Atomic Habits
An operating system for compounding small actions until they become part of who you are.
Evidence-based behavior design for real life.
The Fundamentals
Why tiny changes make a big difference. Understand the compound effect and the layers of behavior change.
The Compound Effect
1% Better Every Day
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.
1.01 ^ 365 = 37.78
The Three Layers
Behavior Change
“True behavior change is identity change.”
Hover over the layers to explore how habits rewrite who you are.
The 1st Law
Make it obvious. Design your environment and stack habits to create unmistakable cues.
Habit Stacking
The simplest way to build a new habit is to stack it on top of a current one.
“After I [CURRENT HABIT], I will [NEW HABIT].”
Environment Design
The Path of Least Resistance
Human behavior follows the Law of Least Effort. We naturally gravitate toward the option that requires the least amount of work.
Default Environment
Filled with friction. The path to good habits is blocked.
Optimized Environment
Friction removed. The path to good habits is clear.
The 3rd Law
Make it easy. Stop procrastinating by shrinking actions to two minutes.
The 2-Minute Rule
Habits are the entry point, not the end point. Scale it down until it's impossible to say no.
Read 30 Books / Year
The Big Goal
The Framework
A clear recap of the Four Laws of Behavior Change in one view.
The Four Laws
How to Create a Good Habit
Cue
Make it Obvious
Design your environment. Make the cues of good habits obvious and visible.
Craving
Make it Attractive
Pair an action you want to do with an action you need to do.
Response
Make it Easy
Reduce friction. Decrease the number of steps between you and your good habits.
Reward
Make it Satisfying
Give yourself an immediate reward when you complete your habit.
Invest in Your
Future Self.
“You do not rise to the level of your goals. You fall to the level of your systems.”
Build a system for getting 1% better every day. This book is your manual for mastering the tiny behaviors that lead to remarkable results.
*As an Amazon Associate we earn from qualifying purchases.
Further Reading
On Behavioral Psychology
Thinking, Fast and Slow
Daniel Kahneman
Understand the two systems that drive the way we think—and how habits are formed in System 1.
The Power of Habit
Charles Duhigg
Explore the science behind why habits exist and how they can be changed.
Deep Work
Cal Newport
Rules for focused success in a distracted world. Habits are the foundation of deep work.