Atomic Habits: The Habits Cheat Sheet

James Clear wrote an excellent book called “Atomic Habits”. This is a cheat sheet with a summary of the main concepts.

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

You can read a summary of the book in this article:

“Atomic Habits” by James Clear

How to Create a Good Habit

Make It Obvious

• Write down your current habits to become aware of them.
• Use implementation intentions: “I will [BEHAVIOR] at [TIME] in [LOCATION].”
• Use habit stacking: “After [CURRENT HABIT], I will [NEW HABIT].”
• Design your environment. Make the cues of good habits obvious and visible. For example: put the healthy food or your training equipment in a visible place

Make It Attractive

• Use temptation bundling. Pair an action you want to do with an action you need to do. For example, you can listen your favourite music or podcast while doing excercise.
• Join a culture where your desired behavior is the normal behavior.
• Create a motivation ritual. Do something you enjoy immediately before a difficult habit.

Make It Easy

• Reduce friction. Decrease the number of steps between you and your good habits.
• Prime the environment. Prepare your environment to make future actions easier.
• Master the decisive moment. Optimize the small choices that deliver outsized impact.
• Use the Two-Minute Rule. Downscale your habits until they can be done in two minutes or less.
• Automate your habits. Invest in technology and one-time purchases that…