Atomic habits Summary for myself

2 min readMar 27, 2022

Compounding of Habits — Get 1% better every day
If you want better results forget about setting goals, Focus on your system instead
‘You do not rise to the level of your goals, you fall to the level of your system’

3 Levels of Change -

Forget what you want to achieve, instead focus on who you wish to become

Your Identity emerges out of your habits. Every action is a vote for the type of person you wish to become
Habits can change your beliefs about yourself
Habits is a behavior that has been repeated enough times to become automatic
4 Steps — any habit — Feedback loop
Cue — Craving — Response — Reward

4 Laws of behavior change

“Until you make the unconscious conscious, it will direct your life & you will call it Fate” — Carl Jung

The process of behavioral change starts with awareness, you need to be aware of your habits before you can change them

‘Obtaining a new possession often creates a spiral of consumption that leads to additional purchases’

Tie your desired behavior into something you already do each day. Then create larger stacks by chaining small habits together — Creates natural momentum (a positive version of Diderot effect)

Habit 1 Cue-craving-response-reward → Habit 2 Cue-craving-response-reward

Make cues of good habits obvious in your environment. Gradually, your habits become associated not with a single trigger but with the entire context surrounding the behavior, the context becomes the cue
It’s easier to build new habits in a new environment because you’re not fighting against old cues.

Second law of behavior change- Make it attractive
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.

The Inversion of the law of behavior change

Make it invisible — reduce exposure, remove the cues of your bad habits from your environment.
Make it unattractive
Make it difficult
Make it unsatisfying

Written by Ultra Instinct Bandiya