Atomic Habits
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Book Reviews aim to provide succinct, thoughtful summaries of books I have read. Each review contains quotes from the book, thoughts from others, and also some thoughts of my own. Typically they will be structured in the following order: author, introduction, message and purpose, remarkable chapter, and conclusion. This review will cover Atomic Habits, a book written by James Clear that discusses the surprising power of tiny habits.
Author
James Clear
Introduction
In most cases, books that focus on personal growth and development, high performance habits, and general productivity are marketed toward start-up owners, freelancing entrepreneurs, and high-ranking C-level executives. And, to be fair, Atomic Habits would be a great addition to the library for the aforementioned demographic. But this book also deserves to be on the bookshelves of parents, teenagers, degree-seeking students, and really anyone that is after a better life. James Clear terrifically guides the reader through the process of creating better habits, ditching bad ones, and generally creating a more fuller and freer lifestyle.
Message and Purpose
In an attempt to summarize the book in one sentence, here is an excerpt from the book's introduction that does an adequate job detailing its central theme:
“Changes that seem small and unimportant at first will compound into remarkable results if you're willing to stick with them for years.”
One of the core concepts of Atomic Habits is what Clear refers to as the "Feedback Loop." He explains that every habit is based on a never-ending four-step pattern that consists of a cue, a craving, a response, and a reward.
Cue. The cue triggers your brain to initiate a behavior. It is a bit of information that predicts a reward. Example: when you notice the smell of cookies or when you walk into a dark room.
Craving. Cravings are the motivational force behind every habit. What you crave is not the habit itself but the change in state it delivers. Example: you do not crave smoking a cigarette, you crave the feeling of relief it provides. You are not motivated by brushing your teeth but rather by the feeling of a clean mouth.
Response. The response is the actual habit you perform, which can take the form of a thought or an action. Example: when you wipe your shoes on the doormat before coming inside or when you pray before going to bed.
Reward. Rewards are the end goal of every habit. Rewards close the Feedback Loop and complete the habit cycle. Example: getting in shape improves your health and wellness. Getting a promotion brings more money and respect.
The cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and, ultimately, becomes associated with the cue. In order to design good habits and eliminate bad ones, Clear takes it a step further and outlines the corresponding "Four Laws of Behavior Change."
Make it obvious. Don’t hide your fruits in your fridge, put them where you constantly see them like on the counter top.
Make it attractive. Start with the fruit you like the most, so you’ll actually want to eat one when you see it.
Make it easy. Don’t create needless friction by focusing on fruits that are hard to peel or prepare. Bananas and apples are quite simple, for instance.
Make it satisfying. If you like the fruit you picked, you’ll love eating it and feel healthier as a result. This will tell your brain to repeat the action again next time.
The Feedback Loop and the Four Laws of Behavior Change are the primary habit drivers that show you how small, incremental, everyday routines compound and add up to massive, positive change over time.
Remarkable Chapter
Based on what I highlighted the most, Chapter Two (How Your Habits Shape Your Identity) is the chapter that most resonated with me. Clear digs into how true behavior change starts with true identity change:
“You might start a habit because of motivation, but the only reason you'll stick with one is that it becomes part of your identity. After all, when your behavior and your identity are fully aligned, you are no longer pursuing behavior change. You are simply acting like the type of person you already believe yourself to be. In fact, the word identity was originally derived from the Latin words essentitas, which means being, and identidem, which means repeatedly. Your identity is literally your repeated beingness.”
Clear mentions that it is a two step process to acquiring your desired identity. First, you need to decide the type of person you want to be. Second, you need to prove it to yourself with small wins. One of my favorite quotes from this chapter, and perhaps the entire book, also happens to be one of the most popular and well known sentences for Atomic Habits readers:
“Every action you take is a vote for the type of person you wish to become.”
Conclusion
Atomic Habits is strikingly relevant to anyone, anywhere, in any field. I even share with readers of 40 Seconds of Fuel that, besides the Bible, it is the most transformative book I have ever read. Upon reading this book and implementing its principles into my life, I suddenly found myself enjoying more freedom and efficiency in everyday living. If you're searching for a practical book that weaves complex theories into a simple format, allowing you to take positive, actionable steps toward whatever goal you have for yourself, Atomic Habits is an absolute goldmine.