Tips from Atomic habits (Book review-ish)

My key takeaways from 'Atomic Habits' by James Clear

Greetings,

Today’s piece reflects on some of the key lessons from James Clear’s Atomic Habits. I think it’s an amazing book, instrumental for sustained personal growth so would most definitely recommend it. 

Life update:

Run challenge: It’s finally done! After 30 days of running every day, we’ve reached the end and I’ve clocked in near 175,000km. To top it off, I ran my quickest 5k yesterday at a time of 19:59min (guess I’m part of the sub 20min club now.) Regarding my fitness, my aim is to do some physical activity every day. Today I ran again, its become part of my routine, however later this week we’re back in the pool to start training for summer competitions (including another triathlon!)

Book club: Next week (30th May) we begin our new book “A taste of Power.” If this sounds interesting, email me: nanay@hotmail.co.uk to join. 

From Friday, I’m back on my socials so we can start engaging again. Some interesting pieces have come out in the last few weeks that I didn't get the chance to hear you guys’ thoughts on. 

Quick Last one: Happy Birthday to my little brother Godwin, who turns 16 today. He had his English GCSE paper today, so this shoutout is maybe the only celebration he’ll get.

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Top Tips from Atomic Habits

1. An action every day is a vote for the type of person you want to become 

2. Implementation intention strategy 

   The most effective way of beginning a new habit is to develop an “implementation intention strategy.” You have to be intentional about the habits you want to foster, giving yourself clear and obvious cues to do it. At a simple level its: I will [behaviour] at [TIME] in [location]

3. Habit stacking

   Habit stacking is an effective way of leveraging your existing routines, to develop new ones. Consider something you already do at a specific time and place, and then use that as an anchor for new behaviour. 

   Example: I want to get into a facial care routine, so every night, after I brush my teeth [current habit] I will wash my face with X (no free promo) product [new habit]

4. Effective habits need conducive environments 

5. It’s easier to avoid temptation than to resist it 

   People with high self-control tend to spend less time in tempting situations. We Want to make bad habits difficult to access. Ultimately, we want to reduce the likelihood of these bad habits occurring as much as possible, which sometimes may require radical action. 

6. Want to make the things you need to do, easier and more attractive

   Habits are a dopamine feedback loop, when dopamine rises our motivation to act rises. It's Interesting that it's the anticipation of a reward, not the fulfilment of it, that gets us to act. Clear mentions this technique called Temptation bundling: pairing an action you want to do with an action you need to do

7. Culture can determine behaviour attractivity 

   Join a culture where your desired behaviour is the normal behaviour, and where there already exists commonalities. Clear speaks to the importance of community, especially on our perception of behaviours. He also mentions how these days we would rather be wrong with a crowd, then right by ourselves. Why not flip this phenomena, for us to develop effective habits. 

8. Showing up principle 

   Often, the hardest bit of starting something new like the gym is bringing yourself to get there. It can be useful to just practice showing up. During the run challenge, as mentioned, my goal each morning was to put on my running shoes and go outside. Once I get outside, I knew I was going to put the work in. He also said something so key here:

   ‘Professionals stick to the schedule, amateurs let life get in the way’

9. Accountability partners and constitutions

   Knowing people are watching could be a powerful motivator and vocalising your goals to others, is a great way to reinforce the belief that you can do it. Along with getting people to hold you to account, you can help keep yourself accountable by developing your own personal constitution. 

10. Genes don’t eliminate your need for hard work, they clarify it

    Your genetic make-up, if correctly analysed could help streamline your energy. Your predispositions, cannot be changed, however in favourable conditions can provide good advantages 

11. Just righttt

    James Clear gives us this gem called the “Goldilock rule” which is so intuitive but effective. Research shows that human motivation is peaked when the task is at the end of your capacity level, supplying a sufficient level of difficulty 

This book was genuinely an amazing read and if you’re interested in personal growth, it’s a must-read. These are just some of my key takeaways, but the book is packed with techniques designed to aid you to become the person you want to be. 

NYA