Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear was all the rage a few years ago. I was interested, but for some reason I never got the book. Then when I saw the e-book on sale last year, I figured it was finally time to look into it.

The “atomic” part of his philosophy involves breaking new habits down into small components. Usually, when we want to change something–lose weight, start working out, learn a new skill–we make big goals and grand plans. But then we either never get around to them, or we peter out after a short time. Clear’s advice is to start small and sustainable. “Changes that seem small and unimportant at first will compound into remarkable results if you’re willing to stick with them for years” (p. 6).

The “habit” part of the book comes partly from the thought that “the more tasks you can handle without thinking, the more your brain is free to focus on other areas” (p. 19).

Through his own experience and study, he shares “a synthesis of the best ideas smart people figured out a long time ago as well as the most compelling discoveries scientists have made recently” (p. 9). He started out with a website, then a newsletter, then articles, and eventually this book.

Instead of setting goals, he advocates for establishing systems. “Goals are about the results you want to achieve. Systems are about the processes that lead to those results” (p. 23) Establishing small habits and building on them is the basis of those systems.

He shares four steps to creating a good habit, the reverse of which helps break a bad habit. I can’t share all of that as it makes up the meat of the book. But to just give you a taste, one thing he recommends is “habit stacking”: add a habit to something you are currently doing. Like eating dinner, then putting your dishes straight into the dishwasher, then wiping off the counter, then putting out what you need for the morning.

Another is the “two-minute rule”: break any habit you want to establish into a two-minute version. Then it’s not overwhelming, plus your brain will likely want to keep going once you start. For instance, instead of “I’m going to walk for an hour, ” you might start with, “I am going to change into my walking shoes after dinner and step outside.” “What you want is a “gateway habit” that naturally leads you down a more productive path” (p. 162).

A few more quotes that stood out to me:

Habits do not restrict freedom. They create it (p. 46).

Many people think they lack motivation when what they really lack is clarity (p. 71).

The first mistake is never the one that ruins you. It is the spiral of repeated mistakes that follows. Missing once is an accident. Missing twice is the start of a new habit (p. 201).

Too often, we fall into an all-or-nothing cycle with our habits. The problem is not slipping up; the problem is thinking that if you can’t do something perfectly, then you shouldn’t do it at all (p. 201).

One thing I love about this book is his short summaries of key points at the end of each chapter. When I mentioned this, my husband said, “Then someone could just read the chapter summaries rather than the whole book.” That’s possible, but one wouldn’t get nearly as much out of the book that way. They work better as reinforcing key points and looking back as a review.

This is a secular book, coming at some things with an evolutionary mindset which I wouldn’t agree with. I’d also disagree with some of what he says about self-control.

But overall, there are many good tips I one can glean from the book. I’m glad I finally read it.