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    Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
    Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
    Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
    Audiobook5 hours

    Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

    Written by James Clear

    Narrated by James Clear

    4/5

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    About this audiobook

    The #1 New York Times bestseller.
    Over 20 million copies sold!
    Translated into 60+ languages!

    Tiny Changes, Remarkable Results

    No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results.

    If you're having trouble changing your habits, the problem isn't you. The problem is your system. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you'll get a proven system that can take you to new heights.

    Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field.

    Learn how to:
    • make time for new habits (even when life gets crazy);
    • overcome a lack of motivation and willpower;
    • design your environment to make success easier;
    • get back on track when you fall off course;
    ...and much more.

    Atomic Habits will reshape the way you think about progress and success, and give you the tools and strategies you need to transform your habits--whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, or achieve any other goal.
    LanguageEnglish
    PublisherPenguin Audio
    Release dateOct 16, 2018
    ISBN9781524779269
    Author

    James Clear

    James Clear es especialista en formación de hábitos de larga duración. Su web, JamesClear.com, recibe dos millones de visitas mensuales, y su curso online Habits Academy es seguido por miles de estudiantes. Es conferenciante en universidades de todo el mundo, orador habitual de Fortune 500 y consultor de la NFL, NBA y MLB. Colabora regularmente en medios como Time, Entrepreneur, Business Insider y Lifehacker.

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    Reviews for Atomic Habits

    4/5

    1,136 ratings44 reviews

    What did you think?

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    • 2/5
      I feel like this is just a rewrite of the Habit Loop, honestly. Nothing new here, but if you need to read books about habits as a habit, maybe this is for you?
    • 2/5
      The author makes several good points, but if I can be real with you, these are all things that I have been talking up for nearly 20 years long before I read this. This whole thing further is mostly fluff and I could have written this in half the words for sure, maybe less.
    • 5/5
      Since coming out six years ago, Atomic Habits has remained on several best seller lists, and for good reason. It’s a self-help book, yes, but it isn’t like so many self-help books that pontificate about things most people can’t control. James Clear’s observations and advice are based on solid social science and past experience. My most gratifying take away after listening to the audio version is that much of what I do already is right. More and more I kept saying to myself, “Hey, that’s exactly what I do!” I’m anxious to peruse the appendix of the book since throughout “Atomic Habits,” Clear, who is the narrator, pointed out that copies of various templates for tracking habits are available at AtomicHabits.com. I listened to the audio version of Clear’s book, and he narrated in a very effective way. I’m glad I took the time to listen to James Clear’s book, and I think there is something for just about everyone in it.

      2 people found this helpful

    • 5/5
      Series Info/Source: This is a stand alone book. I borrowed this on ebook from my library.

      Thoughts: I liked this and it does a great job of laying out a plan for developing good habits and getting rid of bad habits. Things are laid out step by step and very simply. I like that each chapter starts out with a historical anecdote about a historical figure and their habits. This made the book very fun and easy to read.

      I was surprised at how readable this was. I speed right through it. It was entertaining and insightful. Nothing in here is rocket science and there are no huge revelations. However, there is some food for thought, especially around adapting your environment to support your habits. I realized I do a lot of that already without even realizing it. Just little things like laying out an outfit the night before so I can get going early in the morning without feeling stressed. Or laying my journal on my pillow in the morning so I don't forget to write in it before I go to bed.

      I think the most intriguing part of this book to me was the portion about mind set. How you need to say "I am a person who..." rather than "I would like to be a person who..." I never really thought about how that would change your mindset, so that was interesting to me.

      I also liked the idea of laying out your day as a list of habits. It lets you see what you actually do in a day and analyze that in a more objective way to see which parts of your day are sabotaging habits you want to develop and which parts are enhancing habits.

      There is a lot of focus on organizing your surroundings, friends, and lifestyle around habits you want to enforce. All of this makes a lot of sense and, in general, this is just good common sense to follow. I think the points made about how developing habits takes time and you need to forgive yourself if you lapse are also important ones.

      I think the hard part for most people is actually putting some of these skills into action and not just forgetting about this book as they move forward in life. Sticking with something consistently and long-term is always hard. It's especially hard with something like eating or exercise where you don't get the immediate gratification of instant success. This is discussed in this book as well.

      My Summary (5/5): Overall, while there is nothing really new or earth-shattering here, this does lay out an easy to follow process for developing good habits in simple steps. There are some intriguing suggestions to help you analyze your surrounds and life to pinpoint why you continue with bad habits and have trouble developing good ones. I found this to be an easy and entertaining read and I think everyone would benefit from reading this because it does really make you sit down and think about your life and how you could improve aspects of it. I find myself thinking back to this book a lot in the weeks following reading it.

      1 person found this helpful

    • 1/5
      This is another book that I listened to after a trial period of an audiobook provider. As I mentioned before, I picked this book because I felt I would not enjoy at all listening to a novel, and I admit I had some curiosity about this book.

      This book is what I call a marketing product. This book gained a lot of attention and, after reading it, I really don't understand why. It is overrated, repetitive, boring and does not give you anything new at all.

      A waste of time, in my opinion.
    • 5/5
      Book title and author Atomic Habits An Easy & Proven Way to build Good Habits & Break Bad Ones by James Clear reviewed 2-3-24

      Why I picked this book up: there was an Ad for headway called Read Daily to Grow Steadily. The first, second and fourth are books I’ve already read, this book was a free version audiobook so I listed to it. He talks about how easy it is to make excuses and how to change that around for better improvement and daily habits to achieve your desired goal. He focuses more on systems.

      Thoughts:
      I found this book interesting. It is based on basic behaviorism and CBT.
      James Clear, one of the world's leading experts on habit formation, shows practical strategies that can teach how to form good habits, break bad ones, and master the tiny behaviors that lead to results.
      Learn how to:
      • Make time for new habits (even when life gets crazy)
      • Overcome a lack of motivation and willpower
      • Design your environment to make success easier
      • Get back on track when you fall off course
      • And much more
      Atomic Habits can reshape the way you think about progress and success and gives some tools and strategies needed to transform habits.

      Why I finished this read: It was interesting to basically a bx review and easy to finish.

      Stars rating: 5 of 5 stars as this info is basic, laid out logically and is easy to read and implement.
    • 3/5
      I read this based on glowing recommendations from people I trust. Turns out it's another repetitive, drawn out self-help book I didn't need.
    • 4/5
      Atomic Habits is one of those books that is easy to read and understand. The stories are mostly relatable and inspiring. It’s easy to see why it has sold so many copies in less than three years.

      The book is filled with actionable information about habits, from how and why we form them to how to break and make them.
    • 4/5
      Small habits can lead to big positive changes. Make them obvious, attractive, easy & satisfying. (And do the opposite for bad habits you want to break. Has made me think more intentionally about how I go about my day.
    • 4/5
      Readers who have explored other personal growth books might not encounter dozens of “lightbulb moments” in this popular book. The author wisely notes at the start that this work is a “synthesis of the best ideas smart people figured out” in the past. Still, the author reinforces many effective tactics that have been explored in other works, offering insightful anecdotes and expanding on strategies. The takeaway is that tiny changes in habits can help all of us fulfill our potential. We often mistakenly assume that massive improvements require massive actions. But just as compound interest multiplies in the financial world, compound changes in habits – even minuscule ones — accumulate into surprisingly robust results. Put simply, meaningful change does not require radical change. I found myself jotting down a number of helpful ideas. One involves using “habit trackers” to log step-by-step progress. Trackers can have an addictive effect on making progress toward any goal because they make us feel good about incremental steps. The author also touches on the distinctions between an “immediate return” mindset and a “delayed return” mindset. I would recommend “Atomic Habits” to anyone who is interested in honing their habits to improve everyday living.
    • 4/5
      A good book to help yourself with. Note, I did not call it a self-help book, because it is not , it is more than that. This is a good one.
    • 1/5
      Exactly correct fundamental idea; utterly worthless, mercenary, & self-undermining detailing/execution. Thus my worst disappointment & timewaster in recent years.

      (NB: Don’t fall for self-help’s familiar implicit guilt-tripping hype, “you’re a loser if you don’t read & apply this”. No. Trying to implement a system as sloppy as this will bring you one step closer to becoming a loser.)
    • 4/5
      I’ve heard about this book for years but didn’t have a chance to read it until recently, when I found it as an audiobook in our online library system. This is a very useful book. If you’re wanting to up your game or make some sort of progress in your life, this book could be just the thing you need. For a long time, I’ve set goals and then wallowed in uncertainty as to how to actually achieve them…but in this book, Clear gives repeatable, simple advice for how to start, how to motivate yourself, and how to make definite progress. The techniques taught in this book apply across a vast swath of our everyday lives, not just in the business world. Simple, systematic, and straightforward, this book doesn’t take too long to read, but it’s one that many would find beneficial.

      There were some elements of the book that I didn’t appreciate so much—assumptions around our evolutionary ancestors, almost an “if it’s good for you, it’s good” attitude, some thoughts along the lines of “you can be whoever you want to be”, a few somewhat crude references—but leaving those aside, I appreciated the bulk of the book, and wouldn’t be surprised if I end up rereading it eventually.

      Since reading the book, I’ve put some of his techniques into practice, and I’m seeing a marked improvement already. Whether what I’m doing right now is sustainable long-term or not is another question, but I feel like I’ve been given a few tools that I’ll be able to use over and over in life, and for that, I’m grateful this book was published.

      Recommended for readers aged 18 on up.
    • 1/5
      A decent blog post stretched out to book length.
    • 4/5
      I didn't think I'd get much out of Atomic Habits but hoped for one or two interesting tidbits that I could incorporate into my life. Once you're as old as I am, you've heard so many tips and tricks and "life-changing advice" that there's rarely anything offered up in a self-help book that's new. But Atomic Habits surprised me. I've already incorporated one idea into my daily routine and feel good about it.

      The thing I liked the most about the book is that the author doesn't pretend to be perfect or have it all figured out but he presents plenty of tiny real-life options that, when added together, can make big changes.
    • 5/5
      I wish this book had been available when I was much younger. As is, I learned how to make small, meaningful changes to make my habits work for me.
    • 4/5
      I have an odd liking for reading books about forming (or shedding) habits. This is one of the best I’ve read. You can easily bypass some of the pop-psych stuff, and get to the nitty-gritty, which is an admirably clear and actionable analysis about how to establish good habits or rid yourself of bad ones. It’s a short direct book, with tiny to-the-point chapters, and if you have an interest in improving your own set of habits I’d recommend it.
    • 5/5
      Lots of good tidbits here, as well as some pretty compelling arguments on how habits are formed (and can be broken). It's an easy read. None of it seems much more than common sense, but putting together all the pieces has value. Definitely worth reading. Then rereading.
    • 3/5
      Do you want to make new, good habits and break bad ones? Clear takes you through the strategies of how to do it: 1. Make it obvious. 2. Make it attractive. 3. Make it easy. 4. Make it satisfying. Each chapter further breaks those four main "laws" into actionable steps, and also addresses the inverse to get rid of bad habits.

      This was an okay read for me. The writing goes quickly, and it's a very easy read, not dense or difficult at all. He keeps with the practical, which is also fine, but what I actually like to know is the nitty-gritty of why things work the way they do, more like the science-y parts of The Power of Habit, or give me one thing I can use as a takeaway (making your bed is correlated with a lot of other good habits, so why not take the few minutes?). This book... doesn't really have that. It's all or nothing, and it's all practical, "I did this and you can too!" kind of advice. But, to get all the extras on the website and actually do it, you have to sign up for the author's newsletter. There's nothing inherently wrong with any of that, but neither am I inclined to sign up for one more email nor am I actually going to implement every step to add habits to my life. Can I use a few of the tidbits? Sure, I was reminded of a couple of techniques. And early on, he mentioned that it's easier to make habits that fit with our identity (think, "I am the kind of person who _____."), which was an insight I'd never really heard before. A quick read if you're interested, but not one I'd go out of my way to recommend to those who haven't heard of it
    • 4/5
      Very useful and easy to understand. I'll have to revisit this book in 2019. :)
    • 4/5
      I always take self-help books with a generous pinch of salt and have yet to read one that's fundamentally changed my life, but the better ones can be good reminders of things we know but have forgotten along the way.

      The gist of this book is to provide some pointers around how to make positive habits stick and get into the mindset of small, incremental improvements (around anything you like - exercise, work, character traits, etc.), as well as how to ditch bad habits.

      For the good habits, he looks at ways to make your habit obvious to you (lock yourself down in writing to what you're going to do when and where, and habit stack, e.g. if you want to work on your marriage, 'every time I get into bed at night I'll kiss my husband / wife', or for exercise 'every night I take off my work clothes I'll change into my workout gear', etc.). Conversely, if you want to ditch a bad habit make it invisible - remove your environment cues (obvious one, but get rid of the packet of biscuits if you're wanting to lose weight, for instance).

      The next option is to make a habit attractive by pairing it with something you like / enjoy. If I give up my Starbucks Monday to Friday I'll allow myself to buy a new book every Saturday, for instance. Alternatively, join a community that encourages you to stick to your habit through their positivity about the habit (e.g. a really strong gym tribe), as we're mostly naturally primed to want to please people we admire. Inverting that for bad habits, it's reframing your mindset by focusing on all the benefits of avoiding your bad habit (if I avoid this cigarette I am helping myself to avoid an early death, my clothes and breath will smell nicer, I will have money for a holiday at the end of the year with all the money I've saved).

      The third rule is make your habit easy so you're more likely to stick with it, especially aiming to downscale your habit to 2 minutes. For instance, rather than the good habit being 'do 30 minutes of yoga' the habit can be ' get your yoga mat out'. The point being if you make it less onerous you're more likely to start and then keep at it. Conversely, make your bad habits more difficult (e.g. lock your phone away in a drawer at 7pm every night if your bad habit is mindlessly wasting hours on social media scrolling).

      The last rule is to make your habit satisfying. If you've started weight lifting, keep a record of your workouts so you can see you're progressing, or keep a weekly log of your body measurements so you can see improvement happening. Or pair it with something you enjoy - when I do 10 sit ups I can have a cup of coffee. To make a bad habit unsatisfying, create a habit contract with someone so if you fall off the wagon your fall is public and painful, or ask someone to be your accountability partner.

      Like I said, nothing ground-breaking, but the reinforcement of these approaches in this book does make the ideas stick in your head some.

      3.5 stars - A useful book to dip in and out of in the future, especially when you're wanting to take a big step on something that feels difficult.
    • 4/5
      Habits are action that we do without thinking. They can be good – flossing teeth before bedtime for example – or bad – being triggered to snack while watching evening television.

      The premise of this book is to progressively make good habits easy to accomplish and bad habits harder to do. There are some thought-provoking ideas. I especially like the technique of habit chaining – adding one additional habit to my usual bedtime or morning routine, for example.

      I found it a useful read; small changes can definitely add up.
    • 4/5
      James Clear’s Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones provides logical, sensible techniques to enable you to achieve greater success an fulfillment via small, incremental changes. Clear uses real-life examples to illustrate his points, which build into a usable program for self-improvement. Justifiably hailed as one of the best books in the self help field.
    • 5/5
      Simple, easy steps, not a quick fix but a reasonable plan to change your habits. I found the book to be very interesting, I never knew how we formed our habits. Knowledge is power, understanding how makes it easier to make changes. I loved that it wasn't a cold turkey deal. You take a look at you, what you are doing now daily and think about what you want to do. From there the author shows you how to add small details to your day to develop this new habit.
      I would recommend this anyone who wants to add or leave habits behind. It's a fast read gets to the point quickly.
    • 4/5
      Becoming 1% better in anything really adds up. Small changes make big difference, but they take time. You do not rise to the level of your goals; you fail to the level of your systems.

      Example of mindset changes: the goal is not to treat a book;the goal is to be a reader.

      Change old habits to begin better ones.

      Connect new habits with old habits.

      Self control is really about structure. If you don't have to use willpower
      because your environment doesn't demand it, you'll do better.

      Realize that the things you need to do are not things you HAVE to do; they are has you are blessed to get to do.

      Matter the smallest version of a new habit, as frequently as possible. Add the next smallest step to the habit, each time. Eventually you will ingrain the habit into your daily routine.

      Make your changes visible, by creating a way to see the reward of your changes. If saving money for a very large goal, reward yourself with a small thing, such as a trip out for ice cream after certain levels have been attained. This will help with motivation.

      Choose the way you identify yourself. Do not identify yourself by your career because someday you will likely no longer work that career. Instead, identify yourself by the character traits that make you a good worker.
    • 4/5
      As I write this, Atomic Habits has spent 85 weeks on the New York Times Best Seller list in the category ‘Advice, How-To and Miscellaneous’. This is extraordinary, and out of curiosity I decided to try it.

      James Clear is not a scientist, though he’s a self-declared expert on habits, and my first impression of the book as I read about a childhood accident he had, his experience as a baseball player and businessman, was not a good one. But the book grew on me.

      He writes well, he cites good sources (all footnoted), he sums up his main points at the end of every (very short) chapter, and the book makes sense.

      The basic point – made by him and others who write about this field – seems to be to make small changes, be consistent, and over time you’ll get results.

      If you’re struggling with the examples he frequently cites — you want to lose weight, read more books, do better in your profession, etc. — this book is not a bad place to start.
    • 4/5
      Definitely contains some worthwhile nuggets such as information about the importance of making habits attractive and obvious. Trying to implement the advice now. :-)
    • 4/5
      I’m trying to figure out the massive popularity of this book when it felt like a rehash of things I’ve read before in other books. I got some benefit from some concepts but unfortunately don’t think my life has been changed; oh well.

      Also apparently my new thing is trigger warning people who might suffer from disordered eating as yikes here to that and the fat phobia. I really wish habit books would quit talking about people getting “healthier” by losing weight as if they know anything that they’re talking about; every single chapter mentions some sort of dieting so be forewarned.
    • 5/5
      This book has so many good tips in it -- it's a great read if you want to jumpstart some good habits or possibly steer away from bad ones. Clear's style of writing is entertaining and he provides lots of good examples that both encourage and inspire.
    • 4/5
      Good advice, will need to read it again to make use of it.