#3 Atomic habits: Takeaways
- Anisha Ghosh
- Feb 1
- 6 min read
Updated: Feb 5
1st February 2025 Vibes: Spicy noodles help you snap back into reality
This Week’s Whisper from the Universe
Every craving is linked to a desire to change your internal state
Let’s (Not) Overthink This
I started a youtube channel by the way, it was my childhood dream to start one, and after fighting my mind to overcome embarrassment and feel like it's not going to be cringe, I did it. So go check it out!!
Today's Newsletter is a bit different than the rest, I got a few dms over on instagram (4 people to be precise lol) asking for the notes from the book atomic habits (reference to my latest video on youtube linked above), I would highly recommend you read it/listen to the book if you're interested, and I hope the following notes help!
Disclaimer: All the content below is adapted from the book Atomic habits by James Clear, I do not claim it as my original idea.
Aggregation of marginal gains, breakthrough moments are often the result of many previous actions
Focus on your identity; Focus on systems not goals
Identity shapes habits, and habits shape identity. Instead of setting a goal like reading more books, think I am a reader. This shift makes reading a natural part of who you are, not just something you try to do.
Beliefs drive behaviour. If you believe I’m not someone who enjoys reading, you’ll struggle to build the habit. Shift the mindset to I enjoy learning through books, and reading will feel effortless.
Action builds identity. Read a page a day, even if it’s just for two minutes. Every time you pick up a book, you reinforce the identity of being a reader.
Repetition = Reinforcement. One book doesn’t make you a lifelong reader, but consistent reading does. The more you show up, the more natural it becomes.
There are 3 levels of change; outcome, process, identity
Is your current pace sustainable? If you’ve been waking up early for the past two months, ask yourself: Can I keep this up long-term, or am I relying on bursts of motivation? Sustainable habits matter more than short-lived discipline.
Goal setting suffers from survivorship bias. Many people want to be morning people, but those who succeed build a system: a consistent bedtime, a no-screen rule at night, and a reason to wake up early that excites them.
Focus on the process, not just the outcome. Waking up at 5 AM once doesn’t make you a morning person. A consistent, well-planned routine does. Instead of chasing the goal of waking up early, create habits that make it effortless.
Detach happiness from the end goal. If your only motivation is the label "morning person," you might burn out. Instead, enjoy the quiet mornings, the slow coffee, and the head start on your day.
Avoid the yo-yo effect. If you wake up early for a few weeks and then slip back into late nights, it’s likely because you were chasing a goal, not building a lifestyle. Make the process enjoyable so it lasts.
Building habits; The habit loop
Vicious Cycle: Let your values and process drive your identity, identity change requires habit changes and habit changes requires identity change
Problem Phase; Cue & Craving : You wake up tired or stressed—cue. The craving? Comfort, relaxation, and skipping the workout. Without that craving for rest, the cue’s just a signal, not an excuse.
Solution Phase; Response & Reward: You skip the workout. Reward? Instant comfort, but the guilt comes later. That’s the habit loop at work—easy in the moment, but doesn’t feel so great long-term.
Habit-Building: Want to move more? Make it obvious (lay out your workout gear the night before), attractive (find a workout you actually enjoy), easy (start with 10 minutes, not an hour), and satisfying (track progress, or reward yourself after).
Breaking a Bad Habit: To skip the sloth mode, make it invisible (hide the couch remote), unattractive (think about how lazy you’ll feel after), difficult (schedule your workout at a fixed time), and unsatisfying (skip the endorphin rush).
Verbalising a Task: Say, “I’m going for a 30-minute walk after lunch.” Saying it out loud makes it real. You’re less likely to bail when you’ve already committed.
Implementation Details: It’s not motivation you’re missing—it’s intention. Instead of saying, “I’ll work out someday,” try, “I’m doing a 15-minute workout at 7 AM.” The more specific, the harder to back out.
Example: Craving laziness? Go for a walk instead of binge-watching. Want a quick win? Do 10 push-ups, then 10 squats. Small steps, big payoff.
The dittero effect, each action becomes a cue to trigger the next behaviour, identify a current habit and stack new behaviour on top to form connections, habit stacking implicitly adds the implementation details in place
One Space, One Purpose: Adjust your environment to make habits easier. Each space should have one clear use—gym gear in the workout area, books by the bed. Simple visual reminders help make actions automatic.
The Role of Dopamine: Habits rely on dopamine. It’s not just linked to pleasure—it drives motivation, learning, and memory. Your brain wants to repeat behaviours that release dopamine, like eating something delicious or completing a workout.
Dopamine & Anticipation: Dopamine spikes not just when you get pleasure, but when you expect it. That’s why waiting for something builds the excitement. Delayed gratification? It makes the eventual reward even more satisfying.
Temptation Bundling: Make difficult habits more enjoyable by combining them with something you love. Want to move more? Listen to a favourite podcast while you exercise. Want to eat better? Watch a show while meal prepping. The “want” makes the “need” less of a chore.
Mindset and Environment
We mimic the habits of 3 groups: close, many, powerful.
Habits are about associations. Desire bridges the gap between where you are and where you want to be.
Create a ritual before tough tasks. Rituals make starting easier and habits stick. The more you ritualise the beginning, the smoother the process becomes.
More practice, less planning
Hebb’s Law: Neurons that fire together, wire together. Repetition strengthens brain connections.
2-Minute Rule: New habit? Keep it under 2 minutes. The first 2 minutes should be easy.
Sometimes, success is about making bad habits hard instead of good habits easy.
Visualise your future self—it helps with habits that lack instant rewards.
Pair habits with reinforcement for immediate rewards when the long-term payoff takes time.
Align short-term rewards with long-term goals. Incentives start habits, but identity sustains them.
Habit trackers make progress clear. Tracking itself reinforces the habit.
Non-scale victories matter. Celebrate things beyond numbers.
Habit contract: Get accountability partners. They’ll hold you to it if you break the deal.
Goldilocks Rule: A human experiences peak motivation when they are right on the edge of optimal difficulty
Work hard on the easy stuff—small wins keep you motivated, small losses keep you engaged.
5 Spectrums of Behaviour:
Open to Experience: Curious vs. Cautious
Conscientiousness: Organised vs. Spontaneous
Extraversion: Outgoing vs. Reserved
Agreeableness: Friendly vs. Detached
Neuroticism: Anxious vs. Calm
Build habits that align with your personality, not the ones that are "popular."
Happiness + Peak Performance = Habit Success. When you feel authentic and genuine, you’re on the right track.
Real success comes from embracing the boredom of habits. If you can stick with it, you’ll see results.
Keep your identity small so you can adapt when life throws you off course.
This Week's Soundtrack
Checkout all the songs from the previous editions of the newsletter
Freeze Frame
Nom Nom Nom
New obsession unlocked, love me. a good roasted veggie dinner, it's easy, I just toss things in the oven and go chill <3
Literary Main Character Moment
I finished reading normal people in literally 3 days, I couldn't keep the book down. It was like watching a tv show, I just had to keep turning to the next page! Loved the book, also very excited to watch the show, it would probably one of my fist times watching a show or movie after reading the book, what a feeling to be cherished <3
If you like romance, real people, honest writing, and just a book you cannot keep down, read this book if you haven't already!! It's a coming of age love story and it made me fall in love with reading <3
A few quotes from the book that I loved, I have like 30+ tabs but these 2 should be good for now
“Marianne had the sense that her real life was happening somewhere very far away, happening without her, and she didn't know if she would ever find out where it was or become part of it.”
“It's funny the decisions you make because you like someone, he says, and then your whole life is different. I think we're at that weird age where life can change a lot from small decisions.”
What’s Cooking in Your World?
How Would You Describe Your January?
Feeling on top of the world! 💪
It was a rollercoaster 🎢,
A bit of a slow start... ⏳
January? What January? 🤔
Byeee, Don’t Forget to Hydrate <3
