If You Want to Build Good Habits & Break Bad Ones

Hello Beautiful People!

I hope you’re all doing well. Today, I want to share my thoughts on incredible “Atomic Habit” Book written by James Clear and also help you in memorizing the book.

Here is my story how I got in touch with this Book.

One day, I was scrolling through YouTube (as usual) when a video caught my eye. It was about beating procrastination and studying for 2 hours a day—something I really needed help with! I wish I had saved the video because the girl in it shared a genius tip to avoid phone distractions.

Strangely, A week later, I saw the same video again—it must have become popular. This time, I watched it till the end and saved it.

Here’s what she did: she bought a timer jar (yeah, I had never heard of that either), put her phone inside, set the timer for 2 hours, and placed it far away where she couldn’t see it. My first reaction? “I NEED that jar in my life!”

She even explained where she got the idea from—it was this book called Atomic Habits. That got me curious, so I went straight to Amazon. First, I looked up the timer jar, and wow, it had a 4.5-star rating with over 7,000 reviews! Obviously, I added it to my cart faster than I procrastinate on everything else. Second. I looked up the Atomic Habit book it was even better 5 star rating with over 130000 review.

But then I stopped myself and thought, “Do I really need this jar?🤔” I mean, why not just put my phone in a drawer, bag, or even my pocket and set a timer? That way, I could save money and feel smart about finding a DIY alternative. Proud of my frugal genius, I mentally high-fived myself🙌 and decided to try it out.

The next morning, I confidently placed my phone in a drawer—one crammed with all sorts of random things like pens, a USB drive, chargers, and who-knows-what-else. It didn’t feel great, but I told myself to stick to the plan. Somehow, I managed to avoid touching my phone that day.

But then came Day 2. After just 30 minutes, I heard the beep of a notification📱. Without thinking, I opened the drawer to check. Spoiler: it was the most boring notification. 🙄Still, somehow, I got sucked in and started scrolling… and scrolling… and scrolling. Hours later, I realized I’d been trapped again in the digital vortex.

That’s when it hit me: this timer jar isn’t just a nice-to-have—it’s a must-have! Sometimes, a clever tool is what you need to stay on track. So, I added it back to my cart and hit “Buy Now.”🛒

Breaking bad habits is one thing, but I also wanted to build good ones. That’s when I decided to buy Atomic Habits by James Clear, and let me tell you, it blew me away.

What makes this book so effective is that it doesn’t just throw abstract ideas at you—it gives you actionable, step-by-step frameworks. Each chapter feels like a hands-on toolkit, designed to help you reshape your life one habit at a time. Clear’s approach is refreshingly practical, rooted in science, and so well-structured that even the biggest, most overwhelming changes start to feel completely doable.

If you’re looking for a guide that cuts through the fluff and actually helps you take action, Atomic Habits is the real deal.

To make it easier to recall the key points, I created the acronym “OATS”:

O stands for Make It Obvious

Clear emphasizes that the environment plays a crucial role in shaping our habits. As he says, “Environment is the invisible hand that shapes human behavior.” If you want to build a habit, make the cues for it obvious. For instance, if you’re trying to remember your nightly medication, keep the pill bottle right next to your bathroom faucet or bed. If you’re aiming to drink more water, place water bottles in areas you frequently visit.

Clear also touches on the reverse: if a habit is difficult to break, you should make the cues less obvious or remove them altogether. If you waste too much time on your phone, place it in another room. If you’re feeling negative emotions from social media, unfollow accounts that spark envy or dissatisfaction. This principle is incredibly practical for both forming positive habits and curbing negative ones.

A stands for Make It Attractive

One of the key strategies for building habits is making them appealing. Clear talks about “temptation bundling,” where you link a habit you need to do with something you want to do. For example, if you enjoy listening to podcasts but find exercising hard to stick to, combine them. Only allow yourself to listen to your favorite podcast while working out.

This principle recognizes the power of dopamine and reward systems in forming habits. The more attractive a habit becomes, the easier it will be to sustain. Making the new habit fun or rewarding in some way increases your chances of sticking to it.

T stands for Two-Minute Rule

The Two-Minute Rule is a game changer when trying to adopt a new habit. Clear suggests that if you find a habit too daunting to begin, scale it down so that it only takes two minutes. For example, if you want to exercise, start by simply putting on your workout clothes. If you want to read more, start by reading just one page a day. The idea is to lower the barrier to entry so the habit feels effortless, which makes it easier to commit to.

This micro-habit method builds consistency. Once you begin the two-minute version of the habit, you’ll often find it easier to continue beyond that short time frame. This rule essentially makes starting the hardest part of the habit process easier to overcome.

S stands for Make It Satisfying

A habit is more likely to stick when it provides instant gratification. Clear encourages the use of positive reinforcement. When you finish a habit, reward yourself immediately. Whether it’s a small treat, a short break, or something enjoyable, it’s important to create a positive connection between your new habit and satisfaction.

Using a habit tracker is another great tool. Tracking helps you visually see your progress, and the desire to “not break the chain” can become its own form of motivation. And if you miss a day? Clear advises to “never miss twice.” Missing once can be forgiven, but letting the slip-up repeat can break momentum, so it’s key to bounce back quickly.