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THE PHENOMENAL INTERNATIONAL BESTSELLER: 1 MILLION COPIES SOLD
Transform your life with tiny changes in behaviour, starting now.
People think that when you want to change your life, you need to think big. But world-renowned habits expert James Clear has discovered another way. He knows that real change comes from the compound effect of hundreds of small decisions: doing two push-ups a day, waking up five minutes early, or holding a single short phone call.
He calls them atomic habits.
In this ground-breaking book, Clears reveals exactly how these minuscule changes can grow into such life-altering outcomes. He uncovers a handful of simple life hacks (the forgotten art of Habit Stacking, the unexpected power of the Two Minute Rule, or the trick to entering the Goldilocks Zone), and delves into cutting-edge psychology and neuroscience to explain why they matter. Along the way, he tells inspiring stories of Olympic gold medalists, leading CEOs, and distinguished scientists who have used the science of tiny habits to stay productive, motivated, and happy.
These small changes will have a revolutionary effect on your career, your relationships, and your life.
A NEW YORK TIMES AND SUNDAY TIMES BESTSELLER
'A supremely practical and useful book.' Mark Manson, author of The Subtle Art of Not Giving A F*ck
'James Clear has spent years honing the art and studying the science of habits. This engaging, hands-on book is the guide you need to break bad routines and make good ones.' Adam Grant, author of Originals
'Atomic Habits is a step-by-step manual for changing routines.' Books of the Month, Financial Times
'A special book that will change how you approach your day and live your life.' Ryan Holiday, author of The Obstacle is the Way
Description du produit
It is so easy to overestimate the importance of one defining moment and underestimate the value of making small improvements on a daily basis. Too often, we convince ourselves that massive success requires massive action. Whether it is losing weight, building a business, writing a book, winning a championship, or achieving any other goal, we put pressure on ourselves to make some earth- shattering improvement that everyone will talk about.
Meanwhile, improving by 1 percent isn’t particularly notable—sometimes it isn’t even noticeable—but it can be far more meaningful, especially in the long run. The difference a tiny improvement can make over time is astounding. 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. 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.
Habits are the compound interest of self-improvement. The same way that money multiplies through compound interest, the effects of your habits multiply as you repeat them. They seem to make little difference on any given day and yet the impact they deliver over the months and years can be enormous. It is only when looking back two, five, or perhaps ten years later that the value of good habits and the cost of bad ones becomes strikingly apparent.
This can be a difficult concept to appreciate in daily life. We often dismiss small changes because they don’t seem to matter very much in the moment. If you save a little money now, you’re still not a millionaire. If you go to the gym three days in a row, you’re still out of shape. If you study Mandarin for an hour tonight, you still haven’t learned the language. We make a few changes, but the results never seem to come quickly and so we slide back into our previous routines.
Unfortunately, the slow pace of transformation also makes it easy to let a bad habit slide. If you eat an unhealthy meal today, the scale doesn’t move much. If you work late tonight and ignore your family, they will forgive you. If you procrastinate and put your project off until tomorrow, there will usually be time to finish it later. A single decision is easy to dismiss.
But when we repeat 1 percent errors, day after day, by replicating poor decisions, duplicating tiny mistakes, and rationalizing little excuses, our small choices compound into toxic results. It’s the accumulation of many missteps—1 percent decline here and there—that eventually leads to a problem.
The impact created by a change in your habits is similar to the effect of shifting the route of an airplane by just a few degrees. Imagine you are flying from Los Angeles to New York City. If a pilot leaving from LAX adjusts the heading just 3.5 degrees south, you will land in Washington, D.C., instead of New York. Such a small change is barely noticeable at takeoff—the nose of the airplane moves just a few feet—but when magnified across the entire United States, you end up hundreds of miles apart.
Similarly, a slight change in your daily habits can guide your life to a very different destination. Making a choice that is 1 percent better or 1 percent worse seems insignificant in the moment, but over the span of moments that make up a lifetime these choices determine the difference between who you are and who you could be. Success is the product of daily habits—not once‑in‑a‑lifetime transformations.
That said, it doesn’t matter how successful or unsuccessful you are right now. What matters is whether your habits are putting you on the path toward success. You should be far more concerned with your current trajectory than with your current results. If you’re a millionaire but you spend more than you earn each month, then you’re on a bad trajectory. If your spending habits don’t change, it’s not going to end well. Conversely, if you’re broke, but you save a little bit every month, then you’re on the path toward financial freedom—even if you’re moving slower than you’d like.
Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. Your clutter is a lagging measure of your cleaning habits. You get what you repeat.
If you want to predict where you’ll end up in life, all you have to do is follow the curve of tiny gains or tiny losses, and see how your daily choices will compound ten or twenty years down the line. Are you spending less than you earn each month? Are you making it into the gym each week? Are you reading books and learning something new each day? Tiny battles like these are the ones that will define your future self.
Time magnifies the margin between success and failure. It will multiply whatever you feed it. Good habits make time your ally. Bad habits make time your enemy.
Habits are a double-edged sword. Bad habits can cut you down just as easily as good habits can build you up, which is why understanding the details is crucial. You need to know how habits work and how to design them to your liking, so you can avoid the dangerous half of the blade.
Biographie de l'auteur
--Ce texte fait référence à l'édition audioCD.
Détails sur le produit
- ASIN : B01N5AX61W
- Éditeur : Cornerstone Digital; 1er édition (18 octobre 2018)
- Langue : Anglais
- Taille du fichier : 9986 KB
- Synthèse vocale : Activée
- Lecteur d’écran : Pris en charge
- Confort de lecture : Activé
- X-Ray : Activé
- Word Wise : Activé
- Nombre de pages de l'édition imprimée : 277 pages
- Classement des meilleures ventes d'Amazon : 709 en Boutique Kindle (Voir les 100 premiers en Boutique Kindle)
- Commentaires client :
À propos de l'auteur
Commenté en France le 23 décembre 2020
Avis avec images
Meilleures évaluations de France
Un problème s'est produit lors du filtrage des commentaires. Veuillez réessayer ultérieurement.
Je vais pouvoir atteindre cette habitude autrefois si difficile de lire 1h tous les jours. Je vais pouvoir arrêter de gaspiller des heures de mon temps sur Internet. Je suis vraiment satisfait de ce livre.
It was boring and absolutely useless. I guess that it’s a great motivational book to read if you : don’t clean, don’t exercice, smoke a pack of cigarettes a day... However if you’re a person with decent habits and motivation this will already state what you already know.
Quite confusing also because a few of these « tips » seem to contradict themselves throughout the book, but since I was dozing off half of the time, maybe I missread a few chapters.
Il y a aussi le "compound effect" de plusieurs habitudes qu'on "empile" si je peux dire, et qui changent notre vie.
Si vous doutez de ceci, une illustration personnelle - tous les jours j'ai étudié 10 phrases ou paragraphes trois fois par jour. J'ai répété cette étude encore trois fois pour finalement acquérir le job de mes rêves (très inaccessible pour beaucoup de gens!). Même chose pour l'apprentissage d'une langue ou pourquoi pas, un instrument de musique.
Vraiment à recommander - parce que je ne vous dévoile pas tous les secrets dans ce livre. (:o)
Anglais pas difficile du tout. (et pas mal de petits tableaux de synthèse des matières).
So many of the results we get in life depend on our habits.
This book explains the exact mechanisms you can use to create new, positive habits, and to let go of old, unhelpful habits.
The author uses simple habits as examples but once you understand the principles, you can apply them to any habit in any area of your life.
Meilleurs commentaires provenant d’autres pays
I will divide the review into 5 parts. The first part is a summary of the book with short excerpts highlighted while taking notes. Next, I hope to share pieces of advice that have motivated me while building new habits. Following that, I will share how I implemented the first 3 habits throughout these months. Then, some thoughts to whom I would recommend reading the book. Last, there are 4 complementary readings.
[Introduction] James starts by sharing personal strategies he implemented to recover from a serious accident in high school. That event forced him to improve the quality of his routine to get his life in order, coming to the conclusion that “we all deal with setbacks, but in the long run, the quality of our lives often depends on the quality of our habits. With the same habits, you will end up with the same results. But with better habits, anything is possible.”
[Section I : The Fundamentals]
[Chapter 1] Here we learn the power of compounding effect: changes that seem small and unimportant at any given day will compound into remarkable results if we are willing to stick with them for months and years. James explains that “breakthrough moments are often the result of many previous actions, which build up the potential required to unleash a major change.” Comparing to habits, he shows that bamboo can barely be seen during the first couple of years while the roots grow underground before exploding for almost 100 feet into the air in a few weeks. From that perspective, we come to understand the best outcomes are generally delayed.
[Chapter 2] Based on a 3-layer concentric circle behavior change model—divided into outcome change, process change, and identity change—James explains that we should pay attention to our inner identity by focusing on beliefs, assumptions, and values. “Many people begin the process of changing their habits by focusing on what they want to achieve. This leads us to outcome-based habits. The alternative is to build identity-based habits. With this approach, we start by focusing on who we wish to become.” The strongest changes, then, happen from inside out, starting from our identity, passing through the process, and ultimately changing the outcome.
[Chapter 3] In this chapter we are introduced to a 4-step framework, which is composed of cue, craving, response, and reward. James calls it 'The 4 Laws of Behavior Change'. He then explains that we can think of each law as a lever that influences our behavior—when the levers are in the right positions, they create good habits effortless whereas when they are in the wrong position, it is nearly impossible. Through examples, he explains that “the cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and, ultimately, becomes associated with the cue.” Together they create a habit loop that, when repeated many times, habits become automatic.
[Section II : Make It Obvious]
[Chapter 4] A primer on how cues play a crucial role in predicting habit formation without consciously thinking about the outcomes. Once our habits become so common, the cues associated with them become essentially invisible because they are deeply encoded. If we want to create better habits, a good idea is to be aware of the cues. James finishes up by sharing a strategy called 'Habits Scorecard'—a simple exercise to become more aware of our behavior on a daily basis. We first write down a chronological list of our daily habits and, once we have a full list, we score each habit as an effective, ineffective, or neutral habit. Besides noticing what is actually going on, we can notice if certain behaviors help us become the type of person we wish to be.
[Chapter 5] The cues that can trigger a habit come in a wide range of forms, and the 2 most common cues are time and location. When we make a specific plan for when and where we will perform a new habit, we are more likely to follow through. Stacking our habits by pairing a new habit with a current habit is a form to connect our behavior to our own advantage. An example when building a daily journaling habit would be: “after I pour my cup of coffee each morning, I will journal for 5 minutes.”
[Chapter 6] This chapter shows how our environment plays a crucial role in defining habit behaviors. “Given that we are more dependent on vision than any other sense, it should come as no surprise that visual cues are the greatest catalyst of our behavior.” To build good habits, then, we should either make desirable cues obvious in our environment or build new habits in a new environment to avoid fighting against old ones.
[Chapter 7] One of the most practical ways to break a bad habit is to reduce exposure to the cue that causes it. As James points out, “it is easier to avoid temptation than resist it.”
[Section III : Make It Attractive]
[Chapter 8] James explains how the modern food industry has created products that are more attractive and addictive to consumers, and by doing so he shows that the more attractive an opportunity is, the more likely it is to become habit-forming. Every behavior that is highly habit-forming tends to be associated with higher levels of dopamine. It is the anticipation of a reward that motivates us to take action. “Temptation bundling is one way to make your habits more attractive. The strategy is to pair an action you want to do with an action you need to do.”
[Chapter 9] “We tend to adopt habits that are praised and approved of by our culture because we have a strong desire to fit in and belong to the tribe.” That said, it is common to pick up habits and behaviors from our parents, peers, and colleagues. There is also a tremendous internal pressure to comply with the norms of the tribe. And, finally, we try to copy the behavior of successful people because we desire success ourselves. One of the best strategies to build better habits is to join a culture where the desired behavior is the normal behavior.
[Chapter 10] To avoid unnecessary and detrimental cravings, we should highlight the benefits of avoiding a bad habit by making it seem unattractive. “Habits are unattractive when we associate them with negative feelings.”
[Section IV : Make It Easy]
[Chapter 11] “All habits follow a similar trajectory from effortful practice to automatic behavior, a process known as automaticity. Automaticity is the ability to perform a behavior without thinking about each step, which occurs when the nonconscious mind takes over.” The key component is to pay close attention to the frequency we perform a habit, not much for how long we have been practicing it.
[Chapter 12] Since every action requires a certain amount of energy, we are motivated to do what is easy. By contrast, the more energy required, the less likely it is to occur. “You don't actually want the habit itself. What you really want is the outcome the habit delivers. The greater the obstacle, the more friction there is between you and your desired end state.” That is why we should reduce the friction associated with our habits by creating a prosperous environment to make future actions easier.
[Chapter 13] There are decisive moments that deliver an outsized impact every single day. As James puts, these decisive moments are a fork in the road, sending us in the direction of a productive path or an unproductive one. To avoid procrastination, the skill of 'Showing Up' says that we should start a new habit by taking baby steps, making it as easy as possible to take action. “A new habit should not feel like a challenge. The actions that follow can be challenging, but the first 2 minutes should be easy. What you want is a gateway habit that naturally leads you down a more productive path.” He calls it the 'Two-Minute Rule', meaning that new habits should take less than 2 minutes to do in the beginning. Once the habit is established we can improve and master the finer details.
[Chapter 14] In order to keep bad habits away is to make them difficult in the first place. There are 2 interesting strategies to improve our future behavior.  Make good choices in advance before we can fall victim to temptation in the future. James gives a personal example by sharing that whenever he is looking to cut calories he will ask the waiter to split his meal and box half of it to go before the meal is served. If, however, he waits for the meal to be served and tries to eat just half, that would never happen.  Make onetime actions that can automate our future habits and deliver increasing returns over time such as buying a good water filter, unsubscribing from unwanted emails, moving to a friendlier neighborhood, buying a standing desk, or setting up automatic bill pay.
[Section V : Make It Satisfying]
[Chapter 15] We should make sure to feel immediately satisfied after performing a new habit to increase the odds that the behavior will be repeated next time. “The human brain has evolved to prioritize immediate rewards over delayed rewards.” For that, we can add a little bit of immediate pleasure to the habits that pay off in the long-run.
[Chapter 16] Here we learn how to measure our progress by tracking our habits. The immediate satisfaction it delivers—as mentioned earlier in Chapter 15—is one of the many benefits that standout. Besides that, James says, “when we get a signal that we are moving forward, we become more motivated to continue down that path.” The most basic format to track our habits is to get a calendar and mark an X each time we stick with our routine. One of the most important passages of the entire book is as follows: “If you miss one day, try to get back into it as quickly as possible. The first mistake is never the one that ruins you. It is the spiral of repeated mistakes that follows. Missing once is an accident. Missing twice is the start of a new habit. This is a distinguishing feature between winners and losers. Anyone can have a bad performance, a bad workout, or a bad day at work. But when successful people fail, they rebound quickly.”
[Chapter 17] In order to prevent bad habits and/or eliminate unhealthy behaviors, James says that we could either add an instant cost to the action or make it painful. A habit contract is also another strategy to hold our accountability: “It is a verbal or written agreement in which you state your commitment to a particular habit and the punishment that will occur if you don't follow through. Then you find one to two people to act as your accountability partners and sign off on the contract with you.”
[Section VI : Advanced Techniques]
[Chapter 18] We learn how to distinguish habits when genes may or may not influence our performance especially for competitive activities. “One of the best ways to ensure your habits remain satisfying over the long-run is to pick behaviors that align with your personality and skills.” James proposes us to set some time apart to explore new activities in the beginning, before shifting our focus to exploit them thoroughly.
[Chapter 19] When we find the sweet spot of our ability we tend to learn best and fastest. The ‘Goldilocks Rule’ states that "humans experience peak motivation when working on tasks that are right on the edge of their current abilities. Not too hard. Not too easy. Just right.”
[Chapter 20] One downside of certain habits, James explains, is that we may stop paying attention to the little details and errors. To counterbalance that we should review and reflect on the process over time to remain conscious of our own performance. Using a simple chart to convey his message, we learn that “the process of mastery requires that you progressively layer improvements on top of one another, each habit building upon the last until a new level of performance has been reached and a higher range of skills has been internalized.”
Reading the book twice helped me take better notes and capture details. In the meantime, I thought about 3 simple strategies that could improve our adherence to new habits. Let me share these strategies here with you, and in the following section, I will describe how I managed to cultivate the first 3 new habits upon reading the book—following the system proposed by James together with these 3 strategies.
 The first strategy is about determining a 'commitment time frame' to avoid excuses during this initial trial period. A 1-month time frame is a fair commitment, choosing to start on the first day of the month to practice it every single day for a full month. Just at the end of the period, I will take the time to reflect and evaluate the pros and cons.
 The next one is to choose only 1 new habit each month. In doing so we become familiar with the practice intentionally while we develop a sense of purpose.
 Last, during the first month of any new habit, I noticed that if I spend time exploring the details and the benefits, my motivation stays high. It doesn't only help us create better practices, but it is also inspiring to learn from others who have succeeded previously by adding the same habit into their lives. Podcasts, articles, videos, books, online courses, tutorials, and blog posts are all good sources.
IMPLEMENTATION OF NEW HABITS
[Nov 1, 2018] I had been wanting to journal on a daily basis for many years but that had never happened. Although I have carried a notebook with me for quite a while, it has never worked as a real journal—a daily routine, when we sit down and write personal thoughts, intentions, and reflections at around the same time. Instead, it has been mostly used to take notes during meetings, to write down ideas and thoughts, to express travel memories, and to doodle. Today, after 3+ months, I haven't looked back once, and still can't believe it took me that long to start this daily habit. During the first month, I read blog posts, watched videos, and even read a short and inexpensive book to foster my creativity.
[Dec 1, 2018] I have been impressed by the physical capabilities we can develop through body movement. Although yoga has been a special part of my life since I was 18, I hadn't given proper attention to handstands. But now, after 2+ months practicing it every day, it is rewarding to see improvements on a weekly basis. Again, I definitely recommend watching videos and reading tutorials to find your favorite method. This is the perfect habit to stack at the end or in the middle of any physical movement practice you may enjoy.
[Jan 1, 2019] By now we know the benefits of cold showers—ranging from healthier skin appearance all the way to a more resilient perspective of the world. I had previously taken cold showers for 3 months in 2017, but it was a “goal” mindset instead of a “habit” mindset. After that trial I set aside and, although I have kept taking cold showers once or twice a week since then, I wished cold showers was the default mode. Now, after 1+ month, I can't see myself taking warm showers. After all, it is about intention. Again, we can learn uncountable benefits of cold showers by reading success stories. One of my inspirations was Wim Hof. It isn't comfortable in the beginning of any chosen day, but after 3-4 minutes, both my breath and thoughts calm down.
Putting them together, these 3 habits don't take more than 30 minutes of my day. While I spend about 10 minutes journaling and 10 more minutes practicing handstands, I save 5 minutes taking cold showers because I won't stay any longer than necessary.
 First, if you have watched videos, listened to podcasts, read articles and books on habit formation and, after all that, you feel satisfied, then, please, save your money and time.
 However, if you are like me, that even after reading a few books on building habits and having successfully added good habits to your life, feel that there is still room for improvement, this book can be a terrific addition.
 Last, if you haven't spent much time and energy discovering a good system to build lasting habits while breaking bad ones, please, read this book.
 Game Changers, by Dave Asprey, exposed me to a wealth array of ideas/habits/tools that have helped me decide which new habit to build next. The book is divided into 46 laws.
 Essentialism, by Greg McKeown, helped me focus on less but more important tasks, giving clarity to what matters most. This is especially interesting to break bad habits.
 The Talent Code, by Daniel Coyle, brought more motivation when learning new skills based on the assumptions that we develop new talents through deep practices, finding our ignition identity, and having the right coach to guide us genuinely. I read it many years ago, then, a few years back, I read his following book called The Little Book of Talent—which is perhaps even more to the point.
 The Systems View of Life, by Fritjof Capra, enlightened my perspectives on how nature and living beings are systematically integrated. It is a profound and slightly academic book that can complement Atomic Habits especially to tie together the 4-step framework into the feedback loop system.
I sincerely hope you, too, have fun while building new habits.
Once the book was announced and available it was a no brainer for me to purchase my own copy to have all the concepts in one place and to go through the ideas in succession.
This book provides supplementary material like cheat sheet and templates which are very useful for planning your own habit profile and continuous improvement.
This book is action oriented. The concepts present an action plan for trying them in your own situation and to practice the ideas directly in day to day life. This makes the book an instruction manual for nurturing good habits and killing bad habits. I was able to immediately relate to many new habits to start and many not so good habits I can stop and avoid using the identification pattern provided in the book.
The principle presented in the book about understanding who to become, that is finding out what identity to achieve instead of just starting or stopping a habit is very helpful.
One important aspect of this book is the to the point summary provided after every chapter. Once you have read the book this summary helps recall all the concepts in short time and becomes a concise model to revise the concepts.
The book is engaging and is suitable for reading cover to cover as it provides many stories and references. As the concept of process than goals was already known to me through the Learning How to Learn MOOC at Coursera, I was glad to find the same concept mentioned in this book and was able to relate quickly with the principles.
The book also becomes a workbook and reference material once you have gone through it. The chapters are divided into sections which can be referred for particular situation in hand.
I will recommend this book for anyone who is eager to understand why habits are formed and how to nurture good habits and avoid bad ones.
There is a lot of repetition here as well. This whole book could have been written in 75 pages.
There's nothing wrong with buying this book if you think it will help but I recommend reading the first couple of chapters and then reading chapter summaries to determine if you already know the content. Then you can dive in on anything that is new to you. I spent about an hour going cover to cover. See if you can get it used or at the Library or something. It's not worth spending more than a few bucks on.
With all due respect to author's team exceptional ability to better market & monetize original authors' ideas, my two cents is that this is, at its best, a two-page worth of original content which is bulked into an unnecessarily verbose & repetitive three-hundred-something pages book that was mostly a waste of time.
The literature not only targets the average Joe out there, but also repeats itself constantly. Constantly. Constantly. Constantly. Constantly. Constantly. Constantly. Constantly. Constantly. Constantly. And I mean, cons-tant-ly! (I wish this review becomes as successful!)
So, to give you the tldr you'd need and save you the trouble:
The author reads the Duhig's "power of habit" and Eyal's "hooked" books and starts summerizing "his framework" upon those original ideas. As he mentions himself:
"Charles Duhigg and Nir Eyal deserve special recognition for their influence on this image. This representation of the habit loop is a combination of language that was popularized by Duhigg’s book, The Power of Habit, and a design that was popularized by Eyal’s book, Hooked."
Here's the original content and the framework he proposes:
For good habits:
- Make it obvious (cue)
- Make it attractive (craving)
- Make it easy (response)
- Make it satisfying (reward)
Do the opposite for the bad ones. And he calls it "The Four Laws of Behavior Change". And the rest is considerable loads of examples and repeatitions. Yup. Millions of sales. Magic.
Yup, it's totally fine to expand & build upon others' ideas. It's how human knowledge grows. But come on, it's just 4 sentences. Ok, add one paragraph explanation per each, one example per each and then one page conclusion and that'd be a nice blog post I'd enjoy.
P.S. Duhig has also introduced a framework himself:
His one article has absolutely changed my life, imagine what this book can offer to you.
I have been chasing to build many habits and experimenting with them a lot but I would always find a bit difficult to stay with my changed behavior and then while browsing on internet studying more on habits formation I stumbled on James's articles and boy this guy has the answer for habit formation.
If you are looking to form a new habit you have to read this Book.
I have never commented online on any of the books that I have read but this one deserves a lot of appreciation.
This one is for you James, in future if you ever read this comment I want to tell you that your work has hugely impacted my life. And I express my huge gratitude towards your work on Atomic Habits and the articles you post. Thank a lot for this :)