James Clear

With a fuller understanding of what causes our brain to repeat some behaviors and avoid others, let’s update the Cardinal Rule of Behavior Change: What is *immediately* rewarded is repeated. What is *immediately* punished is avoided.

You should be more concerned with your current trajectory than with your current results. ... If you want to predict where you’ll end up in life, all you have to do is follow the curve of tiny gains or tiny losses, and see how your daily choices will compound ten or twenty years down the line.

The secret of getting results that last is to never stop making improvements. It’s remarkable what you can build if you just don’t stop. ... Small habits don’t add up. They compound. That’s the power of atomic habits. Tiny changes. Remarkable results.

Habits are the compound interest of self-improvement.

The quality of our life depends on the quality of our habits.

The Four Laws of Behavior Change are a simple set of rules we can use to build better habits. They are (1) make it obvious, (2) make it attractive, (3) make it easy, and (4) make it satisfying.

The secret of getting results that last is to never stop making improvements. It’s remarkable what you can build if you just don’t stop. ... Small habits don’t add up. They compound. That’s the power of atomic habits. Tiny changes. Remarkable results.

The Four Laws of Behavior Change are a simple set of rules we can use to build better habits. They are (1) make it obvious, (2) make it attractive, (3) make it easy, and (4) make it satisfying.

The only way to become excellent is to be endlessly fascinated by doing the same thing over and over. You have to fall in love with boredom.

One of the most effective things you can do to build better habits is to join a culture where your desired behavior is the normal behavior. ... Your culture sets your expectation for what is ‘normal.’ Surround yourself with people who have the habits you want to have yourself. You’ll rise together.

With a fuller understanding of what causes our brain to repeat some behaviors and avoid others, let’s update the Cardinal Rule of Behavior Change: What is *immediately* rewarded is repeated. What is *immediately* punished is avoided.

The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game. True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refinement to continuous improvement. Ultimately, it is your commitment to the process that will determine your progress.

Whether we are approaching behavior change as an individual, a parent, a coach, or a leader, we should ask ourselves the same question: ‘How can we design a world where it’s easy to do what’s right?’ Redesign your life so the actions that matter most are also the actions that are easiest to do.

Making a choice that is 1 percent better or 1 percent worse seems insignificant in the moment, but over the span of moments that make up a lifetime these choices determine the difference between who you are and who you could be. Success is the product of daily habits--not once-in-a-lifetime transformations.

Whether we are approaching behavior change as an individual, a parent, a coach, or a leader, we should ask ourselves the same question: ‘How can we design a world where it’s easy to do what’s right?’ Redesign your life so the actions that matter most are also the actions that are easiest to do.