1 min read

Summary of Atomic Habits: The Surprising Power of Atomic Habits


  • British Cycling
    • 1908 to 2003 (almost 100 years)
      • Only 1 Olympic gold medal
      • Zero Tour de France wins
    • Hired Dave Brailsford
      • "Marginal Gains"
        • 1% better in small areas -> exponential results when combined
          • 2008 Olymics -> 60% of gold medals
          • 2012 Olympics -> 9 Olympic, 7 world records
          • 5 Tour de France wins in 6 years
  • 1% better each day -> 37 times better in a year
  • Success = small improvements over time
    • Can't climb a mountain in one step
  • Progress is not linear
  • Goals
    • Still needed for direction, but results temporary
    • Winners and losers have the same goals
  • Systems
    • Successful people focus on developing better systems
    • Long lasting results

"You do not rise to the level of your goals. You fall to the level of your systems."
- James Clear

  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