Atomic Habits


4 Laws of Behaviour Change

4 step model of habits

Habit Tracking

The Big Five


Atomic Habits - Note 1

Here’s how the math works out: if you can get 1 percent better each day for one year, you’ll end up thirty-seven times better by the time you’re done.12 Conversely, if you get 1 percent worse each day for one year, you’ll decline nearly down to zero. What starts as a small win or a minor setback accumulates into something much more.

Atomic Habits - Note 2

In 1936, psychologist Kurt Lewin wrote a simple equation that makes a powerful statement: Behavior is a function of the Person in their Environment, or B = f (P,E)

Atomic Habits - Note 3

Your brain did not evolve with a desire to smoke cigarettes or to check Instagram or to play video games. At a deep level, you simply want to reduce uncertainty and relieve anxiety, to win social acceptance and approval, or to achieve status.

Atomic Habits - Note 4

  • Find love and reproduce = using Tinder
  • Connect and bond with others = browsing Facebook
  • Win social acceptance and approval = posting on Instagram
  • Reduce uncertainty = searching on Google
  • Achieve status and prestige = playing video games

Atomic Habits - Note 5

The most effective form of learning is practice, not planning. Focus on taking action, not being in motion

Atomic Habits - Note 6

Standardize before you optimize. You can’t improve a habit that doesn’t exist.

Atomic Habits - Note 7

In our Data Driven world, we tend to overvalue numbers and undervalue anything ephemeral, soft, and difficult to quantify. We mistakenly think the factors we can measure are the only factors that exist. But just because you can measure something doesn’t mean it’s the most important thing. And just because you can’t measure something doesn’t mean it’s not important at all.

Atomic Habits - Note 8

The greatest threat to success is not failure but boredom. We get bored with habits because they stop delighting us. The outcome becomes expected. And as our habits become ordinary, we start derailing our progress to seek novelty. Perhaps this is why we get caught up in a never-ending cycle, jumping from one workout to the next, one diet to the next, one business idea to the next. As soon as we experience the slightest dip in motivation, we begin seeking a new strategy—even if the old one was still working.

Atomic Habits - Note 9

The only way to become excellent is to be endlessly fascinated by doing the same thing over and over. You have to fall in love with boredom.

Atomic Habits - Note 10

Satisfaction = Liking – Wanting

This is the wisdom behind Seneca’s famous quote, “Being poor is not having too little, it is wanting more. If your wants outpace your likes, you’ll always be unsatisfied. You’re perpetually putting more weight on the problem than the solution.