Book Review - Atomic Habits

James Clear's book Atomic Habits primarily stems off Charles Duhigg's idea in Power of Habit with added details worded in a friendlier way for readers.

Clear provides simple examples to help readers understand how to develop good habits, and how to remove bad habits.

I will use the example of developing an exercise routine with the advice of Clear's book as explained below:

1. Make it obvious

Say out loud when you will exercise. "I will do 5 push ups at 9pm in my bathroom."

Do it after one of your existing habits. "After brushing my teeth, I will do 5 push ups."

2. Make it attractive

Pair an action you "want" (browse social media) to do with an action you "need" (exercise) to do. "After brushing my teeth, I will do 5 push ups, then browse social media for 3 minutes."

Surround yourself in a culture where the desired behaviour is the normal behaviour. Join a sports club which has weekly social sessions.

3. Make it Easy

Reduce friction. Decrease the number of steps between you and your good habits. If you want to go to a gym, go to one that you regularly pass by.

Two-Minute rule. Downscale your habits until they can be done in two minutes or less. Do 5 push ups, not a whole workout you watched on Youtube.

4. Make it satisfying

It has to be fun. This could be sports, gym classes, running, lifting weights, or even casual walks.

Never miss two days in a row. It's ok to miss one day, that's an accident. If you miss more than two days, you're reverting back to your old habits.

Clear doesn't cover anything revolutionary over other habit books, but still adds value if you're trying to alter your habits by reiterating the lessons you learnt from other books. It would have a bigger impact on someone who's new to the self help genre.