Review of Atomic Habits

Day after yesterday, I came to the end of the pages. The book is written in simple language. Each chapter had a real-life story that connected with the theme of the chapter. Summary at the end of the chapter makes it more memorable.

At the beginning of the book, James Clear told his own story, how a baseball bat hit his face which slipped away from his friend's hand at one of the college function. That was an unexpected misfortune. He was rushed to the hospital. His nose was smashed. He had forgotten which year it was when asked by the nurse. The brain injury was serious which puts him into a ventilator. 

During the recovery phase of his injury, he developed the atomic habits, making small and minor changes. It looked insignificant at the time but it was the atomic changes that leads him to receive the highest academic honor after eight years of the accident. 

In between that, there were series of struggles that would definitely not be opted by anyone. He has mentioned in one of the chapter about becoming a master. It is habit and practice that change your state which gives you result but only a deliberate practice with habit will make you a master. 

Another term I loved was " A Valley of Disappointment ". Day one, you start anything new, no result. Day two, you did the same thing, no result. Day three, you are at the same place. Day four, no significant changes. Day five, it will be hard to continue and teach your mind to go extra miles. Then he talks about "decisive moment". One decision you take whether to continue or discontinue will shape your life. If in the decisive moment you choose to continue your atomic habit, you can reach the habit line. People are often confused when they are in the disappointment valley, because they felt that nothing is changing even if I am giving inputs. He inspired us telling that efforts are stored in the phase of disappointment valley. Results are only being delayed.

He has clearly expressed an easy way to build a good habit and break a bad habit. In the second chapter, he has explained how habits shapes our identity. When we talk about habit, there are two kind of habits: Outcome based habits and Identity based habits. Outcome based habits always focused on what should be done whereas identity based habit focused on who you want to become. You will do things by keeping in mind who you want to be. So every time you are doing things, you are creating an identity. That's what James said. Read a book, you are creating an identity of a reader. Write a blog, you are creating an identity of a writer. To change who you are is to change what you are. 

In third chapter, he talks about the habit loop: Cue - Craving - Response - Reward. Our every action circles around this loop. Because you got a 'cue', you remember the 'reward' and then you have the 'craving' which ultimately leads to 'response'. Next time, you see the same cue, same thing happens and a habit is formed. Every time you get the reward, your dopamine spikes.

In his book, James has explained four laws of behavior change. To build a good habit, there are four laws: Make it obvious, Make it attractive, Make it easy, Make it satisfying.Similarly, to break bad habit, inversion of these four laws are: Make it invisible, Make it unattractive, Make it difficult, Make it unsatisfying. Make the cues related with the bad habits invisible. Put your phone out of your sight for a moment. Make the cravings unattractive. Make the response difficult. Make the reward unsatisfying and bitter. Next time, you will remember the bitterness and you will be peace with the cues.

There are interesting techniques like 'Pointing and Calling' which says that you can say out loud every time you are going out if you have habit of forgetting things. In my view if you do not want to appear loud, you can also self talk with yourself like I have to read next book after writing this blog. 

What happen when you miss a day of your new habit formation? In that case, just relax! James said that, it is just a one day miss. Even great people also miss a day because every days are not sunny day. But if you miss twice, then it will be a formation of new habit. So he suggest not to break the chain. If you dare to change your life rigorously, then you can also set a 'Habit Contract' with your close ones. You can fine yourself for not getting out of bed early. Set a contract with your friend, if you are late then you need to pay him/her Rs.500 per day. Make that fine little harsh. 

How are people able to continue when they reach the highest peak of their motivation,i.e. 'The Goldilocks Zone'? It is that they will just continue doing the action even it is boring. Enjoy the boredom. Fall in love with the boredom! 

One of my personal favorite line from his book is to 'keep your identity small'-words of investor Paul Graham. Identity can wreck you. You will be lost if you are rigid with the same belief about yourself. It's like you love one person, thought that s/he is a world for you. S/He is your everything. Suddenly, one day, s/he will leave you, you will be lost. Everything will be strange. So make your identity like a water. 

Atomic Habits by James Clear is an answer if reading is your habit.