Atomic Habits by James Clear
A Book Review
An invaluable resource for anyone who wants to create healthier habits that are in alignment with their authentic self, this book explains that tiny changes, when implemented consistently, have profound impact on the direction of our lives. Changes compound into amazing results if we have the grit and determination to stick with them. With diligence, commitment, and the self-awareness to recognize where course corrections are necessary and to make those adjustments accordingly, we can make our human tendency to form and stick to habits work for us rather than against us. This book is a guide for how to build and sustain the habits that lead to growth. It will teach you how to work with your intrinsic psychological functioning and individual preferences to create routines that are in alignment with your true self.
Big changes can be manageable and achievable. When we move away from a “quick-fix” mindset and move toward a commitment to making continual small changes, we discover that we can achieve what once seemed impossible. Although instant gratification culture is rampant, we must understand that to be truly fulfilled requires stamina for the long haul. James Clear builds a framework that makes it simple and possible to create the small daily habits that lead to big success. As he explains, success is really the product of daily habits compounded over time, not the result of once-in-a-lifetime overnight transformations.
The book is structured into four sections, each explaining how to make good habits stick and how to make bad ones unstick. Utilizing the “cue, craving, response, reward” feedback loop of habit formation, Clear explains four rules for how we can work with this process to establish new habits and break old ones. To create a good habit we must: Make it obvious, make it attractive, make it easy, and make it satisfying. Conversely, to break a bad habit we must invert these four rules: Make it invisible, make it unattractive, make it difficult, and make it unsatisfying. He offers powerful tools and strategies for how to follow these four laws to build better habits.
I like the strategy of stacking a new habit onto an existing habit. I’ve wanted to be a more consistent meditator so I added a short meditation session to the end of my morning yoga practice, which is something I already do consistently. I’ve found that it’s easier for me to meditate in short chunks rather than longer sessions so now that I’ve successfully incorporated it into a morning routine I’ve started adding a 3-minute session at night after I journal, which is something I already do consistently.
One important point which came up multiple times for me and which he does address toward the end of the book is the importance of knowing yourself and working with your unique abilities. I was reminded of Howard Gardner’s theory of Multiple Intelligences, and how important it is for each of us to know the areas in which we possess natural aptitudes. As the author says, these areas of genetic strength “do not determine your destiny. They determine your areas of opportunity” because “the areas where we are predisposed to success are also the areas where habits are more likely to be satisfying.” There is no one-size-fits-all in life any more than there are quick fixes, and we need to be aware of our unique strengths and weaknesses so we can make the most of our blueprint for this life.
The author also explains that the most practical way to change who you are (identity) is to change what you do (action). I don’t fully agree although I understand the utility of this mindset, especially in the context of habit formation. However, I don’t like to equate who I am with what I do because it is a set-up for suffering. If you can no longer do something and that thing has come to define you, you’ll feel like you’ve lost your identity. That’s a devastation that can be softened by not identifying so strongly with what you do.
For example, writing is an action I do because I am creative and insightful. If I broke my arms, I could still be creative and insightful even though I couldn’t write. True identity — that is, identity that is not ego-fueled — can’t be taken away; it is transcendent. We can recognize the importance of transient roles and make them work for us as long as they can, but to identify with them is an invitation for pain because we’ll inevitably lose them.
Identity is more than what you do — it’s how you do things. If you are the kind of person who constantly strives for excellence, that will remain constant even though its expression will have to be adjusted depending upon your current circumstances. The author does address this toward the end of the book, which I appreciated. This book is an excellent tool, to be sure, and one that can help people form healthy habits and break unhealthy ones, and it also made me think about the deeper and more complex layers of identity. We are more than just a collection of habits even though those habits are powerful tools.
Another important caveat that came up for me is that while changing habits can be highly effective, sometimes there are root causes for unhealthy habits that, unless addressed at the root, will never go away even if we change our surface-level habits. Unhealthy habits can be symptoms of an underlying maladaptive belief or unmet need. If you only address the symptom and not the root cause of an issue, you’re not really healing it. That’s why it’s so easy to be triggered again when reestablishing contact with a cue if you have eliminated the habit by cutting off contact with those triggering cues. If you really heal the underlying issue, the cue won’t induce a craving and you won’t have to avoid it to break the habit.
I also thought about how brain structure (biology) shapes our identity and whether we can impact our brain chemistry through repeated effort. The author explains that we are constantly in a state of desiring because the “wanting” centers of our brains are much larger than the “liking” centers. I wondered if behavior shapes brain structure or if brain structure shapes behavior, or both? What would a Buddhist monk’s brain look like? If a person has mastered the art of being fully present and has learned not to live in a state of blind desire, wouldn’t their brain reflect this? Would their “liking” centers be larger and their “wanting” centers be smaller?
I like that he emphasized the critical importance of reflection and review to avoid the complacency that can arise from establishing habits. Habits (and the auto-pilot state they induce when mastered) are excellent tools, but they should not make us unable to see where further improvements can be made. He says “A lack of self-awareness is poison”, and that is absolutely true. It’s the foundation for building a healthy lifestyle and the routines that fuel it.
While they are interesting to consider, these deeper philosophical and psychological questions don’t have to be pondered to gain valuable insight from this book. It is meant to be a practical guide on how to build habits that work for us rather than against us. He uses clear, organized, and concise language. It’s very fitting that his last name is Clear. Even the layout is clean and minimalist. I like the cover design: the letters look like they are made of atoms.
I love the author’s energy and the clarity with which he conveys complex ideas. His emphasis on getting 1% better each day makes big changes seem achievable and far less daunting. When change is broken down into small, sustainable improvements we can make over time, progress feels much more attainable. The main takeaway for me is that small habits compound into big payoffs as long as we never become complacent and continue to make course-corrections when necessary. Improvement is a constant process and tiny changes lead to big results.
This is the September pick in Noah’s Book Club (check out Noah Syndergaard’s social media pages for more info), and I gleaned so much from this book beyond just knowledge of how to build and sustain good habits. Whether you are interested in the intended practical applications of this book or the deeper philosophical and psychological questions that may arise from its content, you will surely find benefit from reading this insightful and comprehensive guide.
