Fantastic book regarding a lot of fundamental ideas about how to build and maintain habits

1% errors and 1% improvements compound and do a lot of impact over time. Habits should aim for consistent 1% minor improvements constantly
Beware of lagging indicators and disappointment as a result
Results in terms of metrics don't happen until they do all at once. Ice cute heated from 25 -> 31 and then 32. Exercising consistently and then one day muscle up. Be patient
Forget about goals, focus on systems (how you pratcie, how often you practice, recruit people, test your product, get feedback from users or mentors, how you break down problems)
Don't change results, change the system (cleaning a messy room vs solving why it was messy)
Goals are an issue, because subconsciously its a I will be happy when I have x. Vs happy as the process is constantly going.
Trying to change the wrong thing for trying to make habits.
Trying to change results, system, identity.
Identity is better than results. Who do you want to become. (I am x vs im trying to x like quite smoking)
Must change identity and belief about self. Pride on identity is good
Beware of identity in the negative. I'm always late, bad at math, etc. This is bad
Identity comes from -> consistentcy of habits which give you evidence.
Who do you want to be. Start with results and work backwards. I want to loose weight -> what kind of person would be able to do that -> how can I become that type of person.
Habits, queu, craving, response, reward. Repeated until is automatic and without thought and it becomes a habit
4 habit laws creating habits, cue -> make it obvious, craving -> make it attractive, response -> make it easy, reward -> make it satisfying
Breaking habits (inversion of above), cue -> make it invisible, craving -> make it ugly, response -> make it hard, reward -> make it unsatisfying
To break habits we need to make it more concious first, point and call system (is good and neat)
Making a plan about when and where to act (most common cue), less wishy washy
Didero Affect -> decide what to do next based on what you just did, spiral of affect. Habit stacking (pair new habit with current habit -> right after current habit)
Make queues visually obvious in your environment to get you to change your actions.
One space one use, room is a queue for certain kind of action
People with best self controll create environments where you don't need to use it.
(Vietnam heroin users stopped when they came home because environment changed)
Dopamine comes from the anticipation of a reward, not its fufillment
Temptation bundling -> tie something you want to do to something you need to do (can only watch TV while biking). Or (I can only surf FB after doing 10 burpies. I will do 10 burpies and then I will surf FB)
We imitate and conform to social groups around us (in particular gruops being the close, the many and the powerful)
Join culture where people are similar to you and everyone does the thing you want to do
People mostly want to be wrong with a group rather than right alone
Surface level craving, underlying desire
Word and mindset shift 'I have to', 'I get to'. Reframe habits to highlight their benefits. Exercise not I have to got for a run, but its time to build endurance and get fast
You have to actually do the thing, rather than just researching it or preparing to do the thing
Frequency is what's important not time
When starting a habit, make it easy (so easy that you can do it even when you don't want to). 50 pushups vs 5 pushups
Remove points of friction from your environment. Make an environment where doing the right thing is as easy as possible. (Have a exercise equipment in home with easy setup to reduce the effort of going to a gym). Also works in reverse, remove batteries from remote, delete social media apps.
Chunk down problems into easier tasks. Waking up early. Electronics off at 10 pm, in bed by 10 pm, wake up at 6 am
Commitment device, controlling future action by current action. Set automatic do not disturb time.
1 time investment that pays again and again. Automate things ->
Set automatic investing.
Make it satisfying, flavor on gum vs non flavored. Satisfying foamy soap vs not.
Immediate satisfaction, not delayed.
Satisfaction through looking at visual progress. Marbles from one jar into another
Never miss habit twice in a row. Missing once is okay.
Make sure you're measuring the right thing and not over optimizing for what you measure
Inversion of 4th law. Make bad things unsatisfying. (Should be immediate) black and white for tiktoks
Lean into your innate skills and physical advantages and background so far and personality, when choosing habits.
Exploritory phase, with occasional re exploratory. Use the 80% on normal and 20% on exploratory.
Combine skills that you are good but not great at to do the best. Delbert comic artist was good at drawing and good at being funny but great at neither.
Task should be just on the edge if current abilities.
You have to do it even when its boring sometimes.
System for reflection and review of habits
Building habits should be gradual -> think smallest and easiest version or peice to start and then bigger and bigger to where you want it to be

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Atomic Habits

James Clear