Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones (英语) 平装 – 2018年10月18日
"A supremely practical and useful book. James Clear distils the most fundamental information about habit formation, so you can accomplish more by focusing on less." (Mark Manson, author of The Subtle Art of Not Giving a F*ck)
"Atomic Habits is a step-by-step manual for changing routines . . . Inspiring real-life stories." (Books of the Month Financial Times)
"James Clear has spent years honing the art and studying the science of habits. This engaging, hands-on book is the guide you need to break bad routines and make good ones." (Adam Grant, author of Originals)
"A special book that will change how you approach your day and live your life." (Ryan Holiday, author of The Obstacle is the Way)
"Excellent . . . I’m almost done with my PhD in organisational psychology and James did a brilliant job describing much of the science in psychology and neuroscience." (Inc.)
"I’d attribute about 60 per cent of my good habits to [James Clear’s] blog and this book is rapidly filling in the other 40 per cent." (Tim Urban, creator of Wait But Why)
"Zeroes in on the science behind building good habits and breaking bad ones . . . enlightening." (Business Insider)
"Atomic Habits [is] a new book by James Clear that I’m relying on to develop realistic goals." (Financial Times)
"In Atomic Habits, author and self-improvement guru James Clear outlines a practical framework for improving just about every aspect of your life through the power of habit. " (Globe and Mail)
"James Clear argues that the key [to changing your behaviour] is in making tiny changes that, over time, compound into large transformations. This book shows you how." (Books of the Year Fast Company)
James Clear is an expert on habits and decision making. He made his name as the author of one of the fastest-growing email newsletters in history, which grew from zero to 100,000 subscribers in under two years. Today, his newsletter has over 400,000 subscribers, and his articles at jamesclear.com receive 10 million hits each year. His work frequently appears in publications including the New York Times, Forbes and Business Insider.
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One of the core concepts in Atomic Habits is to focus on the small improvement. The impact a 1% improvement per day can make may appear negligible at first, but Clear makes a compelling argument that in the case of habits, thinking small produces the biggest results over time. "Habits are the compound interest of self-improvement," explains Clear.
Over the months and years, the accumulated effect of small habitual daily behaviors is staggering. Early in the book we are also warned that this compounding works both ways, so we'd better make sure we're making it work in the positive direction, not for the negative.
This is a concept I was introduced to years ago under a different name - Kaizen - the Japanese term for continuous incremental improvement. What's different and new in this book is how the concept is applied specifically to building habits.
I found the information introduced in chapter two about behavior change at the identity level to be spot-on. You're also given a simple two-step process for changing your identity and this one idea alone is incredibly powerful.
In chapter three, we are introduced to the habit loop - cue, craving, response, reward - and we learn how to build good habits in 4 simple steps and break bad habits in 4 simple steps.
One of those steps to habit formation, which goes hand in hand with the 1% concept, is how to make it not only small, but easy. In the chapters that follow, this is exactly what you find out.
Other ideas of great value that stood out included, habit stacking (the best way to form a new habit), habit tracking, habit shaping and how to design your environment - physical and social - for habit building success. You learn the truth about self-control, how to stop procrastinating and how to use implementation intentions, temptation bundling and motivational rituals. The book is simply packed with actionable ideas, tactics and strategies.
Virtually every idea in the book is useful and resonated with me. While I may not agree that we should "forget about goals," I agree with one of Clear's core principles in the book - that we must develop systems for change. If we only focus on goals and don't develop systems and a focus on the process, we risk falling into a number of goal-related traps which ultimately lead to stagnation. With the right systems, we're rewarded with continuous improvement on a lifelong journey of success.
Another difference between Atomic Habits and other books in this genre is that while it's based on science it doesn't bog you down with unnecessary details of the research. Clear's book is intensely practical, giving you a huge toolkit of organized and named strategies you can apply immediately to create and strengthen positive habits and stop the negative ones.
The book is conversational, and includes many interesting stories, making it easy to read - and hard to put down (I read it cover to cover in one day).
It's possible this might become your most highlighted personal improvement book because every page is so chocked full of memorable and quotable gems of advice.
The search revealed no real tangible links. Using the book title as the URL, it redirects to his website's page for the book. And that page is more or less just a sales page.
No biggie I think, its I the audiobook, I just need to go back and find it. I think this is a reasonable defense to have people use an explicit url to get to the info. I backtrack and find the url. Type it in my browser ... and ... you need to give him your email.
I already bought your book. I get enough spam as it is and I don't want to be on a mailing list. Disappointing.
I was fortunate enough to get a pre-release copy of Atomic Habits and jumped straight into it. It isn’t a long read, however, it is structured in a way that provides a good overview of why habits are important, tools and techniques on how to establish habits as well as a plethora of real life examples. James also makes reference to an additional set of tools on the Atomic Habits website which you can also leverage (e.g. habit trackers, cheat sheets, guides etc.)
The book centres on the both on the four stages of developing a habit and the laws of behaviour change. The latter he delves into in great detail, again with many examples on how to apply within your own life given constraints. The book had a nice pace and balance on theory and application.
The biggest thing I have learned (also from his blogs) is the difference between goals and habits. For example, instead of setting a goal, create an identity and establish small habits that align to that identity. For example, don’t say you want to lose weight, but rather identify with being a healthy person that exercises most days and eats well. The habits might be drinking x amount of water a day, 10 push-ups a day, walking 10,000 steps per day etc; and increase the habits once they are firmly established.
Given the applicability of this topic, it is a book everyone should read. Unfortunately there are many key areas we don’t get educated on at school. This is one area that is important for life in everything that we do. Highly recommend Atomic Habits!
Three key takeaways from the book:
1. Habit stacking. Put your clothes out next to your bed before going to sleep so that when you wake up it is the first thing you do or think about. That habit will then drive the habit to go to the gym etc.
2. Look to establish identity habits versus reaching for goals or developing finite habits. Habits based on beliefs are much more powerful.
3. When it comes to wanting to do something (good or bad) 90% of the dopamine release is driven by the desire versus and 10% on the actual experience.