[SAŽETAK] Atomic Habits – James Clear

Godinu dana gradim nove, bolje, navike. Nedavno sam pisao o Weekly Rhythm Register koji mi je puno pomogao da usvojim nove navike. Mijenjao sam i prilagođavao navike. Odustao od nekih. Dodavao nove.

Usvajanje novih navika traje. Čak i do 190 dana je potrebno za neke navike da postanu automatske navike. Vrlo lako je izgubiti motivaciju bez podrške i savjeta. U tome su mi dvije knjige pomogle. Atomic Habits je jedna od njih.

Atomic Habits je prva knjiga za sve koji žele usvojiti nove navike. Ili se riješiti nepoželjnih navika. Temelj sustava ove knjige su četiri “zakona”:

  • The 1st Law: Make it obvious
  • The 2nd Law: Make it attractive
  • The 3rd Law: Make it easy
  • The 4th Law: Make it satisfying

I, na prvu, se čini pre simplificirano. Ali je uistinu tako jednostavno. Dugo nisam pročitao knjigu s toliko korisnih savjeta koji su trenutno primjenjivi. Bez puno kompliciranja i filozofiranja. Sve preporuke.


“A habit is a routine or behaviour that is performed regularly – and, in many cases, automatically”

“With the same habits, you’ll end up with the same results. But with better habits, anything is possible”

“The backbone of this book is my four-step model of habits – cue, craving, response and reward – and the four laws of behavior change that evolve out of these steps”

“Meanwhile, improving by 1 percent isn’t particularly notable – sometimes it isn’t even noticeable – but it can be far more meaningful, especially in the long run”

“Habits are the compound interest of self-improvement”

“That said, it doesn’t matter how successful of unsuccessful you are right now. What matters is whether your habits are putting you on the path toward success”

“Goals are about the result you want to achieve. Systems are about the processes that lead to those results”

“If you want better results, then forget about setting goals. Focus on your system instead”

“If you’re having trouble changing your habits, the problem isn’t you. The problem is your system”

“This is the meaning of the phrase atomic habits – a regular practice or routine that is not only small and easy to do, but also the source of incredible power; a component of the system of compound growth”

“Outcomes are about what you get. Processes are about what you do. Identity is about what you believe”

“The ultimate form of intrinsic motivation is when a habit becomes part of your identity”

“Good habits can make rational sense, but if they conflict with your identity, you will fail to put them into action”

“The more you repeat a behavior, the more you reinforce the identity associated with that behavior”

“We change bit by bit, day by day, habit by habit”

“The first step is not what or ow, but who. You need to know who you want to be”

“Your habits are just a series of automatic solutions that solve the problems and stresses you face regularly”

“Habits do not restrict freedom. They create it. In fact, the people who don’t have their habits handled are often the ones with the least amount of freedom”

“The four-step pattern [cue, craving, response, reward] is the backbone of every habit, and your brain runs through those steps in the same order each time”

“In summary, the cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and, ultimately, becomes associated with the cue”

“I refer to this framework as the Four Laws of Behaviour Change, and it provides a simple set of rules for creating good habits and breaking bad ones:

  • The 1st Law (cue): Make it obvious
  • The 2nd Law (craving): Make it attractive
  • The 3rd Law (response): Make it easy
  • The 4th Law (reward): Make it satisfying”

The 1st Law – Make it obvious

“This is one of the most surprising insights about our habits: you don’t need to be aware of the cue for a habit to begin”

“Before we can effectively build new habits, we need to get a handle on our current ones”

“The first step to changing bad habits is to be on the lookout for them”

“The cues that can trigger a habit come in a wide range of forms – the feel of your phone buzzing in your pocket, the sound of ambulance sirens – but the two most common cues are time and location”

“Being specific about what you want and how you will achieve it helps you say no to the things that derail your progress, distract your attention, and pull you off course”

“When it comes to building new habits, you can use the connectedness of behavior to your advantage”

“One of the best ways to build a new habit is to identify a current habit you already do each day and than stack your new behavior on top”

“Habit stacking works best when the cue is highly specific and immediately actionable”

“People often choose products not because of what they are, but because of where they are”

“By comparison, creating obvious usual cues can draw your attention toward a desired habit”

“Our behavior is not defined by the objects in the environment but by our relationship to them”

“One of the most practical ways to eliminate a bad habit is to reduce exposure to the cue that causes it”

“This is the secret of self-control. Make the cues of your good habits obvious and the cues of your bad habits invisible”

The 2nd Law – Make it attractive

“The more attractive and opportunity is, the more likely it is to become habit-forming”

“Habits are a dopamine-driven feedback loop”

“When it comes to habits, the key takeaway is this: dopamine is released not only when you experience pleasure, but also when you anticipate it”

“We need to make our habits attractive because it is the expectation of a rewarding experience that motivates us to act in the first place”

“Temptation building works by linking an action you want to do with an action you need to do”

“We pick up habits from the people around us. We copy the way our parents handle arguments, the way our peers flirt with one another, the way our coworkers get results”

“One of the most effective things you can do to build better habits is to join a culture where your desired behavior is the normal behavior”

“Once you associate a solution with the problem you need to solve, you keep coming back to it. Habits are all about associations”

“Habits are attractive when we associate them with positive feelings, and we can use this insight to our advantage rather than to our detriment”

“Reframing your habits to highlight their benefits rather than drawbacks is a fast and lightweight way to reprogram your mind and make a habit seem more attractive”

The 3rd Law – Make it 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”

“That means that simply putting in your reps is one of the most critical steps you can take to encoding a new habit”

“If you can make your new habits more convenient, you’ll be more likely to follow through on them”

“Whenever you organize a space for its intended purpose, you are priming it to make the next action easy”

“Redesign your life so the actions that matter most are also the actions that are easiest to do”

“If seems to be easier to continue what ever you are already doing than to start doing something different”

“Habits are the entry point, not the end point”

“When you start a new habit, it should take less than two minutes to do”

“Make it easy to start and the rest will follow”

“It is better to do less than you hoped than to do nothing at all”

The 4th Law – Make it satisfying

“We are more likely to repeat a behavior when the experience is satisfying”

“Positive emotions cultivate habits. Negative emotions destroy them”

“A reward that is certain right now is typically worth more than one that is merely possible in the future”

“Put another way, the cost of your good habits are in the present. The cost of your bad habits are in the future”

“The vital thing is getting a habit to stick is to feel successful – even if it’s in a small way”

“Making progress is satisfying, and visual measures provide clear evidence of your progress”

“A habit tracker is a simple way to measure whether you did a habit”

“Habit tracking provides visual proof of your hard work – a subtle reminder of how far you’ve come”

“The first mistake is never the one that ruins you. It is the spiral of repeated mistakes that follows”

“No matter how you measure your improvement, habit tracking offers a simple way to make your habits more satisfying”

“If you want to prevent bad habits, and eliminate unhealthy behaviors, then adding the instant cost to the action is a great way to reduce their odds”

Advanced Tactics – How to go from being merely good to being truly great

“Habits are easier to perform, and more satisfying to stick with, when they align with your natural inclinations and abilities”

“The takeaway is that your should build habits that work for your personality”

“The goal is to try many possibilities, research a broad range of ideas, and cast a wide net”

“Until you work hard as those you admire, don’t explain away their success as luck”

“The human brain loves a challenge, but only if it is within optimal zone of difficulty”

“When you are starting a new habit, it’s important to keep the behavior as easy as possible, so you can stick with it even when conditions aren’t perfect”

“You need to regularly search for challenges that push you to your edges while continuing to make enough progress to stay motivated”

“The greatest threat to success is not failure but boredom”

“At some point, everyone faces the same challenge on the journey to self-improvement: you have to fall in love with boredom”

“Habits are necessary, but not sufficient for mastery. What you need is a combination of automatic habits and deliberate practice”

“Reflection and review enables the long term improvement of all habits because it makes you aware of your mistakes and helps you consider possible paths for improvement”

“Life is constantly changing, so you need to periodically check in to see if your old habits and beliefs are still serving you”

Dodatne poveznice

Goodreads: Atomic Habits

Amazon: Atomic Habits

Blackwell’s: Atomic Habits

Video materijali

Preuzimanje sažetka

PDF: Atomic Habits – PDF

MOBI: Atomic Habits – MOBI

EPUB: Atomic Habits – EPUB

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.