Atomic Habits Summary, Notes, and Quotes

Atomic Habits will break your bad habits and add good habits to your life. It will also teach you, how even doing 1% daily will change your life. In short, it will open your eyes and make you a better person.

James Clear has changed the way I live my life, I know what exactly I have to do to quit coffee or anything else. One of the key lessons for me was, that habits will take time but when it’s done, your life will change as you become more aware of your actions.

How Atomic Habits Changed My Life

I was one of those people who used to drink two to three cups of coffee every day, it was an automated process. When I woke up in the morning, the first thought I had was to make coffee which wasn’t healthy at all.

That automation broke when I read the Atomic Habits, I came to know, what I was doing every day without questioning the process.

You can say, I was a coffee addict, I needed coffee when I woke up and even at 8 PM.

This was getting worse and worse. Even after drinking 3 cups of coffee, I wasn’t feeling great, I was craving for more every single time.

So what I did is, I started cutting down my coffee intake and after almost 6 months, I didn’t stop drinking coffee but I came down from 3 cups to half a cup.

Now, I can quit coffee but I don’t want to because I mean, it’s coffee after all.

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The reality for me right now is, I’m not addicted to coffee and even if I don’t drink coffee for two days, I don’t feel tired because I’m not consuming too much coffee every day.

I broke the automated process because of this book.

This is one of the examples, I have implemented the 1% rule on many things and it worked out very well.

Now, let’s go inside the book.

Atomic Habits Summary

This book is all about habit formation and how even 1% change every day can change everything whether you want to add new habits or remove bad ones. Small changes don’t feel that big when you start but in the long run, they will give you drastic changes.

Now, I don’t say this very often “Even if you don’t like to read, make sure you read the Atomic Habits, it’s one of those books that will change your life forever.”

The book is divided into four main sections:

1. The importance of habits
2. How habits are formed
3. How to create new habits
4. How to break bad habits.

So before we deep down, here is the FREE Mini-ebook of the Atomic Habits book. So download it now, and read it whenever you have time on your smartphone.

How You Adopt Habits

Whatever you have in your life is all because of all the actions you take every day, whether it’s watching movies, scrolling through social media, or watching p*n.

So if you want to make your dream come true then you will have to add good habits in your life whether it’s reading books or doing exercise every day.

James Clear has shared a four-step pattern in the Atomic Habits that will help you understand why you do certain things at certain points.

1. Cue. A piece of information that suggests there’s a reward to be found like the smell of a cookie or a dark room waiting to light up.
2. Craving. The motivation to change something is to get the reward, like tasting a delicious cookie or being able to see.
3. Response. Whatever thought or action you need to take to get to the reward.
4. Reward. The satisfying feeling you get from the change, along with the lesson of whether to do it again or not.

For example, if you want to quit coffee,

On the first day, your mind will find a way to drink coffee, it will remind you,

• How it smells,
• The feeling of drinking coffee, and
• How it tests.

So this is that place when you say, I don’t want to drink coffee because I’m consuming coffee too much and it is affecting my health.

The key point here is, that you need to have a valid reason to quit a coffee otherwise your mind will find a way to fool you.

I know, when you quit coffee, it won’t be easy but once you decide something, in the end, your mind will make that happen.

The only thing you have to do is, focus on the process and not think too much about the end result.

Practical Ways to Build Habits

Now, first of all, you have to make new habits attractive, easy, and satisfying.

1. Make it obvious. Don’t hide your fruits in your fridge, put them on display front and center.
2. Make it attractive. Start with the fruit you like the most, so you’ll actually want to eat one when you see it.
3. Make it easy. Don’t create needless friction by focusing on fruits that are hard to peel. Bananas and apples are super easy to eat, for example.
4. Make it satisfying. If you like the fruit you picked, you’ll love eating it and feel healthier as a result!

Let’s say, you want to quit coffee, so first thing first, you can’t put coffee in your fridge or if you want to eat fruits every day then you have to keep fruits in the fridge.

Also when you want to quit something, replace the habit with another habit, this way, you won’t think about Coffee or whatever else you want to quit.

For example, if you want to quit, Coffee then replace coffee with Milk, tea, fruits, or something else.

Just don’t quit coffee and do nothing.

It’s like if you love to drink coffee while working and if you quit coffee then you will miss coffee whenever you go to work. So it’s better if you replace coffee with something whether its tea or water or something else.

This way, you won’t miss the coffee because you’re drinking something while working.

Now, yes, the first five days won’t be the best when you quit a coffee but after that, things will get easy. The only thing you have to do is to take the first step.

Track Your Habits

Whether you want to remove a habit or add a new habit, you need to have a habit tracker, this way, you will have some idea of what you’re doing every day.

On the first day, write down on paper, how you felt when you didn’t drink coffee or what kind of thoughts you had during the day.

One more thing you can do is, get plain paper and a pen, make 30 boxes, and cross the box when you don’t drink coffee.

For your reference, I will add a sample image above.

Also, if you’re having a hard time adding new habits then do this “Perform New habits once in two days”

For example, if you want to add a reading habit then read a book today and you can skip tomorrow and then read one day after. Don’t skip reading two days in a row.

This won’t be as hard as reading every day. Do this for months and at the end, you will build reading habits as you’re doing this for months or years.

You can apply this when you’re quitting habits too.

Atomic Habits Review

Atomic Habits is a powerful book written by James Clear. The author has told us scientific ways to quit bad habits and add new habits. The book is all about self-improvement. Also, it’s written in a fun and engaging way, so you won’t feel bored while reading.

As I have said, you have to read this book at least once in your life if you want to understand how your mind works.

Buy Atomic Habits:

Favorite Quotes From Atomic Habits

“Habits are the compound interest of self-improvement”

“Every action you take is a vote for the type of person you wish to become.”

“If you want better results, then forget about setting goals. Focus on your system instead.”

Who Should Read It

• If you want to understand how your mind feels when you drink coffee or when you spend time with your loved one then this book will help you to understand all of that.
• If you want to cut down some bad habits then this book will guide you on the right path.
• You will be able to understand your mind better than ever after reading the Atomic Habits book.
• You will also learn, How small changes can lead to big changes.

I have just pointed out some points here but when you read Atomic Habits, you will learn more than what you have read here.

By the way, we also have a WhatsApp Channel, so if you love reading then it’s better to join the channel. And yes, it’s FREE…

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