book: Atomic Habits Workbook by James Clear

Amazon.com: The Atomic Habits Workbook: Official Companion to the #1 Worldwide Bestseller eBook : Clear, James: Kindle Store


James Clear @amazon

"An interactive guide to building good habits and breaking bad ones, based on the 25-million copy #1 New York Times bestseller Atomic Habits.

The official companion to the #1 worldwide bestseller is the next step in your habits toolkit. Guided journal prompts will help you engage with your habits and the forces that impact them. Thought-provoking exercises allow you to implement the Atomic Habits theories and see your life transform. This workbook takes the reader from understanding habits to living them. James Clear’s system helps good habits emerge naturally while unwanted habits fade away."

Atomic Habits Workbook - James Clear

• Guided templates for easy habit tracking and habit stacking.
• Journaling prompts to help you assess your physical and social environments,
  identify forces at play, and strategize for greatest habit success.
• Strategies for overcoming the habit plateau and sticking with your habits,
  even when the going gets rough.
• Plans for adapting your habits to fit your ever-changing life.
• New ideas from Clear on the role of fun in habit formation.
  
  

Atomic Habits Summary by James Clear
Lesson 1: Small habits make a big difference

Lesson 2: Forget about setting goals.
                 Focus on your system instead. 

Lesson 3: Build identity-based habits

Podcasts / interviews

Discipline Expert: The Habit That Will Make Or Break Your Entire 2026! - YouTube
The Diary Of A CEO

Summary of the key ideas presented by James Clear (by Gemini)

1. The Four Laws of Behavior Change

Clear breaks down every habit into a four-step loop. To build a habit, you must manipulate these stages:

• Cue (Make it Obvious): Design your environment so the visual triggers for good habits are front and center (e.g., putting a guitar in the middle of the room).
• Craving (Make it Attractive): Reframe habits to be fun. If a habit feels like a "party," you are more likely to want to do it.
• Response (Make it Easy): Reduce friction. Use the “Two-Minute Rule” (scale a habit down until it takes less than two minutes) to master the art of simply showing up.
• Reward (Make it Satisfying): Give yourself an immediate win. Habits are repeated when they feel successful in the moment.

The Four Laws of Behavior Change (The Strategy)

To influence the loop above, you apply specific strategies at each stage. This table details how to create a good habit (The 4 Laws) and how to break a bad habit (The Inversion of the 4 Laws).

Stage of Habit	Law (To Build Good Habits)	Inversion (To Break Bad Habits)	Key Tactics
1. Cue	Make it Obvious	Make it Invisible	• Build: Habit Stacking ("After [Current Habit], I will [New Habit]"), Environment Design (put the guitar in the middle of the room). • Break: Hide junk food, put phone in another room (remove the visual trigger).
2. Craving	Make it Attractive	Make it Unattractive	• Build: Ask "How can I make this fun?", "Party in a bowl" (pairing salad with chips), Join groups where your desired behavior is normal. • Break: Reframe the mindset to highlight the benefits of avoiding the bad habit.
3.Response	Make it Easy	Make it Difficult	• Build: The 2-Minute Rule (scale it down to 2 mins or less), Reduce friction, Master the art of showing up. • Break: Increase friction (put beer at the back of the fridge, unplug the TV).
4. Reward	Make it Satisfying	Make it Unsatisfying	• Build: Immediate positive reinforcement, Use a Habit Tracker (paper clip strategy, "X" on calendar), Visualize progress. • Break: Add an immediate cost or consequence (accountability partner, financial penalty).

2. Systems over Goals

• The Problem with Goals: Winners and losers often have the exact same goals (e.g., every Olympian wants gold). Therefore, the goal cannot be the differentiator.
• The Power of Systems: A goal is a target; a system is the collection of daily habits. Clear argues that "you do not rise to the level of your goals, you fall to the level of your systems."
• Trajectory over Position: Stop obsessing over your current results (bank account, weight) and focus on your current trajectory (your daily 1% improvements).

3. Identity-Based Habits

• True Change is Identity Change: Most people focus on what they want to achieve (outcomes). Clear argues you should focus on who you want to become (identity).
• Voting for Yourself: Every action you take is a "vote" for the type of person you wish to be. Doing one push-up doesn't transform your body, but it casts a vote for the identity of "someone who doesn't miss a workout."
• Cognitive Dissonance: Once a habit becomes part of your identity ("I am a runner"), you will fight to maintain it because humans dislike acting in contradiction to their self-image.

4. Strategic Execution Tactics

• Habit Stacking: The best way to start a new habit is to "stack" it on top of an existing one (e.g., "After I pour my coffee, I will meditate").
• The 1% Principle: Compounding interest applies to habits. Improving 1% every day makes you 37 times better over a year.
• Hats, Haircuts, and Tattoos: A framework for decision-making. Most decisions are "hats" (easily reversible) or "haircuts" (temporary). Only a few are "tattoos" (permanent). We should move fast on hats and haircuts and only slow down for tattoos.
• Environment Design: Environment is like "gravity." It is much easier to change your habits by changing your surroundings than by using willpower. "Join groups where your desired behavior is the normal behavior."

5. Managing Failure

• Never Miss Twice: Slipping up once is an accident; missing twice is the start of a new (bad) habit.
• Reduce the Scope, Stick to the Schedule: On bad days, do a "4 out of 10" version of the habit rather than doing nothing. "Don't throw up a zero."
• Adaptability: Consistency isn't about being rigid; it’s about being flexible enough to "bend like a willow" during life's storms so you don't break.

James Clear, Atomic Habits — Strategies for Mastering Habits - YouTube
Tim Ferriss

James Clear: How To Build Awesome Habits - YouTube
High Performance

Practical tips for changing habits | Peter Attia and James Clear - YouTube
Peter Attia MD