From James Clear’s book “Atomic Habits”
To Start a New Habit, You Must Make It Very Very Easy.
- “If you want to master a habit, the key is to start with repetition, not perfection. You don’t need to map out every feature of a new habit. You just need to practice it.” (p. 143)
- “Use the 2 minute rule. The habit should only take 2 min in the beginning. Then later you can slowly add more time.”
- “A new habit should not feel like a challenge. The actions that follow can be challenging, but the first two minutes should be easy. What you want is a “gateway habit” that naturally leads you down a more productive path.”
- “We rarely think about change this way because everyone is consumed by the end goal. But one push-up is better than not exercising. One minute of guitar practice is better than none at all. One minute of reading is better than never picking up a book. It’s better to do less than you hoped than to do nothing at all.” (p. 165)
Examples:
- “Read before bed each night” becomes “Read one page.”
- “Do thirty minutes of yoga” becomes “Take out my yoga mat.”
- “Study for class” becomes “Open my notes.”
- “Fold the laundry” becomes “Fold one pair of socks.”
“People often think it’s weird to get hyped about reading one page or meditating for one minute or making one sales call. But the point is not to do one thing. The point is to master the habit of showing up. The truth is, a habit must be established before it can be improved.” (p. 163)
You Must Take the Path of Least Resistance.
“Also to form a new habit, you also need to trick yourself to take the path of least resistance to get to the habit. Often our bad habits come from taking the path of least resistance. We like to watch TV (just click the button), go on Social Media (turn on your phone), or order take out (order online).”
Examples:
- “Want to improve your diet? Chop up a ton of fruits and vegetables on weekends and pack them in containers, so you have easy access to healthy, ready-to-eat options during the week.” (p. 157)
- “If you want to cook a healthy breakfast, place the skillet on the stove, set the cooking spray on the counter, and lay out any plates and utensils you’ll need the night before. When you wake up, making breakfast will be easy.”
- “Want to draw more? Put your pencils, pens, notebooks, and drawing tools on top of your desk, within easy reach.”
- “Want to exercise? Set out your workout clothes, shoes, gym bag, and water bottle ahead of time. Make sure the gym is close to your home or work.”
How Long Does It Take to Form a Habit?
It is not the time that matters to form a habit, it’s the amount of repetition. That’s why it’s important to make the habits easy at first.
- “The amount of time you have been performing a habit is not as important as the number of times you have performed it.”
- “There is nothing magical about time passing with regard to habit formation. It doesn’t matter if it’s been twenty-one days or thirty days or three hundred days. What matters is the rate at which you perform the behavior.”
- “You could do something twice in thirty days, or two hundred times. It’s the frequency that makes the difference. Your current habits have been internalized over the course of hundreds, if not thousands, of repetitions.”
- “New habits require the same level of frequency. You need to string together enough successful attempts until the behavior is firmly embedded in your mind and you cross the Habit Line.” (p. 146)