Джеймс Клир - Atomic Habits - Tiny Changes, Remarkable Results

one of the top bike manufacturers in Europe refused to sell bikes :Richard Moore, Mastermind: How Dave Brailsford Reinvented the Wheel (Glasgow: BackPage Press, 2013).

“The whole principle came from the idea” :Matt Slater, “Olympics Cycling: Marginal Gains Underpin Team GB Dominance,” BBC, August 8, 2012, https://www.bbc.com/sport/olympics/19174302.

Brailsford and his coaches began by making small adjustments :Tim Harford, “Marginal Gains Matter but Gamechangers Transform,” Tim Harford, April 2017, http://timharford.com/2017/04/marginal-gains-matter-but-gamechangers-transform.

they even painted the inside of the team truck white :Eben Harrell, “How 1% Performance Improvements Led to Olympic Gold,” Harvard Business Review , October 30, 2015, https://hbr.org/2015/10/how-1-performance-improvements-led-to-olympic-gold; Kevin Clark, “How a Cycling Team Turned the Falcons Into NFC Champions,” The Ringer, September 12, 2017, https://www.theringer.com/nfl/2017/9/12/16293216/atlanta-falcons-thomas-dimitroff-cycling-team-sky.

Just five years after Brailsford took over :Technically, the British riders won 57 percent of the road and track cycling medals at the 2008 Olympics. Fourteen gold medals were available in road and track cycling events. The Brits won eight of them.

the Brits raised the bar :“World and Olympic Records Set at the 2012 Summer Olympics,” Wikipedia, December 8, 2017, https://en.wikipedia.org/wiki/World_and_Olympic_records_set_at_the_2012_Summer_Olympics#Cycling.

Bradley Wiggins became the first British cyclist :Andrew Longmore, “Bradley Wiggins,” Encyclopaedia Britannica , https://www.britannica.com/biography/Bradley-Wiggins, last modified April 21, 2018.

Chris Froome won :Karen Sparks, “Chris Froome,” Encyclopaedia Britannica , https://www.britannica.com/biography/Chris-Froome, last modified October 23, 2017.

During the ten-year span from 2007 to 2017 :“Medals won by the Great Britain Cycling Team at world championships, Olympic Games and Paralympic Games since 2000,” British Cycling, https://www.britishcycling.org.uk/gbcyclingteam/article/Gbrst_gb-cyclingteam-GB-Cycling-Team-Medal-History—0?c=EN#K0dWAPjq84CV8Wzw.99, accessed June 8, 2018.

you’ll end up thirty-seven times better :Jason Shen, an entrepreneur and writer, received an early look at this book. After reading this chapter, he remarked: “If the gains were linear, you’d predict to be 3.65x better off. But because it is exponential, the improvement is actually 10x greater.” April 3, 2018.

Habits are the compound interest :Many people have noted how habits multiply over time. Here are some of my favorite articles and books on the subject: Leo Babauta, “The Power of Habit Investments,” Zen Habits, January 28, 2013, https://zenhabits.net/bank; Morgan Housel, “The Freakishly Strong Base,” Collaborative Fund, October 31, 2017, http://www.collaborativefund.com/blog/the-freakishly-strong-base; Darren Hardy, The Compound Effect (New York: Vanguard Press, 2012).

Accomplishing one extra task :As Sam Altman says, “A small productivity gain, compounded over 50 years, is worth a lot.” “Productivity,” Sam Altman. April 10, 2018, http://blog.samaltman.com/productivity.

Habits are a double-edged sword :I’d like to credit Jason Hreha with originally describing habits to me in this way. Jason Hreha (@jhreha), “They’re a double edged sword,” Twitter, February 21, 2018, https://twitter.com/jhreha/status/966430907371433984.

The more tasks you can handle without thinking :Michael (@mmay3r), “The foundation of productivity is habits. The more you do automatically, the more you’re subsequently freed to do. This effect compounds,” Twitter, April 10, 2018, https://twitter.com/mmay3r/status/983837519274889216.

each book you read not only teaches :This idea—that learning new ideas increases the value of your old ideas—is something I first heard about from Patrick O’Shaughnessy, who writes, “This is why knowledge compounds. Old stuff that was a 4/10 in value can become a 10/10, unlocked by another book in the future.” http://investorfieldguide.com/reading-tweet-storm.

Cancer spends 80 percent of its life undetectable :“How to Live a Longer, Higher Quality Life, with Peter Attia, M.D.,” Investor’s Field Guide, March 7, 2017, http://investorfieldguide.com/attia.

The San Antonio Spurs :Matt Moore, “NBA Finals: A Rock, Hammer and Cracking of Spurs’ Majesty in Game 7,” CBS Sports, June 21, 2013, https://www.cbssports.com/nba/news/nba-finals-a-rock-hammer-and-cracking-of-spurs-majesty-in-game-7.

Inspiration for this drawing came from a tweet titled “Deception of linear vs exponential” by @MlichaelW. May 19, 2018. https://twitter.com/MlichaelW/status/997878086132817920.

The seed of every habit :This paragraph was inspired by a quote from Mr. Mircea, an account on Twitter, who wrote, “each habit began its life as a single decision.” https://twitter.com/mistermircea.

the goal cannot be what differentiates the winners from the losers :Hat tip to CrossFit coach Ben Bergeron for inspiring this quote during a conversation I had with him on February 28, 2017.

You fall to the level of your systems :This line was inspired by the following quote from Archilochus: “We don’t rise to the level of our expectations, we fall to the level of our training.”

CHAPTER 2

You can imagine them like the layers of an onion :Hat tip to Simon Sinek. His “Golden Circle” framework is similar in design, but discusses different topics. For more, see Simon Sinek, Start with Why: How Great Leaders Inspire Everyone to Take Action (London: Portfolio/Penguin, 2013), 37.

I resolved to stop chewing my nails :The quotes used in this section are presented as a conversation for reading clarity, but were originally written by Clark. See: Brian Clark, “The Powerful Psychological Boost that Helps You Make and Break Habits,” Further, November 14, 2017, https://further.net/pride-habits.

Research has shown that once a person :Christopher J. Bryan et al., “Motivating Voter Turnout by Invoking the Self,” Proceedings of the National Academy of Sciences 108, no. 31 (2011): 12653–12656.

There is internal pressure :Leon Festinger, A Theory of Cognitive Dissonance (Stanford, CA: Stanford University Press, 1957).

Your identity is literally your “repeated beingness” :Technically, identidem is a word belonging to the Late Latin language. Also, thanks to Tamar Shippony, a reader of jamesclear.com, who originally told me about the etymology of the word identity , which she looked up in the American Heritage Dictionary.

We change bit by bit :This is another reason atomic habits are such an effective form of change. If you change your identity too quickly and become someone radically different overnight, then you feel as if you lose your sense of self. But if you update and expand your identity gradually, you will find yourself reborn into someone totally new and yet still familiar. Slowly—habit by habit, vote by vote—you become accustomed to your new identity. Atomic habits and gradual improvement are the keys to identity change without identity loss.