Habits are not a finish line to be crossed but a lifestyle to be lived.James Clear
As I approach the end of the book Atomic Habits by James Clear, I thought I would review the take aways from the book.
For starters, such a well written book, with examples and easy strategies to establish long lasting habits. The scientist in me loved the research backing up points. I would highly recommend a read if you have not already.
The main message from the book was to basically a way to make the good habits stick and the bad habits go away. The four steps in the habits routine are –
- Cue – Make it obvious
- Craving – Make it desirable
- Response – Make it easy
- Reward – Make it satisfying
Once you are able to assign the steps to part of your habit, it makes it easier to optimize them. Using specific strategies like habit stacking and the two minute rule to initiate the habit sequence will help in making them stick long term. For example, if your habit is going for a run in the morning, stack it right after having coffee and keep your running gear visible so it will be the next obvious step after your coffee in the morning.
We are all going to have a time when we can’t perform a habit. For example you are on vacation and all the cues are not present. In that case, Clear recommends to not miss more than one day of the habit. Get back to performing the habit as soon as you can so you don’t lose automaticity.
Habits are a critical part of our lives and make our days the way they are. Using them to our advantage will exponentially increase brain space and that will allow us to spend our attention on things that are more important to us.
Let me know if you have read this book and what you thought.