Amazon.se: Kundrecensioner: Atomic Habits: The life-changing million copy bestseller

James Clear in his truly remarkable book, “Atomic Habits” comes to me much later in life. After I had figured out most of life's secrets through my own observations. Trying to pass those experiences on to your kid is still not easy. If you’ve ever formed a habit, or worse, formed a bad habit, nothing changes overnight. But if we want change, we hope we can change it overnight. But if it doesn’t change we are quick to give up and return right back to the older bad habits we learned. Everyone should go to military school like that “Finkelstein sh*t-kid”. Quoting from Cheech & Chong Up In Smoke, if you didn’t get the reference. Here’s another concept about military school in the movie in which Robert Duvall played the Great Santini, written by Pat Conroy..

You may not have to go to military school if your dad forces you to learn how to make your bed, square your corners, clean your room. Perhaps you never figured it out. A military school, above all others, teaches discipline repetitively so it becomes a habit. Polishing your shoes. Cleaning your weapon. Humans, as well as most animals, do repetitive things. We form good habits. And we form bad habits. Habits are a form of discipline. A friend of mine used to say, there are two types of discipline. Your own, and somebody-else's. Somebody-else's usually hurts more. I’ve often wondered if his dad may have had similar DNA to the Great Santini (An authoritarian discipline-junkie and a real prick of a dad). Creating habits, good habits, should be the goal of good parenting. I’m not going to judge the creation of one person's habits above another, but things like sleep hygiene and personal hygiene are probably universal. One doesn’t need a whistle to create good habits, as Baron Von Trappe used in the Sound of Music, but sometimes it helps.

James Clear instructions on changing habits and creating new habits are so simple we should all be changing our bad habits today. When I first conceptualized what may be inside the book, I thought, this jackass knows what’s good for us and we have to start picking up these habits because successful habits have been studied in successful people and we want to be like them. Ala Steven Covey’s “7 Habits of Highly Successful People”. I didn’t give James Clear sufficient credit for what he set out to do. His book is not about “a particular habit”. His book is a method of habit forming and habit breaking. If you want to start a bad habit, his book is just as effective. But it is the recipe of human nature that any program that strives to bend, mold, form, squeeze, or otherwise alter human behavior must understand before undergoing any such task. Create that right habit, and you will have success. To me, any psychological therapy one undergoes, should also start with habits. Use Clear’s formula, to write down every habit, good or bad, and then figure out what habits you want to keep, which ones need to go away, and what good things you need to form. Then build the strategy to break each one and create the missing ones. That should be the recipe for almost any human work that needs to be done. Clear’s recipe will work. I’ve been using most of the techniques for years without realizing it. I am certain his formula will work. It unlocks the keys to controlling human behavior. Which, in the wrong hands, could be dangerous.

Molding people in an ethical way is important. Clear stays away from any moral questions since his book is pointed at the individual for self-help. . But if you teach habits as orthodox doctrine, just like a military school indoctrinates young minds into the disciplines of military habit (since you can’t have insubordination in the fox hole) , so too does any fundamentalist institution. Master the administration of habit and you can control those within its grasp. Ten years before 9/11, Usama Bin Laden knelt down with his minions at noon everyday to pray and lecture them on the wickedness of the United States thereby brainwashing his army of evil doers we know as Al Qaeda. Once we’ve formed a habit, we no longer ask why we are doing something. We “Just Do It”. That’s a good thing, from Nike’s perspective, if it means running for fitness and buying their running shoes. It’s a bad thing if the habits we learn harm ourselves, others, or the world around us.

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Mike Pritchard

Atomic Habits will change your life! 9 takeaways:

Recenserad i USA 🇺🇸 den 30 maj 2019

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Atomic Habits by James Clear is one of those rare books that I immediately read twice in a row. It is filled with dozens of science-backed and actionable nuggets of wisdom. Do you want to improve any habits in your life? I heartily recommend Atomic Habits to you! We are all driven by our habits - many of which are unconscious. Below are 9 quotes and takeaways from this life-changing book:

1. "Getting 1 percent better every day counts for a lot in the long-run." Atomic Habits explains why the little things you do every day matters. Your little habits matter. It may not seem like a big deal to skip a workout or to be kind, but it is a big deal. Imagine if you improved your habits by only 1% every day. You'd be dramatically a different person in a year. Then imagine if you let your habits decline by 1% every day. You'd be in a much worse spot in life overall a year from now. Your little habits - atomic habits - count for a lot in the long run. What little habits are you improving upon (or neglecting...) today?

2. "You do not rise to the level of your goals. You fall to the level of your systems." This is such an important point in the book. Oftentimes we focus on goals in our life, while neglecting to focus on the systems that help us achieve goals. As an example, I had a friend who had the goal to complete a triathlon. He achieved this goal! And then he quit working out for the next year and got out of shape... He was so focused on achieving a goal that he neglected his underlying systems of being healthy. Goal achievement can actually set us back if we don't get set up sustainable systems. Get the systems right and then we'll indeed also achieve our goals. Systems > Goals.

3. "Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity." I love this quote from the book. Every action - every habit - you take casts a vote for the type of person you want to become. Do you want to be a more organized person? When you develop habits and systems that organize your life, you are casting votes for thinking of yourself as an organized person. You think to yourself, "hey, I'm an organized person." And then you reinforce that belief with your habits and actions - a virtuous cycle! The flip side of this can be true too. What if you often show up late to meetings? You're casting votes that may make you think "well, I'm just a person that is always late." An un-virtuous cycle. Be careful to make sure that your habits and ultimately your beliefs cast votes for the type of person you want to become and, indeed, who you truly are.

4. "How long does it actually take to form a new habit? You just need to get your reps in." Atomic Habits answers the question of "how much time does it take to form a new habit" with a better answer of : X number of actions. Meaning, you may need to simply complete a new habit 100 times for it to stick, which could be done in 3 days or 3 weeks or 3 months, depending on the new habit. It is better to think of forming new habits in terms of consistently taking action, versus trying to stick to a habit for just X number of days. Get your reps in.

5. "Reduce friction. Decrease the number of steps between you and your good habits." The inverse of this is also true - increase friction between you and your bad habits! I think about this a lot when it comes to eating healthy. I need to reduce friction by having healthy food in the house and healthy snacks at work. And I need to increase friction by not having candy in the house or in my office! Out of sight, out of mind. In sight, and I eat it. :) (which of course reminds me of the Dad joke I often tell my girls: "I'm on a seafood diet. I see food and I eat it...)

6. "Use temptation bundling. Pair an action you want to do with an action you need to do." This is a powerful concept. I put this in practice by only "watching TV" when I'm on the treadmill. I am able to run at a 6 MPH pace and watch TV or videos on the iPad when I'm on a treadmill. So, I generally only watch sporting events or movies or 80s music videos on YouTube when I'm running on the treadmill. This approach actually allows me to run longer if I want to watch a full half of a game, for example. And 80s music videos will often give me the energy to run that extra mile. :) Think about a new habit you want to start and how you can bundle it with an action you're already taking. Stack them together - i.e. habit stacking.

7. "Use a habit tracker. Keep track of your habit streak and 'don't break the chain.'" Atomic Habits does a nice job of explaining the importance of tracking your habits for success. What gets measured gets managed. One of my favorite habit trackers is a FitBit/Apple Watch, which tracks steps, heart rate, sleep, weight and can even track food intake/calories, if you input this data. My behavior definitely changes thanks to these habit trackers. Atomic Habits gives you additional habit tracker resources.

8. "Never miss twice. When you forget to do a habit, make sure you get back on track immediately." We all will have days where we fall off the bandwagon and our habits go in reverse. Well, that's okay for one day. Don't let it happen twice. Get back on track as soon as possible. (And, yes, sometimes we miss a habit two days in row. Just don't let it become three days...)

9. Author James Clear gets to the point quickly in Atomic Habits and with actionable advice. James has been blogging about habits, health, happiness, creativity and productivity since 2012. Check out a sampling of his writing at his website. James is also fun to follow on Twitter. Atomic Habits has 20 relatively short chapters that open with compelling stories and end with helpful chapter summaries. If you listen to books on Audible, I highly recommend the audio book as James reads this book very passionately.

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Julio

Atomic Habits: A Comprehensive and Practical Guide to Building Positive Habits

Recenserad i USA 🇺🇸 den 11 januari 2023

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This book provides a comprehensive and practical approach to building and maintaining positive habits, written by James Clear.

The book is well-written and easy to understand, making it a great read for anyone looking to improve their habits and reach their goals. Clear presents the ideas in a simple and actionable way, providing readers with a step-by-step guide to creating lasting change.

One of the key takeaways from the book is the emphasis on small, incremental changes, known as “atomic habits.” Clear argues that small changes lead to big results over time, and provides readers with strategies for creating and sticking to these new habits. He also talks about the importance of measurement and experimentation, so that we can keep track of our progress and adjust our habits accordingly.

The book is also filled with stories and examples of real people who have successfully changed their habits, making it relatable and inspiring. Clear also address the common pitfalls and challenges that come with habit formation, providing guidance on how to overcome them.

Overall, I highly recommend “Atomic Habits” to anyone looking to improve themselves and their life. Whether you're looking to increase productivity, quit a bad habit, or achieve a specific goal, this book provides practical strategies and inspiration to help you get there.

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Tom Venuto, Author of Burn the Fat, Feed The Muscle

Huge toolkit of actionable, practical, organized strategies to build positive habits

Recenserad i USA 🇺🇸 den 16 oktober 2018

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I've read a lot of books on changing behavior and building habits and James Clear's Atomic Habits is my new favorite. This book is different from others in the way it covers an enormous amount of ground in the larger area of self-improvement while seamlessly tying all these ideas back into the central theme of habits.

One of the core concepts in Atomic Habits is to focus on the small improvement. The impact a 1% improvement per day can make may appear negligible at first, but Clear makes a compelling argument that in the case of habits, thinking small produces the biggest results over time. "Habits are the compound interest of self-improvement," explains Clear.

Over the months and years, the accumulated effect of small habitual daily behaviors is staggering. Early in the book we are also warned that this compounding works both ways, so we'd better make sure we're making it work in the positive direction, not for the negative.

This is a concept I was introduced to years ago under a different name - Kaizen - the Japanese term for continuous incremental improvement. What's different and new in this book is how the concept is applied specifically to building habits.

I found the information introduced in chapter two about behavior change at the identity level to be spot-on. You're also given a simple two-step process for changing your identity and this one idea alone is incredibly powerful.

In chapter three, we are introduced to the habit loop - cue, craving, response, reward - and we learn how to build good habits in 4 simple steps and break bad habits in 4 simple steps.

One of those steps to habit formation, which goes hand in hand with the 1% concept, is how to make it not only small, but easy. In the chapters that follow, this is exactly what you find out.

Other ideas of great value that stood out included, habit stacking (the best way to form a new habit), habit tracking, habit shaping and how to design your environment - physical and social - for habit building success. You learn the truth about self-control, how to stop procrastinating and how to use implementation intentions, temptation bundling and motivational rituals. The book is simply packed with actionable ideas, tactics and strategies.

Virtually every idea in the book is useful and resonated with me. While I may not agree that we should "forget about goals," I agree with one of Clear's core principles in the book - that we must develop systems for change. If we only focus on goals and don't develop systems and a focus on the process, we risk falling into a number of goal-related traps which ultimately lead to stagnation. With the right systems, we're rewarded with continuous improvement on a lifelong journey of success.

Another difference between Atomic Habits and other books in this genre is that while it's based on science it doesn't bog you down with unnecessary details of the research. Clear's book is intensely practical, giving you a huge toolkit of organized and named strategies you can apply immediately to create and strengthen positive habits and stop the negative ones.

The book is conversational, and includes many interesting stories, making it easy to read - and hard to put down (I read it cover to cover in one day).

It's possible this might become your most highlighted personal improvement book because every page is so chocked full of memorable and quotable gems of advice.

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Andreas Aristidou

Distilled and clear ideas made into a simple system of behavior change. Top notch!

Recenserad i USA 🇺🇸 den 26 april 2020

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I began reading this book with very high expectations and it did not disappoint. I, myself, am a big believer of the power of habits and have done a lot of research on the topic. Yet I learned a lot, especially the clarity with which the author presents his ideas. Big parts of the book were, in some sense, confirmation that I was doing things the right way, since I was oftentimes thinking "oh yeah, that's similar to what I'm doing". Still, parts of the book and strategies proposed were new to me and really helped add habit strategies to my toolbox. As mentioned though, the best thing about this book is the clarity with which the ideas are presented and the way they blend together.

This quote from the last chapter summarizes the "Four Laws of Behavior Change" (that the book is about) well: " (1) Sometimes a habit will be hard to remember and you'll need to make it obvious. (2) Other times you won't feel like starting and you'll need to make it attractive. (3) In many cases, you may find that a habit will be too difficult and you'll need to make it easy. (4) And sometimes, you won't feel like sticking with it and you'll need to make it satisfying."

Here's some of the notes I made while reading the book:
- Habits are like compound interest in self-improvement.
- Outcomes are a lagging measure of habits.
- The "Valley of Disappointment" is the period where you are putting in the hard work but still seeing no results. --> but remember, your work is not being wasted, it is being stored.
- You do not rise to the level of your goals, you fall to the level of your systems.
- Your habits shape your identity and your identity shapes your habit. It's a feedback loop. (reverse causation for the nerds here)
- Make clear plans - Use the "Implementation Intention": When X happens, then I will do Y OR if Z happens, then I will do W.
- Use "Habit Stacking": After behavior X, I will immediately perform behavior Y OR If Z happens, I will immediately perform behavior W. (i.e. As soon as I begin boiling water for tea, I will do 10 burpees). Also, be very clear. (i.e. I will do the burpees next to the fridge in the kitchen, or whatever, you get the idea. As long as it works, it's good!)
- People with high self-control are the ones who structure their environments in such a way to minimize exposure to tempting situations.
- Use "Temptation Bundling" + "Habit Stacking": After X, i will Y. Right after Y, I will immediately Z,
where X - habit I already do, Y - habit I need to do, Z - habit I want to do. (The anticipation of a reward is what gives us the most motivation - and not the reward itself.)
- Do something you enjoy before a difficult habit.
- Planning can sometimes be a form of procrastination because it can make you feel like you are making progress (while you are not).
- Make your habits as easy as possible to start (i.e. do one set of abs, read one page of my book) - This is called a "Gateway Habit". and it helps to reinforce your identity of who you are which will itself help motivate you to keep going.
- Prime your environment for future use - "resetting your environment" (i.e. Take out your coffee and mug the night before, make your bed perfectly, to remove the sense of sleep / bedroom if you'll be working from your bedroom)
- Use pre-commitment devices to make it harder/ impossible to deviate from good habits.
- Even one minute of a bad habit (i.e. checking instagram) can manifest into a lot (i.e. getting lost in time browsing instagram).
- Put some immediate reward into good habits / immediate punishment to bad habits.
- Create a habit tracker / calendar to provide a sense of accomplishment and motivation.
- Rule: Never miss a habit twice! (life gets in the way, but don't let it derail you off your path)
- Finding what you are naturally gifted in will make good habits easier. To do that ask the following questions. (1) What feels like fun to me but work to others? (2) What makes me lose track of time? (3) Where do I get greater returns than the average person? (4) What comes naturally to me?
- You can also win by being different, by rewriting the rules (i.e. by combining your unique set of skills)
- Periodic reflection and review can enable the long-term improvement of all habits - identity building.

Finally, some quotes I liked:
- "Really successful people feel the same lack of motivation as everyone else. The difference is that they find a way to show up despite the feelings of boredom."
- "The greatest threat to success is not failure, but boredom."
- "You have to fall in love with boredom."
- "Improvement is not just about learning habits, it's also about fine-tuning them."
- "Success is not a goal to reach or a finish line to cross. It is a system to improve, an endless process to refine."

And my favorite:
- "It is remarkable what you can build if you just don't stop."

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sumeet

Adored it

Recenserad i Indien 🇮🇳 den 23 januari 2023

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A must read book for people who embrace changes and are ready to change their habit.
This book has always been in my list to read.
A very easy going book with such good examples,James clear was so clear in his thoughts that even a kid can understand that all it requires is slight adjustment in your thoughts to change/start a habit.
Just wanted to express my gratitude to the author for this master piece ❤️

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