Джеймс Клир - Atomic Habits - Tiny Changes, Remarkable Results

Plateau of Latent Potential, 21–23

pleasure

anticipating vs. experiencing, 106–108

image of, 260

repeating a behavior when it’s a satisfying sensory experience, 184–86, 264

Safeguard soap example, 184–85

Plomin, Robert, 220

Pointing-and-Calling subway safety system, 62–63

positive compounding, 19

The Power of Habit (Duhigg), 9, 47n

predictions, making

after perceiving cues, 128–29

the human brain as a prediction machine, 60–61

Premack, David, 110

Premack’s Principle, 110

pride

manicure example, 33

in a particular aspect of one’s identity, 33–34

priming your environment to make the next action easy, 156–58

problem phase of a habit loop, 51–53

process and behavior change, 30–31

professionals vs. amateurs, 236

progress, 262

proximity’s effect on behavior, 116–18

quitting smoking, 32, 125–26

reading resources

Atomic Habits newsletter, 257

business applications of habit strategies, 265

parenting applications of habit strategies, 267

recovering when habits break down, 200–202

reflection and review

author’s Annual Review and Integrity Report, 245–46

benefits of, 246–47

Career Best Effort program (CBE) example, 242–44

Chris Rock example, 245

Eliud Kipchoge example, 244–45

flexibility and adaptation, 247–49

importance of, 244–45

Katie Ledecky example, 245

reframing habits to highlight their benefits, 131–32

reinforcement, 191–93

repetition

as active practice of a new habit, 144

automaticity, 144–46

to master a habit, 143

photography class example of active practice, 141–42, 144

responding to things based on emotions, 261–62

rewards

after sacrifice, 262

immediate vs. delayed, 187–90

purpose of, 49

reinforcement, 191–93

training yourself to delay gratification, 190–93

variable rewards, 235

“wanting” vs. “liking,” 106–108, 263

Riis, Jacob, 21

Riley, Michael, 60

Riley, Pat, 242–44

Ritty, James, 171–72

Robins, Lee, 91–92

sacrifice, 262

satisfaction

as the completion of the habit loop, 186

and expectations, 262–63

pleasurable sensory experiences, 184–86

2nd Law of Behavior Change (Make It Attractive)

ABC Thursday night TV lineup example, 109

desire for approval, respect, and praise, 121–22

habit tracking, 198

highly engineered versions of reality, 104

making the cues of bad habits unattractive, 126

supernormal stimuli, 102

temptation bundling, 108–11

Seinfeld, Jerry, 196–97

self-control

controlling the environment to achieve, 92–93

cue-induced wanting, 93–94

difficulty of, 262

riding and smoking example of controlling your environment, 93

as a short-term strategy, 95

the senses

Safeguard soap example, 184–85

toothpaste example of a satisfying behavior change, 186

vision, 84, 85–87

Wrigley chewing gum example, 185

showing up, mastering the art of, 163–64, 201–202, 236

Skinner, B. F., 9–10, 235n

smoking, quitting, 32, 125–26

social media, 174–75

social norms

Asch’s social conformity line experiments, 118–20

downside of going along with the group, 120–21

herd mentality, 115

imitation of others’ habits

the close, 116–18

the many, 118–21

the powerful, 121–22

solution phase of a habit loop, 51–53

Sorites Paradox, 251–52

starting a habit, 71–72

Steele, Robert, 91

Stern, Hawkins, 83

success

accepting where your strengths are, 218–19

importance of feeling successful, 190

suffering, 262

suggestion impulse buying, 83

supernormal stimuli, 102

Suroweicki, James, 154

System 1 vs. System 2 thinking, 232n, 261

systems

changes to solve problems, 25

as a cycle of continuous improvement, 26–27

vs. goals, 23–24

technology

for automating a habit, 173–75

social media, 174–75

temptation bundling, 108–11

3rd Law of Behavior Change (Make It Easy)

agricultural expansion example of using the least effort, 149–51

energy requirements and likelihood of action, 151–52

friction associated with a behavior, 152–58

garden hose example of reducing friction, 153

“gateway habit,” 163

Japanese factory example of addition by subtraction, 154–55

making the cues of bad habits difficult, 169–70

onetime actions that lead to better habits, 172–74

Principle of Least Action, 151n

repetition as the key to habit formation, 146–47

Two-Minute Rule, 162–67

Twyla Tharp example of a daily ritual, 159–60

Thorndike, Anne, 81–82

Thorndike, Edward, 43–44

time inconsistency, 188–89

Tinbergen, Niko, 101–102

toothpaste example of a satisfying behavior change, 186

tracking a habit

automated, 199

combining habit stacking with habit tracking, 200

manual, 199–200

usefulness of, 202–204

trajectory of your current path, 18

two-step process of changing your identity, 39–40

Uelsmann, Jerry, 141–42

Ulysses pact (Ulysses contract), 170n

underlying motives and cravings, 127–28, 130

Valley of Disappointment, 20, 22

variable rewards, 235

Vietnam War heroin addiction problem, 91–92

vision

impact on human behavior, 84

obvious visual cues, 85–87

visual measurements, 195–96

weight loss

nonscale victories, 203–204

using a habit contract to ensure, 208–209

Yerkes-Dodson law, 232

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About the Author

James Clear's work has appeared in the New York Times , Time , and Entrepreneur , and on CBS This Morning , and is taught in colleges around the world. His website, jamesclear.com, receives millions of visitors each month, and hundreds of thousands subscribe to his email newsletter. He is the creator of The Habits Academy, the premier training platform for organizations and individuals that are interested in building better habits in life and work.

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* Interested readers can learn more at habitsacademy.com.

* As this book was going to print, new information about the British Cycling team has come out. You can see my thoughts at atomichabits.com/cycling.

* I geeked out and actually calculated this. Washington, D.C., is about 225 miles from New York City. Assuming you are flying on a 747 or an Airbus A380, changing the heading by 3.5 degrees as you leave Los Angeles likely causes the nose of the airplane to shift between 7.2 to 7.6 feet, or about 86 to 92 inches. A very small shift in direction can lead to a very meaningful change in destination.

* The terms unconscious , nonconscious , and subconscious can all be used to describe the absence of awareness or thought. Even in academic circles, these words are often used interchangeably without much nitpicking (for once). Nonconscious is the term I’m going to use because it is broad enough to encompass both the processes of the mind we could never consciously access and the moments when we are simply not paying attention to what surrounds us. Nonconscious is a description of anything you are not consciously thinking about.