Джеймс Клир - Atomic Habits - Tiny Changes, Remarkable Results

CHAPTER 12

this difference in shape played a significant role in the spread of agriculture :Jared Diamond, Guns, Germs, and Steel: The Fates of Human Societies (New York: Norton, 1997).

It is human nature to follow the Law of Least Effort :Deepak Chopra uses the phrase “law of least effort” to describe one of his Seven Spiritual Laws of Yoga. This concept is not related to the principle I am discussing here.

a garden hose that is bent in the middle :This analogy is a modified version of an idea Josh Waitzkin mentioned in his interview with Tim Ferriss. “The Tim Ferriss Show, Episode 2: Josh Waitzkin,” May 2, 2014, audio, https://soundcloud.com/tim-ferriss/the-tim-ferriss-show-episode-2-josh-waitzkin.

“it took American workers three times as long to assemble their sets” :James Surowiecki, “Better All the Time,” New Yorker , November 10, 2014, https://www.newyorker.com/magazine/2014/11/10/better-time.

addition by subtraction :Addition by subtraction is an example of a larger principle known as inversion, which I have written about previously at https://jamesclear.com/inversion. I’m indebted to Shane Parrish for priming my thoughts on this topic by writing about why “avoiding stupidity is easier than seeking brilliance.” Shane Parrish, “Avoiding Stupidity Is Easier Than Seeking Brilliance,” Farnam Street, June 2014, https://www.fs.blog/2014/06/avoiding-stupidity.

those percentage points represent millions in tax revenue :Owain Service et al., “East: Four Simple Ways to Apply Behavioural Insights,” Behavioural Insights Team, 2015, http://38r8om2xjhhl25mw24492dir.wpengine.netdna-cdn.com/wp-content/uploads/2015/07/BIT-Publication-EAST_FA_WEB.pdf.

Nuckols dialed in his cleaning habits :Oswald Nuckols is an alias, used by request.

“perfect time to clean the toilet” :Saul_Panzer_NY, “[Question] What One Habit Literally Changed Your Life?” Reddit, June 5, 2017, https://www.reddit.com/r/getdisciplined/comments/6fgqbv/question_what_one_habit_literally_changed_your/diieswq.

CHAPTER 13

“arsenal of routines” :Twyla Tharp and Mark Reiter, The Creative Habit: Learn It and Use It for Life: A Practical Guide (New York: Simon and Schuster, 2006).

40 to 50 percent of our actions on any given day are done out of habit :Wendy Wood, “Habits Across the Lifespan,” 2006, https://www.researchgate.net/publication/315552294_Habits_Across_the_Lifespan.

habits you follow without thinking :Benjamin Gardner, “A Review and Analysis of the Use of ‘Habit’ in Understanding, Predicting and Influencing Health-Related Behaviour,” Health Psychology Review 9, no. 3 (2014), doi:10.1080/17437199.2013.876238.

decisive moments :Shoutout to Henri Cartier-Bresson, one of the greatest street photographers of all time, who coined the term decisive moment , but for an entirely different purpose: capturing amazing images at just the right time.

the Two-Minute Rule :Hat tip to David Allen, whose version of the Two-Minute Rule states, “If it takes less than two minutes, then do it now.” For more, see David Allen, Getting Things Done (New York: Penguin, 2015).

power-down habit :Author Cal Newport uses a shutdown ritual in which he does a last email inbox check, prepares his to-do list for the next day, and says “shutdown complete” to end work for the day. For more, see Cal Newport, Deep Work (Boston: Little, Brown, 2016).

He always stopped journaling before it seemed like a hassle :Greg McKeown, Essentialism: The Disciplined Pursuit of Less (New York: Crown, 2014), 78.

habit shaping :Gail B. Peterson, “A Day of Great Illumination: B. F. Skinner’s Discovery of Shaping,” Journal of the Experimental Analysis of Behavior 82, no. 3 (2004), doi:10.1901/jeab.2004.82–317.

CHAPTER 14

he remained in his study and wrote furiously :Adèle Hugo and Charles E. Wilbour, Victor Hugo, by a Witness of His Life (New York: Carleton, 1864).

A commitment device is a choice you make in the present :Gharad Bryan, Dean Karlan, and Scott Nelson, “Commitment Devices,” Annual Review of Economics 2, no. 1 (2010), doi:10.1146/annurev.economics.102308.124324.

outlet timer cuts off the power to the router :“Nir Eyal: Addictive Tech, Killing Bad Habits & Apps for Life Hacking—#260,” interview by Dave Asprey, Bulletproof, November 13, 2015, https://blog.bulletproof.com/nir-eyal-life-hacking-260/.

This is also referred to as a “Ulysses pact” :Peter Ubel, “The Ulysses Strategy,” The New Yorker , December 11, 2014, https://www.newyorker.com/business/currency/ulysses-strategy-self-control.

Patterson’s business went from losing money to making $5,000 in profit :“John H. Patterson—Ringing Up Success with the Incorruptible Cashier,” Dayton Innovation Legacy, http://www.daytoninnovationlegacy.org/patterson.html, accessed June 8, 2016.

onetime actions that lead to better long-term habits :James Clear (@james_clear), “What are one-time actions that pay off again and again in the future?” Twitter, February 11, 2018, https://twitter.com/james_clear/status/962694722702790659

“Civilization advances by extending the number of operations” :Alfred North Whitehead, Introduction to Mathematics (Cambridge, UK: Cambridge University Press, 1911), 166.

The average person spends over two hours per day on social media :“GWI Social,” GlobalWebIndex, 2017, Q3, https://cdn2.hubspot.net/hubfs/304927/Downloads/GWI%20Social%20Summary%20Q3%202017.pdf.

CHAPTER 15

over nine million people called it home :“Population Size and Growth of Major Cities, 1998 Census,” Population Census Organization, http://www.pbs.gov.pk/sites/default/files//tables/POPULATION%20SIZE%20AND%20GROWTH%20OF%20MAJOR%20CITIES.pdf.

Over 60 percent of Karachi’s residents :Sabiah Askari, Studies on Karachi: Papers Presented at the Karachi Conference 2013 (Newcastle upon Tyne, UK: Cambridge Scholars, 2015).

It was this public health crisis that had brought Stephen Luby to Pakistan :Atul Gawande, The Checklist Manifesto: How to Get Things Right (Gurgaon, India: Penguin Random House, 2014).

“In Pakistan, Safeguard was a premium soap” :All quotes in this section are from an email conversation with Stephen Luby on May 28, 2018.

The rate of diarrhea fell by 52 percent :Stephen P. Luby et al., “Effect of Handwashing on Child Health: A Randomised Controlled Trial,” Lancet 366, no. 9481 (2005), doi:10.1016/s0140–6736(05)66912–7.

“Over 95 percent of households” :Anna Bowen, Mubina Agboatwalla, Tracy Ayers, Timothy Tobery, Maria Tariq, and Stephen P. Luby. “Sustained improvements in handwashing indicators more than 5 years after a cluster‐randomised, community‐based trial of handwashing promotion in Karachi, Pakistan,” Tropical Medicine & International Health 18, no. 3 (2013): 259–267. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4626884/