, and satisfying.

The core insight

We don't rise to the level of our goals—we fall to the level of our systems. Goals are about the results you want to achieve. Systems are about the processes that lead to those results.

The four laws of behavior change

James Clear proposes a framework for building good habits and breaking bad ones:

1. Make it obvious — Design your environment so cues for good habits are visible
2. Make it attractive — Bundle habits with activities you enjoy
3. Make it easy — Reduce friction for good behaviors
4. Make it satisfying — Add immediate rewards

For breaking bad habits, invert each law: make the cue invisible, the behavior unattractive, the action difficult, and the consequence unsatisfying.

Identity-based habits

The most effective way to change your habits is to focus on who you wish to become, not what you want to achieve. Every action you take is a vote for the type of person you want to be.

Instead of "I want to run a marathon," think "I am a runner." The goal is not to read a book but to become a reader.