---
product_id: 85862027
title: "Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones"
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---

# Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

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The #1 New York Times bestseller. Over 25 million copies sold! Translated into 60+ languages! Tiny Changes, Remarkable Results No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results. If you're having trouble changing your habits, the problem isn't you. The problem is your system. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you'll get a proven system that can take you to new heights. Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field. Learn how to: make time for new habits (even when life gets crazy); overcome a lack of motivation and willpower; design your environment to make success easier; get back on track when you fall off course; ...and much more. Atomic Habits will reshape the way you think about progress and success, and give you the tools and strategies you need to transform your habits--whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, or achieve any other goal.

Review: Atomic Habits will change your life! 9 takeaways - Atomic Habits by James Clear is one of those rare books that I immediately read twice in a row. It is filled with dozens of science-backed and actionable nuggets of wisdom. Do you want to improve any habits in your life? I heartily recommend Atomic Habits to you! We are all driven by our habits - many of which are unconscious. Below are 9 quotes and takeaways from this life-changing book: 1. "Getting 1 percent better every day counts for a lot in the long-run." Atomic Habits explains why the little things you do every day matters. Your little habits matter. It may not seem like a big deal to skip a workout or to be kind, but it is a big deal. Imagine if you improved your habits by only 1% every day. You'd be dramatically a different person in a year. Then imagine if you let your habits decline by 1% every day. You'd be in a much worse spot in life overall a year from now. Your little habits - atomic habits - count for a lot in the long run. What little habits are you improving upon (or neglecting...) today? 2. "You do not rise to the level of your goals. You fall to the level of your systems." This is such an important point in the book. Oftentimes we focus on goals in our life, while neglecting to focus on the systems that help us achieve goals. As an example, I had a friend who had the goal to complete a triathlon. He achieved this goal! And then he quit working out for the next year and got out of shape... He was so focused on achieving a goal that he neglected his underlying systems of being healthy. Goal achievement can actually set us back if we don't get set up sustainable systems. Get the systems right and then we'll indeed also achieve our goals. Systems > Goals. 3. "Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity." I love this quote from the book. Every action - every habit - you take casts a vote for the type of person you want to become. Do you want to be a more organized person? When you develop habits and systems that organize your life, you are casting votes for thinking of yourself as an organized person. You think to yourself, "hey, I'm an organized person." And then you reinforce that belief with your habits and actions - a virtuous cycle! The flip side of this can be true too. What if you often show up late to meetings? You're casting votes that may make you think "well, I'm just a person that is always late." An un-virtuous cycle. Be careful to make sure that your habits and ultimately your beliefs cast votes for the type of person you want to become and, indeed, who you truly are. 4. "How long does it actually take to form a new habit? You just need to get your reps in." Atomic Habits answers the question of "how much time does it take to form a new habit" with a better answer of : X number of actions. Meaning, you may need to simply complete a new habit 100 times for it to stick, which could be done in 3 days or 3 weeks or 3 months, depending on the new habit. It is better to think of forming new habits in terms of consistently taking action, versus trying to stick to a habit for just X number of days. Get your reps in. 5. "Reduce friction. Decrease the number of steps between you and your good habits." The inverse of this is also true - increase friction between you and your bad habits! I think about this a lot when it comes to eating healthy. I need to reduce friction by having healthy food in the house and healthy snacks at work. And I need to increase friction by not having candy in the house or in my office! Out of sight, out of mind. In sight, and I eat it. :) (which of course reminds me of the Dad joke I often tell my girls: "I'm on a seafood diet. I see food and I eat it...) 6. "Use temptation bundling. Pair an action you want to do with an action you need to do." This is a powerful concept. I put this in practice by only "watching TV" when I'm on the treadmill. I am able to run at a 6 MPH pace and watch TV or videos on the iPad when I'm on a treadmill. So, I generally only watch sporting events or movies or 80s music videos on YouTube when I'm running on the treadmill. This approach actually allows me to run longer if I want to watch a full half of a game, for example. And 80s music videos will often give me the energy to run that extra mile. :) Think about a new habit you want to start and how you can bundle it with an action you're already taking. Stack them together - i.e. habit stacking. 7. "Use a habit tracker. Keep track of your habit streak and 'don't break the chain.'" Atomic Habits does a nice job of explaining the importance of tracking your habits for success. What gets measured gets managed. One of my favorite habit trackers is a FitBit/Apple Watch, which tracks steps, heart rate, sleep, weight and can even track food intake/calories, if you input this data. My behavior definitely changes thanks to these habit trackers. Atomic Habits gives you additional habit tracker resources. 8. "Never miss twice. When you forget to do a habit, make sure you get back on track immediately." We all will have days where we fall off the bandwagon and our habits go in reverse. Well, that's okay for one day. Don't let it happen twice. Get back on track as soon as possible. (And, yes, sometimes we miss a habit two days in row. Just don't let it become three days...) 9. Author James Clear gets to the point quickly in Atomic Habits and with actionable advice. James has been blogging about habits, health, happiness, creativity and productivity since 2012. Check out a sampling of his writing at his website. James is also fun to follow on Twitter. Atomic Habits has 20 relatively short chapters that open with compelling stories and end with helpful chapter summaries. If you listen to books on Audible, I highly recommend the audio book as James reads this book very passionately.
Review: A Life-Changing Guide to Building Better Habits - Atomic Habits by James Clear is one of the most practical and impactful self-improvement books I've read. Instead of focusing on massive life changes, the book shows how small, consistent improvements can lead to remarkable results over time. James Clear breaks down the science of habit formation into simple, actionable strategies that are easy to understand and apply. The concept of improving by just 1% each day is powerful, and the book provides real-world examples that make the ideas relatable. The framework for building good habits and breaking bad ones is straightforward and effective. What makes this book stand out is its focus on systems rather than goals. Clear explains that lasting success comes from creating routines and environments that support positive behaviors rather than relying solely on motivation or willpower. Whether you're trying to improve your health, productivity, finances, career, or personal relationships, the lessons in this book can be applied to almost any area of life. Pros: -Easy to read and highly engaging -Packed with practical, actionable advice -Science-backed concepts explained simply -Helpful real-life examples and stories -Applicable to both personal and professional goals -Focuses on sustainable, long-term improvement Cons: -Some concepts are repeated throughout the book -Readers looking for quick fixes may find the approach gradual -Certain examples may feel familiar if you've read other habit-related books Overall: Atomic Habits is an outstanding book that delivers actionable strategies for creating lasting change. Its simple approach, practical tools, and powerful insights make it a must-read for anyone looking to improve their daily habits and achieve long-term success. Rating: ★★★★★ (5/5)

## Technical Specifications

| Specification | Value |
|---------------|-------|
| Best Sellers Rank | #1,400 in Kindle Store ( See Top 100 in Kindle Store ) #1 in Popular Social Psychology & Interactions #1 in Personal Transformation Self-Help #1 in Organizational Behavior (Kindle Store) |

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## Customer Reviews

### ⭐⭐⭐⭐⭐ Atomic Habits will change your life! 9 takeaways
*by M***D on May 30, 2019*

Atomic Habits by James Clear is one of those rare books that I immediately read twice in a row. It is filled with dozens of science-backed and actionable nuggets of wisdom. Do you want to improve any habits in your life? I heartily recommend Atomic Habits to you! We are all driven by our habits - many of which are unconscious. Below are 9 quotes and takeaways from this life-changing book: 1. "Getting 1 percent better every day counts for a lot in the long-run." Atomic Habits explains why the little things you do every day matters. Your little habits matter. It may not seem like a big deal to skip a workout or to be kind, but it is a big deal. Imagine if you improved your habits by only 1% every day. You'd be dramatically a different person in a year. Then imagine if you let your habits decline by 1% every day. You'd be in a much worse spot in life overall a year from now. Your little habits - atomic habits - count for a lot in the long run. What little habits are you improving upon (or neglecting...) today? 2. "You do not rise to the level of your goals. You fall to the level of your systems." This is such an important point in the book. Oftentimes we focus on goals in our life, while neglecting to focus on the systems that help us achieve goals. As an example, I had a friend who had the goal to complete a triathlon. He achieved this goal! And then he quit working out for the next year and got out of shape... He was so focused on achieving a goal that he neglected his underlying systems of being healthy. Goal achievement can actually set us back if we don't get set up sustainable systems. Get the systems right and then we'll indeed also achieve our goals. Systems > Goals. 3. "Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity." I love this quote from the book. Every action - every habit - you take casts a vote for the type of person you want to become. Do you want to be a more organized person? When you develop habits and systems that organize your life, you are casting votes for thinking of yourself as an organized person. You think to yourself, "hey, I'm an organized person." And then you reinforce that belief with your habits and actions - a virtuous cycle! The flip side of this can be true too. What if you often show up late to meetings? You're casting votes that may make you think "well, I'm just a person that is always late." An un-virtuous cycle. Be careful to make sure that your habits and ultimately your beliefs cast votes for the type of person you want to become and, indeed, who you truly are. 4. "How long does it actually take to form a new habit? You just need to get your reps in." Atomic Habits answers the question of "how much time does it take to form a new habit" with a better answer of : X number of actions. Meaning, you may need to simply complete a new habit 100 times for it to stick, which could be done in 3 days or 3 weeks or 3 months, depending on the new habit. It is better to think of forming new habits in terms of consistently taking action, versus trying to stick to a habit for just X number of days. Get your reps in. 5. "Reduce friction. Decrease the number of steps between you and your good habits." The inverse of this is also true - increase friction between you and your bad habits! I think about this a lot when it comes to eating healthy. I need to reduce friction by having healthy food in the house and healthy snacks at work. And I need to increase friction by not having candy in the house or in my office! Out of sight, out of mind. In sight, and I eat it. :) (which of course reminds me of the Dad joke I often tell my girls: "I'm on a seafood diet. I see food and I eat it...) 6. "Use temptation bundling. Pair an action you want to do with an action you need to do." This is a powerful concept. I put this in practice by only "watching TV" when I'm on the treadmill. I am able to run at a 6 MPH pace and watch TV or videos on the iPad when I'm on a treadmill. So, I generally only watch sporting events or movies or 80s music videos on YouTube when I'm running on the treadmill. This approach actually allows me to run longer if I want to watch a full half of a game, for example. And 80s music videos will often give me the energy to run that extra mile. :) Think about a new habit you want to start and how you can bundle it with an action you're already taking. Stack them together - i.e. habit stacking. 7. "Use a habit tracker. Keep track of your habit streak and 'don't break the chain.'" Atomic Habits does a nice job of explaining the importance of tracking your habits for success. What gets measured gets managed. One of my favorite habit trackers is a FitBit/Apple Watch, which tracks steps, heart rate, sleep, weight and can even track food intake/calories, if you input this data. My behavior definitely changes thanks to these habit trackers. Atomic Habits gives you additional habit tracker resources. 8. "Never miss twice. When you forget to do a habit, make sure you get back on track immediately." We all will have days where we fall off the bandwagon and our habits go in reverse. Well, that's okay for one day. Don't let it happen twice. Get back on track as soon as possible. (And, yes, sometimes we miss a habit two days in row. Just don't let it become three days...) 9. Author James Clear gets to the point quickly in Atomic Habits and with actionable advice. James has been blogging about habits, health, happiness, creativity and productivity since 2012. Check out a sampling of his writing at his website. James is also fun to follow on Twitter. Atomic Habits has 20 relatively short chapters that open with compelling stories and end with helpful chapter summaries. If you listen to books on Audible, I highly recommend the audio book as James reads this book very passionately.

### ⭐⭐⭐⭐⭐ A Life-Changing Guide to Building Better Habits
*by K***E on September 2, 2026*

Atomic Habits by James Clear is one of the most practical and impactful self-improvement books I've read. Instead of focusing on massive life changes, the book shows how small, consistent improvements can lead to remarkable results over time. James Clear breaks down the science of habit formation into simple, actionable strategies that are easy to understand and apply. The concept of improving by just 1% each day is powerful, and the book provides real-world examples that make the ideas relatable. The framework for building good habits and breaking bad ones is straightforward and effective. What makes this book stand out is its focus on systems rather than goals. Clear explains that lasting success comes from creating routines and environments that support positive behaviors rather than relying solely on motivation or willpower. Whether you're trying to improve your health, productivity, finances, career, or personal relationships, the lessons in this book can be applied to almost any area of life. Pros: -Easy to read and highly engaging -Packed with practical, actionable advice -Science-backed concepts explained simply -Helpful real-life examples and stories -Applicable to both personal and professional goals -Focuses on sustainable, long-term improvement Cons: -Some concepts are repeated throughout the book -Readers looking for quick fixes may find the approach gradual -Certain examples may feel familiar if you've read other habit-related books Overall: Atomic Habits is an outstanding book that delivers actionable strategies for creating lasting change. Its simple approach, practical tools, and powerful insights make it a must-read for anyone looking to improve their daily habits and achieve long-term success. Rating: ★★★★★ (5/5)

### ⭐⭐⭐⭐⭐ Improving a lot since reading this book
*by J***A on April 25, 2026*

This is one of the best self help books I’ve read. I see improvements from my laziness and unconscious bad habits, which were preventing me from being disciplined at work and in how I spend my personal time. Reasons I like this book: * The techniques taught are based on the 4 laws of behavior change and each chapter goes through how to apply the methods of these laws. * Methods are backed by studies and science. * Easy to read (I read it eagerly in less than 2 weeks). * Summary bullet points at the end of each chapter. This makes it easy to revisit the important points. * At the beginning of each chapter, the author gives a quote and example of what a successful and/or famous person did that is relevant to the topic of the chapter. * There is an inspiring intro chapter about the author life and how he overcame obstacles and quickly became successful, surpassing his peers, by applying consistent good habits. * Focuses not on willpower but on human psychology and behavior to create good habits that can be lasting. These are methods that anyone can apply. * Provides very easy practical steps and solutions to building good habits. I highly recommend doing the exercises that you can find for free on the author’s site, which is mentioned in some of the chapters. It really reinforces what you’re learning and gets you to take action. I read this book twice. The first time, I read it without taking notes or doing exercises. I was just digesting the information and realizing where I was doing things wrong. The second time I read the book a few weeks later because I realized I forgot most of what I had learned and wasn’t really applying good habits. However the second time, I read it more quickly glossing over the chapters and focusing on the summary bullet points at the end of each chapter. I also did the written exercises from his site which you can print out. This step really helped me take action and ingrain what I learned. Others books I read after were Brian Tracy’s “Eat that Frog” and No Excuses!” on self discipline. Coupled with this book, I feel like I’m on my way to reaching more of my full potential and becoming the person I want to be. Good habits + discipline = success and happiness.

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*Last updated: 2026-11-03*