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Summary of Atomic Habits: Motivation is Overrated


  • Habits depend on Context
  • "Behavior is a function of the Person in their Environment"
    • Kurt Lewin (Psychologist, 1936)
  • Changing what you see helps change what you do
    • Examples
      • If you can't stop eating cookies, hide them so they're not as easily accessible
      • If you want to eat more fruit, have it out on a counter instead of buried in the fridge
  • Design your environment to contain the cues for the positive habits you want to develop
    • Everything should have a home and a purpose
    • Be the architect of your own life

  1. The Surprising Power of Atomic Habits
  2. How Your Habits Shape Your Identity (and Vice Versa)
  3. How to Build Better Habits in 4 Simple Steps
  4. The Man Who Didn't Look Right
  5. The Best Way to Start a New Habit
  6. Motivation Is Overrated; Environment Often Matters More
  7. The Secret to Self-Control
  8. How to Make a Habit Irresistible
  9. The Role of Family and Friends in Shaping Your Habits
  10. How to Find and Fix the Causes of Your Bad Habits
  11. Walk Slowly, but Never Backward
  12. The Law of Least Effort
  13. How to Stop Procrastinating by Using the Two-Minute Rule
  14. How to Make Good Habits Inevitable and Bad Habits Impossible
  15. The Cardinal Rule of Behavior Change
  16. How to Stick with Good Habits Every Day
  17. How an Accountability Partner Can Change Everything
  18. The Truth About Talent (When Genes Matter and When They Don't)
  19. The Goldilocks Rule: How to Stay Motivated in Life and Work
  20. The Downside of Creating Good Habits