How to Build a Framework for Creating and Breaking Habits
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How to Build a Framework for Creating and Breaking Habits

Published 12/21/2022

It's a new year and time to examine the habits that held you back over the last year or most of your life.

We like to start our annual habit discussion by reading the book Atomic Habits: Tiny Changes, Remarkable Results by James Clear.

Atomic Habits is a #1 New York Times and international bestseller with over 9 million copies sold. The book has been translated into more than 50 languages.

James Clear is a writer and speaker focused on habits, decision-making, and continuous improvement. He is a regular speaker at Fortune 500 companies, and his work has been featured in places like Time magazine, the New York Times, the Wall Street Journal, and CBS This Morning. His email newsletter, "3-2-1," is delivered weekly to more than a million subscribers.

Whether you haven't yet had the opportunity or read Atomic Habits and need a refresher, here's a brief summary to help you start the new year with a success mindset.


Atomic Habits

Atomic Habits explores the science of habit formation and how small behavioral changes can significantly improve your life. 

The book provides practical advice on how to create and break habits, as well as how to overcome common obstacles to habit change. 

It begins by discussing the importance of habits in our lives and how even small changes (1% per day) compound to make a big difference over time. Clear argues that it is easier to change your environment than to change your behavior and that the key to successful habit change is to focus on your identity, not your goals. 

Clear then provides a framework for creating and breaking habits, known as the four laws of behavior change: make it obvious, make it attractive, make it easy, and make it satisfying. He also discusses the importance of accountability and creating a support system to help you stick to your habits.

H​ere are our ten main takeaways from the book:

     1. Small habits can lead to significant improvements in your life.

     2. It is easier to change your environment than it is to change your behavior.

     3. You are the average of the five people you spend the most time with.

     4. Your identity influences your behavior.

     5. To create a new habit, make it obvious, attractive, easy, and satisfying.

     6. To break a habit, make it invisible, unattractive, difficult, and unsatisfying.

     7. Change your habits by focusing on your identity, not your goals.

     8. Create a system that makes it easy to do the right thing.

     9. Cultivate a culture that supports your goals by joining a community of like-minded people.

   10. To effectively change your habits, make it a game and have fun with it.



Clear provides a wealth of practical advice and real-world examples of applying the principles of habit formation to various areas of your life, including health, productivity, relationships, and personal finance. 

Overall, Atomic Habits is an accessible and practical guide to improving your life through the power of habit change. Whether you want to make a significant change in your life or improve your daily routine, this book offers valuable insights and strategies for achieving your goals.

T​his summary merely scratches the surface of the wisdom included in Atomic Habits. If this synopsis intrigues you, please grab a copy and start building new habits today.


Anther. Male wellness where it counts.