The Atomic Habits quotes below are some of the most powerful, motivational, and inspiring that have (and still are) helping me to become to the best version of myself. The reality is, building new habits are hard, especially ones that delay our gratification. This book has taught me tips and tools for placing more emphasis on discipline (long-term) rather than relying on motivation (short-term).
Why is it Called Atomic Habits?
Atomic Habits by James Clear is about the power of small, consistent habits in achieving long-term success. Clear argues that by making tiny changes and consistently sticking to them, individuals can transform their lives and achieve their goals. These tiny or “atomic habits” are like atoms. Just like atoms are the building blocks for molecules, atomic habits are the building blocks for success.
The book is divided into four sections: The Fundamentals, the 4 Laws of Behavior Change, Make It Obvious, and Make It Easy. It elaborates on the idea of “atomic habits,” which are small (figuratively atom-sized), incremental changes that compound over time to produce significant results.
Here are the most powerful quotes and key takeaways I’ve curated from Atomic Habits.
Powerful Atomic Habits Quotes to Build a Better You
“If you want to master a habit, the key is to start with repetition, not perfection. You don’t need to map out every feature of a new habit. You just need to practice it” (p.143)
Key Takeaway: This Atomic Habits Quote is one of my favorites. It serves as a reminder that the best way to get better is to learn by doing. There is a learning curve to every new skill and behavior, and it starts by taking the first step. The more you practice it, the better you’ll become at it. This quote has taught me to place more emphasis on action rather than trying to create the perfect plan.
“Reflection and review enable the long-term improvement of all habits because it makes you aware of your mistakes and helps you consider possible paths for improvement” (p.244)
“We tend to imitate the habits of three social groups: the close (family and friends), the many (the tribe), and the powerful (those with status and prestige)” (p. 122)
On the other hand, if you surround yourself with people who are ambitious, share your values, and so on, you’re more likely to adopt their behaviors, which can have a significant impact on your success. Find people who share your values and have the kind of life you want, associate, and learn from them.
“It is the anticipation of the reward – not the fulfillment of it – that gets us to take action. The greater the anticipation, the greater the dopamine spike” (p.106)
Key Takeaway: Learning what motivates us is actually the anticipation of a reward not the actual reward itself was a powerful insight for me. Think about when you have a sugar craving. Do you get more excited about the thought of what you might eat to fulfill that craving (donuts, chocolate, cake, candy, etc.) or more excited when you are actually eating it?
Do you get more excited anticipating a warm-weather beach vacation or actually being on the vacation? This quote has taught me to think about resisting temptation especially with bad habits.
“All big things come from small beginnings” (p.22)
Key Takeaway: We expect progress to be a straight-line but in reality, it rarely is. Only when we see the progress over time, sometimes months, years, or decades, can we realize our progress is moving in an upwards direction. The important thing to remember is, keep going. The chart below was an eye opener for me especially the “Valley of disappointment” label. This valley is a period when you may feel like no progress is being made when in-fact there is. Again, with time and dedication to your good habits, you can achieve exponential success.
“Self-control is a short-term strategy, not a long-term one” (p.95)
The more long-term strategy is to “avoid temptation rather than resist it”. For me personally, I get very distracted by the notifications on my phone when I am trying to get deep work done. Instead of silencing the notifications or turning my screen facedown, I now move the phone into a different room than I’m in. This habit helps me avoid my phone all together and get into a more productive state faster and for longer.
“Environment is the invisible hand that shapes behavior” (p.82)
“Forget about goals, focus on systems instead” (p.23)
If a person wants to earn a six-figure salary, they must consistently produce excellent work. They may need to take classes to obtain certifications, learn how to negotiate, read books, and so on. Someone who wants to be fit must keep track of what they eat daily, as well as maintain their physical activities. An intentional daily focus on systems will help you achieve your goals.
“Good habits make time your ally. Bad habits make time your enemy” (p.18)
Saving $50 a week doesn’t seem like much but if you continue to do that for a year that would be $2,600! That could be a really nice vacation or padding for an emergency fund. If you take it a step further at invest that $50 every month for 10 years (assuming a 10% interest rate) you would have over $38,000! The key takeaway, realize that good habits compound over time which can produce big results.
“Many people begin the process of changing their habits by focusing on what they want to achieve. This leads us to outcome-based habits. The alternative is to build identity-based habits. With this approach we start focusing on who we wish to become.” (p.31)
“In a sense, every habit is just an obstacle to getting what you really want. Dieting is an obstacle to getting fit. Meditation is an obstacle to feeling calm. Journaling is an obstacle to thinking clearly” (p.152)
“Reduce the friction associated with good behaviors. When friction is low, habits are easy. Increase the friction associated with bad behaviors. When friction is high, habits are difficult” (p.155)
“When you start a new habit, it should take less than 2 minutes to do” (p.162)
“When you automate as much of your life as possible, you can spend your effort on the tasks that machines cannot do yet” (p. 174)
- Medicine: Prescriptions can automatically be refilled.
- Personal finance: Employees can save for retirement with an automatic wage reduction. You can also set your bank account to automatically transfer money from your checking account to savings account at a cadence you determine (weekly, bi-weekly, monthly, etc.)
- Cooking: Meal-delivery services can do your grocery shopping.
- Productivity: Social media browsing can be cut off with a website blocker.
“To get a habit to stick you need to feel immediately successful – even if it’s in a small way.” (p.193)
“The dark side of tracking a particular behavior is that we become driven by the number rather than the purpose behind it” p.202
If you are new to playing the guitar and practice 5 hours a week, don’t only measure how much you practice, think about why you started playing guitar in the first place – learning a new musical instrument, getting it touch with your creative side, being able to serenade your partner, etc.
“Professionals stick to the schedule; amateurs let life get in the way” (p.236)
James Clear quotes that “when a habit is truly important to you, you have to be willing to stick to it any mood”. I think about this quote often when I am not feeling in the mood to stick to the habits that are most important to me.
“The Goldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities. Not too hard. Not too easy. Just right.” (p.231)
I hope these quotes have inspired you as much as they have me. Be sure to grab your copy of Atomic Habits by James Clear using the links below!
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