New years start with promises and resolutions, and mine is no different. This year, I’ve decided to read 36 books that I’ve carefully shortlisted over the years. Unlike the fate of most resolutions, this one is for keeps. And what better way to kick things off than with a book that might help me build the right habits? Enter ‘Atomic Habits’ by James Clear—a guide to understanding and mastering the science of habits to create lasting change.

Habits, good or bad, hold immense power over us. They either propel us towards our dreams or keep us stuck in a rut. So, the good thing about the book is that it has six actionable strategies to create lasting habits and shed unproductive ones. I am an old dog who is averse to learning new tricks but this book delivered in spades… ‘Atomic Habits’ provided a wealth of valuable inputs, far more than anticipated.

I’ve outlined my key takeaways, organised in a point-by-point review of the book. Whether you’re a habit-building newbie or an old dog like me, there’s a nugget here for everyone.

The Habit Loop

James Clear explains the four laws of behaviour change through the “Habit Loop,” a powerful framework for building good habits:
– Cue: Make it obvious.
– Craving: Make it attractive.
– Response: Make it easy.
– Reward: Make it satisfying.

The essence? Remove any friction standing between you and your new habit. For example, if you want to start reading, place your book where you can see it – on your bedside table or desk. By the time, you have read pages for the day, reward yourself with a piece of chocolate.

The Reverse Habit Loop

Just as habits can be built, bad habits can be dismantled using the “Reverse Habit Loop”:
– Cue: Make it invisible.
– Craving: Make it unattractive.
– Response: Make it difficult.
– Reward: Make it unsatisfying.

Want to quit a bad habit? Add friction. For instance, if you want to stop doom-scrolling on your phone (and start reading books), log out of social media apps or move them to a hidden folder. Another way is to keep your mobile phone switched off after 8 p.m. everyday till 7 a.m. the next morning.

Systems Thinking

“You do not rise to the level of your goals. You fall to the level of your systems.”

James Clear beautifully explains that goals set the direction, but systems are the real engines of progress. ‘Trust the Process’ is what I say to my kids all the time. Instead of focusing solely on the outcome (e.g., losing weight), create a system (e.g., working out every morning). It’s the daily rituals, not lofty aspirations, that ultimately lead to results.

Compound Growth

Habits, much like investments, benefit from the power of compounding.
– Improving by just 1% each day leads to being 37 times better by the end of the year.
– It’s a testament to showing up daily, even if your efforts seem small.
Remember: Consistency trumps motivation. Motivation fades, but habits endure. Rome was not built in a day.

Habit Stacking

This strategy is about linking a new habit to an existing one. It’s simple yet effective:
– Formula: “After [current habit], I will [new habit].”
– Example: After brewing my morning tea, I’ll meditate for five minutes.

I use habit stacking for my daily calorie burn, bath and listening to music. I sweat it out, get into for a bath, and touch the play button on my Spotify. Highly productive, relaxing and entertaining… all in one.

Identity-Based Habits

One of the most profound ideas in the book is to align your habits with your identity.
– Instead of saying, “I want to run,” I have started telling myself, “I am a runner.”
– Instead of saying, “I want to read books,” I have started telling myself, “I am a prolific reader.”
This mindset shift solidifies your habits because they’re tied to your self-image.

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Conclusion: Who Should Read This Book (and Who Shouldn’t)

Who Should Read It

– Anyone struggling to build or break habits.
– Readers who love actionable, science-backed strategies.
– Those ready to invest in small, consistent changes for big, long-term gains.

Who Might Not Enjoy It

– If you’re already well-versed in habit-building, much of the content may feel familiar.
– Those looking for a light, breezy read—this book leans more towards practical insights than entertainment.

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‘Atomic Habits’ is a good read, especially at the start of the year. It is already changing how I approach my daily routines. If you too want to get onboard to harness the power of tiny changes, this book might just become your mate in a journey towards becoming your better self!