Quotes from the book: Atomic Habits
The quality of our life depends on the quality of our habits.
The same habits will give you the same results.
Too often we convince ourselves that massive success requires massive action.
Improving by 1% is often unnoticeable but meaningful in the long run.
Success is the product of healthy habits.
You get what you repeat.
People reflect your behavior back to you.
The most powerful outcomes are delayed.
Forget about goals, focus on systems. Goals are about direction, systems are about progress.
You do not rise to the level of your goals but fall to the level of your systems.
You might start a habit change because of motivation but the only way you’ll stick with it is if you adopt it as your identity.
Progress requires unlearning.
Habit formation begins with trial and error.
Habits don’t restrict freedom, they create it.
Every craving is tied to a desire.
Habit loop: que, craving, response, reward.
You need to be aware of your habits before you can change them.
Have a habit scorecard.
Habit stacking: after one habit you do something immediately afterwards.
Include a time and place with habit.
Motivation is overrated, environment matters more.
Every habit is context dependent.
A small change in what you see can lead to a big change in what you do.
Design your environment for success.
Be the designer of your world not just a consumer of it.
Every habit should have a home.
If you want habits that are stable and predictable, you need an environment that is stable and predictable.
Discipline people structure their life so that they don’t need to depend on self control. They spend less time in tempting situations.
The people with the best self-control are usually the ones who have to use it the least.
You can break a bad habit, but you’re unlikely to forget it.
Reduce the cues that begin the bad habit.
It’s the anticipation of a reward not the fulfillment of it that get us to act.
Habit linking: doing something you need to do with something you want to do.
The closer we are to someone the more likely we are to imitate their habits.
Walk slowly but never backwards.
To build a habit you need to practice it.
It’s not about the days but how many times you do it.
A habit must be established before it can be improved.
It’s better to do less than you hoped than none at all.
What gets rewarded gets repeated.
Never miss twice. Missing once is an accident, missing twice is the start of a new habit.
Too often we fall into the trap that it has to be all or nothing.
The problem is thinking that if you can’t do something perfectly, you shouldn’t do it at all.
Pain is an effective teacher.
Habits need to be enjoyable if they are going to stick.
The greatest threat to success is boredom.
Fall in love with boredom.
Professional stick to the schedule, amateurs let life get in the way.
Habits + Deliberate Practice = Mastery
Reflection and reviews helps you stay accountable for your performance over time.
Never stop making improvements.
Small habits don’t add up they compound.
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