Learn something new: atomic habits

A Learn something new episode about small habits – the starting point is James Clear’s book Atomic Habits.

The main idea is that we overestimate what we can manage in a day, and underestimate what small changes do over years. The point is not large, dramatic efforts, but habits so small they barely call on willpower.

You will find the book in the resource archive.

Main topics

• The four laws of building habits
• The 1 % rule and small improvements
• Systems over goals
• Identity as the starting point for habits
• Habit stacking
• Designing your surroundings
• The two-minute rule
• Getting rid of bad habits
• Habit trackers and reward
• Willpower as a limited resource

Questions this episode answers

• How do you build a habit that lasts?
• What are the four laws in Atomic Habits?
• Why should you focus on the system rather than the goal?
• What is habit stacking?
• What is the two-minute rule?
• How do you get rid of a bad habit?
• What do you do when you have broken the streak?
• Why should you not wait for motivation?

Key points

• Make the habit obvious, attractive, easy and satisfying – and invert all four for bad habits.
• Build the identity first – you are someone who trains, not someone trying to train.
• Attach the new habit to one you already have, like brushing your teeth or the morning coffee.
• Shrink the habit to two minutes. Early on, showing up matters more than performing.
• Missing once is fine. Never miss twice.
• A good system saves willpower – and willpower is a limited resource.

Sources and references

• James Clear – Atomic Habits