Hello Readers! Are you searching for the Atomic Habits by James Clear Book PDF and its summary? Then you came to the right place.
In today’s article, I will give you the PDF of Atomic Habits by James Clear Book. And I will also give its summary and that too chapter-wise. After reading this book the readers give a very positive review. Most of the readers said after reading this book, people feel so many changes in their habits and enough productivity in everyday life.
Atomic Habits Book PDF
| Information | Detail |
|---|---|
| Name | Atomic Habits PDF Book |
| Size | 5 MB |
| No. of Chapters | 20 |
| No of Pages | 256 |
| Quality | HD |
| Link | DOWNLOAD |
Atomic Habits Book PDF Summary Chapter Wise
Chapter 1: The Surprising Power of Atomic Habits
The responsibility of professional cycling in Britain was on the British Cycling Institute. The performance of this institution in cycling was nothing special. Britain’s cycling team was continuously losing and all brands were withdrawing from endorsing Britain’s team. That’s why the British cycling institute hired Dave Brailsford as a coach. Brailsford’s philosophy was that everything should be divided into small sections. And then a 1% improvement should be made in everything.
From the design of the cycles to the clothes of the players. He redesigned them and changed the workout routine of the players and in this way, he kept on making small improvements in everything. Now he understood the individual needs of each player and improved everything from their sleep schedule to their physical therapy.
Well, He did not make all these improvements on a large scale but in very small steps. In this way, he changed hundreds of things by 1%, and within 5 years. The performance of Britain’s cycling team became much better. From 2007 to 2017, this team won 178 world championships and 66 Olympic medals. This story of the Britain Cycling team proves that even small changes can make a big difference.
The math behind this is very simple. If you improve yourself by just 1% every day. Then at the end of the year, you will be 37 times better than before. Just as the money keeps increasing with time in the form of compound interest. Similarly, the effects of your positive habits also increase with time.
Chapter 2: How Your Habits Shape Your Identity
It is generally difficult to develop good habits as compared to bad habits. This is why there is a high possibility that you will keep repeating these bad habits in the future as well. Maintaining good habits like meditation or habits like cooking is a bit difficult. But once these habits are formed, they stay with you forever. The main reason for the formation of bad habits is that we try to change the wrong things.
The best way to change Bad Habits is to change your identity. This is also important because it is very difficult to change any habit until you change from within. Once a habit gets attached to your identity. Then your pride also gets involved in it and then it is very difficult not to take these habits seriously. You have to first decide what you want to become and then accordingly small changes have to be made. That’s why at the end of the day. Your focus should not be on your result but on what kind of person you want to be.
Chapter 3: How to Build Better Habits in 4 Simple Steps
Who first told how habits are formed, used to study mostly animals. As an experiment, he locked some cats in a cage. From where these cats could easily get out of the cage by pressing a lever. After struggling for some time, the cats understood that the gate opens as soon as the lever is pressed and from there they can get out of the cage. Soon it became a habitual and automatic response for them.
Earlier, when it used to take one and a half minutes for her to come out of this cage. By repeating the same thing again and again, now she started coming out of the cage in 6.3 seconds. Edward concluded from this experiment that it is easy to repeat the behavior which has positive consequences. There are 4 simple processes to form any habit.
- 1st-Cues – which act as a trigger for our brain.
- 2nd- Cravings – This is the motivational force behind your habit.
- 3rd-Response – This is your actual habit.
- 4th-Reward – This is the end goal of your habit. In this way, Cues take your attention toward the reward. Cravings create desires in you related to that reward, and thorough response you get that reward.
Let us understand this through an example: Cue – You got a new message on your phone Craving. You want to read that message Response. You pick up the phone and see the message Reward. Your desire to read the message is fulfilled. Now it comes to how to make good habits and how to eliminate bad habits.
Chapter 4: The Man Who Didn’t Look Right
Psychologist Gary Klien once told the story of a woman working in the paramedical staff to the author of this book, James Clear. That woman once went to a family party. And there she saw her father-in-law and said that he was not looking well. While her father-in-law was feeling well and so he joked back that I was also not feeling well.
A few hours later the man was undergoing surgery to save his life. In the investigation, it was found that he had a blockage in one of the arteries. And he can have a heart attack at any time. But due to the understanding and experience of that woman, her father-in-law’s life was saved. Now the question comes here how did that woman come to know that her father-in-law has some kind of health problem? She had worked as a paramedic with people with this type of condition for so many years. That she could tell someone’s condition by looking at their face. Similarly, an art curator can also tell by looking at an art piece from his experience. Whether art is real or fake.
Our brain learns from experiences only. That’s why all our actions are controlled by the subconscious and automatic mind and because of these actions. Our habits are formed. Gradually these habits become so common and automatic that they become almost invisible to us. We fail in most things because we lack self-awareness. For this, you can create a Habit scorecard so that you can pay attention to your behavior. First of all, make a list of your daily habits like Wake Up In The Morning turning off The Alarm See Phone Bath Brushing Drinking Tea, etc. When the complete list is made, pay attention to which of these habits is good.
Chapter 5: The Best Way to Start a New Habit
In 2001, UK researchers experimented so that they could develop better exercise habits among people. He divided 248 people into 3 groups. No instructions were given to the first group to exercise. The second group was asked to read motivational material so that they could know about the benefits of exercise while the third group was also given the same instructions as the second group but Also added that he should keep a record of his exercise routine. Only 35% to 38% of people in the first and second groups exercised. While 91% of people in the third group exercised.
The surprising thing was that despite reading motivational things. There was no significant difference between the results of the second group and the first group. Most people think they cannot do anything because they lack motivation. There is no lack of motivation in them but a lack of clarity. Many people waste their whole lives because they always keep waiting for the right time to do anything. You need to follow a plan rather than wait for the right time. For example, you can make a plan in such a way that Meditation. I will do meditation every day at 8:00 am for 20 minutes of Exercise. I will exercise in the gym at least 3 days a week for 1 hour. Study – I will study in my room for at least 1 to 2 hours daily.
Chapter 6: Motivation Is Overrated; Environment Often Matters More
Anne Thorndike, a primary care physician, once had a strange idea. She believed that without any motivation or willpower. She could change the eating habits of the staff and visitors of her hospital. After this, he and his colleagues did research together and experimented with the hospital cafeteria. He changed the arrangement of the cafeteria’s food and drinks and replaced most of the soft drink bottles with water.
Very surprising results were obtained from this small change. Suddenly, the sale of soft drinks in the cafeteria decreased a lot and the sale of water bottles increased a lot. This proves that people usually do not choose things. Just because of what those things are, but they choose such things because they are easily available. We often think that we have very good control over ourselves but the reality is far different from this. The environment around you has a great impact on your life and your behavior.
Chapter 7: The Secret to Self-Control
America’s famous politician Robert Steele discovered such a thing in 1971, which shocked the whole world. US – During the Vietnam War, most of the American soldiers had become drug addicts. Later, when a study was done on these people. It was found that most of the soldiers had left drug addiction as soon as they returned home. This thing came to the fore at such a time when it was understood that any addiction is permanent. The conclusion that came out of this study is that if a big change is made in the surrounding environment. Then it can be easy to leave the addiction.
There were such triggers around these soldiers in Vietnam due to which they became drug addicts. Such as the easy availability of drugs. The drug addiction of a friend, and common stress during the war, etc. But when he came back to his home in the US. All these triggers also disappeared, so it became easier for him to quit his addiction. Scientists are also now accepting the fact that self-control alone is not enough to remove bad habits. In reality, the people who can eliminate their bad habits are the people who structure their lives in a better way. In short, they spend little or no time between the triggering or tempting situation. And the environment of their bad habits. The Second Law Makes It Attractive.
Chapter 8: How to Make a Habit Irresistible
A Dutch Scientist, Niko Tinbergen did several experiments one after the other in 1940. Which changed the whole world’s view of motivation. He experimented on a bird named Herring Gulls which had red dots on its beak. He noticed that whenever the children of this bird were hungry. They used to peck at the red dot of their mother’s beak. After this Scientist, Niko made a cardboard bird which also had a red dot on its beak and placed it in that bird’s nest. After this, he observed that when the children were hungry. They were pecking at the cardboard bird’s beak in the same way as they used to peck at the real bird’s beak. Niko Tinbergen also received the Nobel Prize for this experiment and many similar experiments.
This experiment shows how our mind is already filled with various conditions. Thousands of years ago, humans wandering in search of food used to look for such food. Which was rich in sugar and fat, and then they used to eat as much food as they could. Because they did not know when the next time they would get food. Although today there is no dearth of food around us, our minds are conditioned with their old thinking. And by taking advantage of this behavior, fast food companies and advertising companies present food in front of us by making it more and more attractive.
Chapter 9: The Role of Family and Friends in Shaping Your Habits
Human beings are a kind of herd animals. You always want to fit in the herd and build good relationships with others. So that you can gain the respect of your colleagues and partners. Charles Darwin has said that in the longest history of the human species. Those who have learned to adapt and collaborate most effectively have been the most successful.
It means that connecting with someone is one of our deepest desires of us humans and hence we do not invent. Our habits but imitate them. We always follow such habits which are considered normal in our culture because we want to remain a part of our culture. We follow the script which is assigned by our friends, family, school, and society.
Chapter 10: How to Find and Fix the Causes of Your Bad Habits
Once James, the author of this book, was having dinner with his friend Mike and his companions in a hotel in Istanbul. When he came to know that out of the 7 people present at that table. He was the only person who had never smoked. Only then did he come to know the heart-wrenching fact that half of the people present there had stopped smoking cigarettes, of whom Mike was also one. Mike said that after reading Allen Carr’s book Easy Way to Stop Smoking, he left this habit.
After listening to Mike, James read some parts of this book. And came to know that Allen Carr has adopted a very interesting strategy. So that people who smoke cigarettes can end their cravings forever. Many such things are repeated again and again in this book. Like you are thinking that you are giving up something. But you are not giving up because cigarette never does anything for you. You think that drinking this will eliminate stress but no, drinking this will not benefit the nerves but will harm them.
When you finish this book. Smoking cigarettes seems the most ridiculous and senseless thing in the world. his is equivalent to the 2nd law of breaking a bad habit, that is, making it unattractive. Similarly, every craving has a deep motive that is not easily visible. We do not eat chocolate just because we need to eat it to stay alive. But we have a craving for the taste of chocolate. It is a fact that some kind of motive is hidden behind most of our behaviors. The 3rd Law Make It Easy.
Chapter 11: Walk Slowly, but Never Backward
Jerry Uelsmann was a professor of film photography at the University of Florida. He named the first group as the quantity group and the second group as the quality group. The first group was told that they would get grades based on the number of photos they clicked while the second group was told to click only one best photo and would get grades based on the quality of that photo. At the end of the session. He was surprised to see that the best photos were taken by the first group.
The students of the first group kept experimenting with their photos and kept improving the lighting, location, and scenery so that their skills got better every time. Whereas the other group just sat for a nice photo so they didn’t have much to show for their work. It’s easy to get bogged down in finding the best solution for making some life changes, such as the fastest weight loss idea. The best program to build muscle, and the best side business option.
We focus so much on the best idea that we never act on it. There is a lot of difference between being in motion and taking action in real. Like when you think of writing something, it is just a motion. If you pick up a pen and paper and sit down to write, then it is an action.
Chapter 12: The Law of Least Effort
Our real motivation is not to work hard and become successful. But in reality, we are very lazy and like to do easy things. Energy is very precious to us, so our brain is made in such a way that it saves energy whenever possible. Every work requires energy, the more energy it takes, the less we want to do that work. For example, if you make a goal of doing 100 pushups every day. Then you will not be able to continue for a long time. On the other hand, if you make a goal of just one pushup every day. Then you will be able to continue it for a long time.
Now the question arises that if we are so lazy then how can so many people become so successful in the world? So the answer is that everyone has to face good and bad days. But you have to ensure that even on your worst days you continue to do your work and minimize the interruptions between it as much as possible. The idea here is not to do easy things but to make difficult things easy.
Chapter 13: How to Stop Procrastinating by Using the Two-Minute Rule
We humans always either want to do something big or do nothing. We tend to try to do too much in too little time and hence it becomes very difficult for us to do anything consistently. To overcome this tendency, you can adopt the 2-minute rule in which whenever you start a new habit, it should not take you more than 2 minutes to do it.
For example – Instead of folding all your laundry, fold just one piece of clothing. Instead of running for 3 miles wearing only your running shoes Instead of becoming a great reader. Read only one page of a book every day. Any Habit is useless if you do it only for 1 day in a month and leave it for the remaining 29 days. The 2-minute rule may seem like a joke to some people. You might think you’re fooling yourself, no one wants to read a page or do a push-up. It is just a tool to start and develop any habit. So try to do anything for just 2 minutes and then stop.
Chapter 14: How to Make Good Habits Inevitable and Bad Habits Impossible
Famous French author Victor Hugo was given 1 year by his publisher to write his book. But all of Hugo’s time was spent on other works and he wasted all his time. His publisher got very angry with him and asked him to complete his book within just 6 months. Victor found a very unique way to stop his procrastination. He asked his assistant to lock all his clothes in a locker and he had nothing to cover except a large shawl. Since he did not have clothes and could not go out, he concentrated all his attention on writing his book.
The result was that he completed his book 2 weeks before his deadline. Sometimes success is not limited to making good habits easy but also about making bad habits difficult. If you are not able to follow your plan or schedule, then you can learn from Victor Hugo and make your bad habits as difficult as possible. The 4th Law Makes It Satisfying
Chapter 15: The Cardinal Rule of Behavior Change
Animals get their reward instantly. If they hunt, they get food immediately. They get immediately guaranteed results of their actions. But it is not so with us humans. We do not get the result of anything immediately. But our mind has not yet evolved to enjoy delayed results. Luckily, you can train your mind to accept delayed gratification.
The best way for this is that as soon as you do some work, immediately give yourself some good reward. For example, you can make such a commitment to yourself that if you exercise for 30 minutes. You can watch 1 episode of your favorite show. This will reduce your need for immediate gratification. Any habit should be associated with you for a long time. The most important thing should be that whenever you complete a task, you should feel successful.
Chapter 16: How to Stick with Good Habits Every Day
James tells us of a woman who used to put a hairpin from one jar to another every time she finished a job. Similarly, a man used to put marbles from one box to another every time a set of pushes was completed. It’s easier to make progress when you measure your activity visually. Such visual rewards not only help you stay focused but also give you immediate satisfaction.
Another great way to measure your progress is to use a habit tracker. As the name suggests, the Habit tracker tracks all your habits. You can make a list of all the habits you want to follow and keep this list in a place where it is easily accessible. Whenever you complete any task from the list, put a cross in front of it. This will not only make your obvious habits but will also be more attractive and satisfying.
Chapter 17: How an Accountability Partner Can Change Everything
It is possible that if you do not keep accountability or accountability towards anyone. Then you may deviate from your goals. The more concrete the consequences of doing any wrong deed, the more impact they have on human behavior. This is the reason that most behavior changes only when some painful punishment is associated with them.
For example, in 1984, a law was passed in America to fasten seat belts while driving. Earlier, only 14% of people used to wear seat belts. But after this law was passed, this number increased to 88% because if caught without wearing seat belts, heavy fines could have to be paid. Similarly, you can also associate some kind of punishment with it to end any of your bad habits. This will greatly increase the chances of ending that habit. Along with this, you can also find an accountability partner for yourself so that every time you repeat a bad habit. you become accountable to your partner. Advanced Tactics How To Go From Being Merely Good To Being Truly Great
Chapter 18: The Truth About Talent
We all know about Michael Phelps. He is counted as one of the greatest athletes in history. Very few people know the name of Moroccan runner Al Grouj. But he is also a brilliant athlete who won gold medals in the 1500 meters and 5000 meters in the 2004 Olympics. Both these athletes are completely different from each other, especially in their height. While Al Guerzo is 5 feet 9 inches, Michael Phelps is 6 feet 4 inches tall. Despite the difference of 7 inches in height, they both wear the same length of pants.
Now how is this possible? Michael Phelps’ upper body is longer than his lower body, which is perfect for swimming. The same Al Guroj has very long legs and his upper body is small, which is perfect for a long race runner. Now imagine if these two athletes change their sports from each other, will they be able to give the same performance as they did earlier? Like sports, this thing is fully applicable to developing habits. Like sports, this thing is fully applicable to developing habits. If you choose such habits that do not match your personality. Then you will have a lot of problems in developing such a habit.
Chapter 19: The Goldilocks Rule: How to Stay Motivated in Life and Work
Many scientists tried to find the answer to this question, how to maintain motivation forever. The best answer to this was found that we are more motivated towards those tasks which are neither too difficult nor too easy for us. Our brain likes challenges, but if that work is too difficult or beyond our capacity. Then the brain soon loses motivation.
Similarly, even when we do very easy work, we lose motivation because such work becomes boring for us. Scientists have discovered that if a task is about 4% more difficult than our current ability then we are most motivated while doing such work. Now it is not possible to measure any work in this way. So we should use Goldilocks’ law to maintain motivation. Which says that we feel most motivated in any work when that work is challenging for us. But it happens within the scope of our ability or capacity.
Chapter 20: The Downside of Creating Good Habits
The best part about habits is that you can do them without thinking. But their weak aspect is that you do them in a fixed method and are unable to pay attention to small mistakes. You assume that you are doing better because you are feeling better. But in reality, you are only reinforcing your old habits, not improving them. Research shows that once you master a skill, there is a slight decline in it with time.
When you want to increase your possibilities and improve your performance. Then you have to look at the minute things that matter a lot for any habit. That’s why you need to create a system by which you can review your skills and habits. In this way, you can see which habits you adopted last year how you are doing in them this year, and what mistakes you are making. This way you will be able to track your progress and make corrections if needed.
