Hey RRs, I am Surbhi Agarwal and I welcome you all to the summary discussion of the book ‘Atomic Habits’ by James Clear.

You can also buy this book on Amazon - https://amzn.to/3tFZigk

Playlist for chapter wise explanation - https://youtube.com/playlist?list=PL5GoTAzt26Qzhrv3-YoNad3FXeZ6sv-bJ

This book is a must read for the ones who want to replace bad habits with good ones, and while doing it, make progress towards achieving success.
James Clear begins with explaining how small changes, called atomic habits, can produce great results. According to him, habits are a compound interest of personal improvement. Improving 1% each day can result in a massive transformation by the end of the journey.
The book also addresses the importance of systems. Winners and losers have the same goals but often what sets them apart are the systems they use to achieve those goals.

Finally, James Clear explains how to build a habit, which depends on four stages: the trigger, the desire, the response, and the reward. Thinking about it, he developed The Four Laws of Behavior Change, which are rules for creating good habits and destroying bad habits. Let's take a closer look at each of these laws.

1st Law: Make the Habit Obvious
The first law relates to the first stage of habit-forming: the trigger. The author James Clear points out that the main trigger for activating a habit is the context, so it is important to change the environment to inspire the tactics we will need to transform our habits.
For example:
If one wants to drink more water during the day, one should fill up water bottles and place them in common places around his/her home / office.

In addition, we can use existing habits to stimulate a new habit. For example, after bathing in the morning, we will do 10 minutes of Yoga.
Similarly, to fight against bad habits, we can do the reverse of this law. In other words, it must make the triggers invisible.

2nd Law: Make the Habit Attractive

The next rule deals with desire. He explains that habits are closely linked with the release of dopamine. That way, forming a new habit should be enjoyable. We must associate the good habit with something you desire.
For example: Let’s say one wants to watch sports but needs to make sales leads. So, one needs to follow a script. First, he/she calls three potential customers, then turns on the TV and watches the sports channel.
In contrast, to end the craving for a bad habit, we need it to become unattractive.

3rd Law: Make the Habit Easy
James explains that it becomes necessary to remove the obstructions that stand between us and the action of the habit that we wish to create. In other words, we have to facilitate the process.
The easier it is for us to make a habit, the greater the chance of creating and maintaining that behavior. So, we should encourage ourselves to start our habit with the easiest action to take.


4th Law : Make the Habit Satisfying
In the final part of the book, James talks about the reward. While the previous laws explained how to do the habit forming action, this fourth and last law has to do with the repetition of that action.
It is difficult to build a new habit because often the beginning of the journey is laborious and unrewarding. We will only see results after months of effort, which can be demotivating.

This is because our brain prioritizes immediate rewards rather than future rewards. Therefore, we should find a way to reward ourselves immediately while creating a new habit.
James explains that an efficient way to do this is to keep track of our habits. For example, we want to go to the gym three times a week. So every day when we go to the gym, we’ll score with a red X on our calendar.

In this way, it will be satisfying to mark the X on the calendar and it will be easier to visualize our progress.

The author’s ideas throughout the book are quite practical, and can be applied in many spheres, from personal life to professional career.
So, if one feels and realizes that he/she has bad habits disturbing life, this book can help to identify and transform those habits into better ones. But one must remember that it can take time, because as the book says, we need to do small transformations to see big results in the future!

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