[This is the first of three blog posts on James Clear's Atomic Habits[:] An Easy & Proven Way to Build Good Habits & Break Bad Ones (New York, NY: Penguin Random House, 2018).]
Breaking bad habits has been a problem for a long time. Here’s a lament from 2,000 years ago: “I do not understand what I do. For what I want to do I do not do, but what I hate I do.” Who said that? A woeful underperformer? A person with no discipline? Actually, some would argue, one of the most influential people in world history. Someone wrestling to break the ugly habit of sin. The Apostle Paul, in Romans 7:15.
Having good habits and breaking bad ones is a problem for the ages. We do, however, have a fresh and helpful perspective. James Clear has written the best book in a crowded genre. He addresses the topic of habits in a clear (not a pun, it’s true) and lucid fashion. He has a gift of writing in a style that is easy to understand and prods considerable thought.
Clear notes that, “…changes that seem small and unimportant at first will compound into remarkable results if you’re willing to stick with them for years…the quality of our lives often depends on the quality of our habits.” [7]
The “backbone of this book is my four-step model of habits—cue, craving, response and reward—and the four laws of behaviour change that evolve out of these four steps.” [9] He highlights that, “It is so easy to overestimate the importance of one defining moment and underestimate the value of making small improvements on a daily basis.” [15]
He makes a key point: “Your outcomes are a lagging measure of your habits.” [18] In other words, there is a danger of dropping discipline before the results appear. He cautions that, “But in order to make a meaningful difference, habits need to persist long enough to break through this plateau—what I call the Plateau of Latent Potential.” [21]
One of his good points is the need to focus on systems and not goals. People often strive to achieve a goal, then once achieved they revert back to previous behaviour. He states, “You do not rise to the level of your goals. Your fall to the level of your systems.” [27]
Why does he use the term “atomic habits?” Frankly, it seems misleading as “atomic” would most commonly be associated with “bomb” (this could likely by confirmed via a Family Feud format). Ironically, the least clear part of the book is the title.
Clear explains that, “…an atomic habit refers to a tiny change, a marginal gain, a 1 percent improvement. But atomic habits are not just any old habits, however small. They are little habits that are part of a larger system. Just as atoms are the building blocks of molecules, atomic habits are the building blocks of remarkable results.” [27] Makes sense, but I’m still not drinking the Kool-Aid.
Clear makes an insightful distinction between “identity-based habits” and “outcome-based habits” [31] He explains that, “The more deeply a thought or action is tied to your identity, the more difficult it is to change it.” [35] He further explains that, “…you can’t get too attached to one version of your identity. Progress requires unlearning. Becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade and expand your identity.” [36]
This is another gem: “Small habits can make a meaningful difference by providing evidence of a new identity. And if a change is meaningful, it actually is big.” [38] There is a simple two-step process to a new identity: (1) decide the type of person you want to be. (2) prove it to yourself with small wins. [39]
“Ultimately, your habits matter because they help you become the type of person you wish to be.” [41]
The four laws of behaviour change:
- How can I make it obvious?
- How can I make it attractive?
- How can I make it easy?
- How can I make it satisfying? [54]
One great insight to always remember: “Every goal is doomed to fail if it goes against the grain of human nature.” [55] It has to mesh with your identity.
The next blog will review the four laws of behaviour change.