Clear - Atomic Habits [PDF]

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ATOMIC



HABITS



An



Easy



to



Build



&



Prove n Good



Break



Bad



JAMES



CLE AR



Tiny



Way



H abits



&



Ones



Chan ges,



Remarkabl e Results



AVERY



an New



imprin t



of



P enguin



Random



House



OF



P ENGUIN



RANDOM



HOUSE



York



A



AN



IMPRIN T



375



Hudso n



New



York,



Copyright



Stre et New



©



Y ork



201 8



by



10 014



J ames



Cl ear



LLC



Penguin free



s upport s



spee ch,



a



vibrant



g



with



cultu re.



allowing



ISB N



While



the



f



fter



or



autho r



nor



enc ourage s



dive rse



for



b uying



an



aut horized



editi on



par t



in



of



this



b ook



or



di stribu ting



a ny



of



it



an y



form



witho ut



to



pu blish



books



for



eve ry



made



does



ev ery



aut hor



ass umes



Fur ther,



not



ef fort



t o



prov ide



acc urate



Intern et



ha ve



websit es



ext remely sy stem.



2.



so urce



'habat



for



perm ission .



You



a



o f



small



at



the



time



o



a ny



res ponsib ility



f or



err ors,



o r



for



changes



any



contro l



over



and



d oes



not



thing;



the



s ingle



assum e



any



respon sibilit y



or



amount



imme nse



that



occur



a



t he



con tent.



larger



habit



c omplyi n



add resses



e'tamik



the



and



the



a-tom-ic



an



p romote s



rea der.



Version_l



1.



voi ces,



not



c ontinue



has



t he



third- party



their



cr eativit y,



and



neithe r



publ icatio n.



publisher



fu els



9780 735211 308



publica tion,



publisher



to



you



by



w riters



Pengui n



Ebook



Th ank



laws



sc anning ,



suppor ting



Copyri ght



crea tes



co pyrigh t



reproduci ng, re



copy right.



an d



of



ene rgy



a



or



power .



i rreduc ible



u nit



of



a



for



author



1.



a



rout ine



specific



or



pract ice



per formed



regul arly;



an



auto matic



situat ion.



Contents



Title



Pag e



Copyright



Epigraph



Introduct ion:



M v



The



Funda mental s



Why



Tiny



Change s



1



The



Sur prisin g



2



How



You r



3



How



to



The



1st



Make



4



The



It



Habi ts



Build



Stor y



Make



a



Powe r



of



Sha pe



Better



Big



Differ ence



At omic



Your



Habits



Ident ity



in



L aw



O bvious



Man



Who



D idn’t



Look



H abits



Ri ght



4



(a nd



Simple



Vic e



Steps



Versa )



respon se



to



a



5



The



6



Motivat ion



Is



Overr ated:



7



The



to



Self- Control



The



Bes t



Sec ret



2nd



Make



Wav



It



to



9



The



Rol e



of



to



Find



The



3rd



Make



It



a



Ne w



E nviron ment



Make



a



Habit



F amily



and



and



Fi x



Fri ends



the



La w



13



How



to



Stop



Procra stinati ng



14



How



to



Make



Good



15



The



More



Shap ing



of



You r



Yo ur



Bad



Habi ts



Habits



E asy



The



It



M atters



L aw



12



Make



i n



C auses



Walk



4th



O ften



Irresi stible



11



The



Habi t



A ttract ive



How



How



Sta rt



L aw



8



10



to



S lowly,



of



but



L east



N ever



Ba ckward



E ffort



H abits



by



Using



I nevita ble



an d



L aw



S atisfy ing



Ca rdinal



Rule



of



Beha vior



the



C hange



Tw o-Minut e



Bad



Habits



Rule



Imposs ible



16



How



to



Stick



with



Good



17



How



an



Accou ntabil ity



Ha bits



Par tner



E very



C an



D ay



Cha nge



Ev erythin g



Advanced



How



to



Go



Tactic s



from



Being



18



The



Tr uth



19



The



Go ldiloc ks



20



The



Do wnside



Conclusio n:



A



Ab out



Merely



Ta lent



Rul e:



of



(W hen



How



Cr eating



The



Secre t



You



Read



Good



to



to



t o



Bein g



Ge nes



Sta y



Good



Re sults



Shou ld



Little



Le ssons



How



to



Ap ply



How



to



Ap ply



from



H abits



That



Four



Th ese



Id eas



to



Busine ss



Th ese



Id eas



to



Parent ing



Notes



Index



About



the



Next?



t he



Acknowled gments



Autho r



Ma tter



Moti vated



ppendix



What



Trul y



Laws



L ast



Great



a nd



When



They



in



Life



and



Don’t' )



W ork



Introduct ion



My



O



Story



n



the



f inal



the



face



bat



slipp ed



me



d ay



with



direct ly



a



of



my



soph omore



baseb all



out



of



hi s



bet ween



bat .



hands



t he



As



m y



and



eyes .



I



year



o f



high



clas smate



c ame ha ve



fl ying no



school , took



a



t oward



memory



of



I



wa s



full m e



the



hit



in



s wing,



befo re



the



str iking



momen t



of



crushe d



my



impact.



The



bat



nose



s mashed



into



brain



a



my



dis torted



sla mming



swelling



into



into



surged



broken



no se,



When



I



op ened



over



to



h elp.



I



looke d



m y



skull



I



saw



down



such



The



insi de



throu ghout



eyes ,



with



U-shap e.



t he



mu ltiple



m y



face



of



f orce



t hat



it



colli sion



s ent



the



my



head .



sku ll. In



fractu res,



peopl e and



a



star ing



no ticed



Im mediate ly,



fract ion



a nd



soft



two



at



spots



of



a



of



and red



wave



seco nd,



shatte red



me



a



tissue



ey e



of



o f I



had



sock ets.



runni ng on



my



my



clothe s.



a



One



of



used



my



it



Shocked



class mates



t o



plug



a nd



the



took



th e



shir t



off



his



ba ck



and



o f



bloo d



rush ing



fr om



my



s tream



con fused,



I



was



unawar e



of



h ow



handed b roken



ser iously



I



it



to



me.



I



and



b ack



nose.



had



been



injured.



My



teache r



loop ed



long



walk



to



into



scho ol.



took



our



th e



his



nurs e’s



Ra ndom



time



arm



a nd



ar ound off ice:



h ands



wal ked



m y



a cross



to uched slo wly.



shou lder



my



the



we



fi eld,



sid es,



N obody



a nd



do wn



ho lding



realiz ed



b egan



m e



t he



the



hill,



upri ght.



that



every



me



serie s



W e



minut e



mattered.



When



we



a rrived



at



th e



nurse ’s



off ice,



s he



ask ed



a



of



questions .



“What



yea r



is



“1998,”



I



“Who



t he



is



i t?”



answe red.



pre sident



“Bill



Cli nton,”



“What



is



“Uh.



your



Um.”



“Patti,”



I



I t o



That



t he



the



is



I



of



the



The



Ten



2002 .



Unite d



Stat es?”



correc t



sec onds



casua lly,



reme mber



a ctuall y



answ er



was



George



W.



Bu sh.



n ame?”



sta lled.



las t



was



sai d.



m om’s



said



seconds



I t



m y



ig noring



own



ques tion my



p assed.



m other’ s



I



rapid



swell ing



in



ambulance



arriv ed.



Mi nutes



the



and



l ater,



I I



th at



it



h ad



tak en



me



ten



name .



rememb er.



bra in



f act



My



body



los t was



was



una ble



cons ciousne ss



carrie d



out



o f



to



handl e



bef ore scho ol



th e and



taken



to



the



lo cal



Shortly with



ho spital .



a fter



basi c



a rrivin g,



func tions



seizure



o f



the



hurried



t o



supp ly



was me



I



unequ ipped to



a



was



rol led



one



hand.



before, and



ou t



the



unabl e



to



be gan



sw allowi ng



with



s topped ox ygen,



the in



t he



sh utting and



they



situa tion



a lso a nd



emer gency



room



a long



wh ile



an other



into



had



the



b reathe



arrive d



at



hel icopte r



on



I



stru ggled had



e ntirely . de cided



ord ered



d oors



str etcher



w ho



I



As



t he a



m y



firs t



t he



doc tors



loc al



hos pital



helico pter



t o



fly



C incinn ati.



T he



me



down.



breat hing.



breat hing



st reet.



mot her,



c limbed



b ody



I



han dle



of



pushe d My



T hen



hospit al



a cross



nurse



like



me



to



l arger



helipad



by



day.



my



my



own



as



towa rd



rattl ed pumped



t he



on



a



each



me.



h eld



I



my



the



bumpy



b reath



hos pital



besi de she



a nd



a



few



rema ined



hand



sidew alk into



as



m e



m oments u nconsc ious



d uring



the



flight.



While home



He



my to



mother c heck



choked



her



rode



o n



back



my



off



to



me



b rother



tears



eight h-grad e



siblings



with



as



he



and



th e



heli copter ,



si ster



e xplain ed



grad uation famil y



in



and



ceremo ny f riends ,



a nd



to



he



bre ak



my



tha t



my



the



sis ter nigh t.



d rove



t o



fa ther news



tha t



he



Afte r



w ent t o



them .



w ould



pass ing



Cinci nnati



to



m iss my



mee t



my



mother.



When



my



nearly wheeled had



m om



and



tw enty m e



so



lan ded



d octors



into



becom e



I



the



s evere



seizures.



My



br oken



condition



to



un dergo



the



was



day—I



ventilato r.



p ut



on



and



nu rses



t rauma that b ones



the



u nit. I



was



ne eded



surgery .



int o



a



ro of



of



the



s printe d B y



this



ha ving t o



Afte r



med ically



be yet



ho spital,



a



tea m



onto



the



he lipad



time,



the



sw elling



r epeate d f ixed,



induc ed



com a



and in



my



brain



post - trauma tic



but



anothe r



of



I



w as



in



no



seizu re —my



third



and



on



p laced



a



of



My



parent s



they



was



had



were



entere d



diagn osed



brother



w as



si ster



cancer



fr ee.



I



worker with



w ith



six



An d



back



comfo rt



them



a



my



dec ade



the



t wo



the



w as



the



and



five a



half



the



sent same



evenin g



the



m y



hea lthy,



my



My



of



pa rents



and found



ch ild.



prie st



and



a



priest



who



ha d



found



out



my



they



s ister



biops ies,



life,



a



my



time.



years



happ y,



diffe rent



ea rlier,



afte r



at



marrow



norma l



a



ye ars



floo r



hospit al



of



with



wa s



bone



h ospita l



It



o n



I



an d



ye ars



place



parents .



ea rlier



o f



Ten



grou nd



three .



A fter



out



coma,



th e



ta ps,



ten



same



hos pital.



on



age



spi nal



after



a



th is



old.



walked



th e



into



at



months



now, in



to



bu ilding



le ukemia



f inally



s lipped to



same



tr eatmen ts,



little



themselve s



st rangers



the



jus t



chemother apy



While



no



soc ial met



siste r



had



cancer.



As



day



fa ded



parents would



MY



s lept



My



point



the



When



whe re I



fi nally



ability



t o



on



f atigue,



woul d



apple



my



juice



of



eye th e



the



ne xt



docto rs regain ed



smel l.



surprise— the



out



s eries



tell



a



of



mac hines



hosp ital the



me



n ext



me



m attres s—one th ey



lat er,



kept



“I t



wou ld was



m oment



be



one



alive .



My



they



w ide



aw ake



wi th



the



wo rst



ni ghts



of



RECOVE RY



by



in



a



had.”



Mercifull y,



an



from



mothe r



ever



nig ht,



r estles sly



col lapse



worry. I’ve



in to



As



box.



ac t



socke t



of and



sock et,



morn ing felt



my



breat hing



comfo rtable



cons ciousn ess,



a



test,



a



M y



sense



of



nur se



I



disco vered



my



nos e



forc ed



pushed



my



lef t



eye



prec arious ly



me



to



re turned ,



b lowing



he ld



in



rebo unded



relea sing



ask ed



sm ell



h ad



air



me



from



t hat



blow but —t o



throug h



my



I



the



the



co ma.



had



lo st



no se



and



my



sniff



ever yone’s the



outwar d.



My



e yeball



place



my



e yelid



by



to



fractu res bulge d and



th e



opti c



nerve



The



att aching



my



ey e



ophth almolo gist



place



as



take.



I



the w as



ai r



to



s aid



seep ed



sch eduled



for



addi tional



of



boxi ng



mat ch,



bu t



home



with



bro ken



no se,



left



eye.



a



The



follo wing



m onths



was



on



I



pa use.



straight.



It



return



its



to



problems,



had



to ok



it



therap y,



straight



line.



wer e



I



more



I



I



was



I



hal f



one



It



v ision a



month s



few



hard



we ek



for



basi c



m oments



the



hos pital.



like



my



on



t he



f racture s,



and



e verythi ng



in



I



thi s



wou ld



leave



litera lly



me



wro ng



end



I



ret urned



a



bul ging



my



lif e



co uldn’t



d id



eve ntuall y



sei zures



a nd



my



d rive



a



patt erns



to



l et



my



when



I



felt



car



li ke



injury



A t



wal king



i n



me



depres s ed



see



vision



ag ain.



get



woul d



all ow



ey eball



c ould



moto r



no t



whi ch



lo ng



bee n



t he



I



how



into



had



we eks;



Bet ween



tell



back



I



but



befo re



t o



fa cial



felt



slide



lat er,



l ike



to



mont h,



determi ned a



was



do zen



ha rd.



than



gr aduall y



lo oked



a



p ractice d



than



i t



clear ed



locatio n.



was



wo uld



but



heal .



d ouble



mor e



eye



su rgery



were



eigh t



physical



there



to



n ormal



wa s



my



brain .



out,



some a



time



my



down,



a but



an d



overwhelm ed.



I



became



the of



painfu lly



baseb all my



lif e.



Cardinals , months back



But



of



on



my



been



My and



sent



I



was down



play ing



how



on e



year



ha d



playe d



had



a



fa r



later.



dream



I



wh at



leag ue



pl aying I



to



Baseb all



mino r of



ha d



w anted



g o



when



ha d



I



alway s



bas eball



retu rned been



f or



profes sionall y, more



t han



a



the



maj or



St.



too .



any thing



t o par t



L ouis



Afte r



was



to



get



fie ld.



re turn I



dad



of



rehab ilitat ion,



t he



around, was



fi eld



aw are



t o



base ball



t he t o



onl y play



si nce



ag e



wa s



not



junio r with



to



t he



four,



smooth . b e



cut



from



sop homore s



and



f or



When



on



som eone



the



t he



se ason



vars ity



j unior w ho



had



r olled ba seball



v arsity . spent



so



I



ha d muc h



team.



I



time



and



effort



remember



the



da y



through



t he



me



b etter.



feel



After



a



on



th e



it



rad io,



y ear



of



self- doubt,



innings



o f



high



Despite



m y



lack luster



high



new



on



Denis on



t he



school



ye ars,



wasn’t



focused



played



a



going o n



had



to



each



nigh t.



keep



my



they



gave



r oom me



the



ne at a



this



knew



m y



to



a



make



song



the



In



of



wh en



and



s mall



I



it



h abits



play ed



than



were



a



the for



I



pl ace



a



ele ven game .



coul d to



Th e



co llege



as



singl e



going



happ en.



ma ke



t eam



bel ieved



b egan



was



I



more



it



wo uld



var sity



st ill



m aking



as



t hat



total,



barel y



i f



for



inju ry,



powe r



one



of



I



was



I



life



built



me ssy and



of



growi ng



de cision s



alt hough



I



was



De spite



to



a



i n



bec ome



on



t he



orde r.



good



wor ld



tidy.



b est



thrill ed.



startin g



my



sense



the



an d,



m anaged



ga mes, In



for



fiel d.



beg inning ,



team



be



gett ing



vi deo



An d



was



fre shman, I



flip ped



cri ed



turn ing



at



Den ison



wh ere



I



would



the



first



time.



my



life.



I



H ABITS



bas eball



as



I



thin gs



was



A BOUT



and



that



after



su rprisi ng



car



I



years



the



m y



I



two



a



vivi dly



career ,



cam e



It



I



s chool



respo nsible



on e



humilia ting.



bas eball,



the



LEA RNED



again.



varsi ty



th e



was



roster



I



on



I



Attending spot



schoo l



it



was



in



mana ged



And



discover



I



made



cu t



sea rching



player .



Universit y.



HOW



r arely



I



sa t



great



improve, point



I



de sperate ly



b ut



a



gett ing



h appened .



senior,



become



I



sport ,



These



cont rol beli ef



a



the



the



colleg e



peers



h abits



coll ege



my



and



do rm,



myself



life.



of



ear ned



of my



a



th e hig h



athle te.



Whi le



my



bottom



cha os



team



improv ements



ov er in



at



bas eball



s leep



of



of



an ytime



wen t I



were I



rippl ed



s tayed



to



m ade



into



a



to



the



up



b ed



m inor,



start ed



soon,



so



lat e



I and



ear ly



point



to



but feel



c onfide nt



c lassro om



as



I



improved first



A



stu dy



i s



a



case s,



small



but



ro utine



life,



the



I



me



wh en



made



it



a



that



1 70



staff.



end



of



th e



not



until



a



my I



se nior



was



Six



years



had



the



hospi tal,



after



a nd



athlete



a t



America



T eam—an By



books



eight



universit y’s



hope



ended years,



s traight



A’s



d uring



my



arr ived,



t hat



h it



int o



in a



this



or



his toric



I



believ e



I



accum ulated



re sults



for



in



t he



that



fir st



t imes



tim e



p er



bulked



w ere in



wee k,



up



and



fr om



me



a



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f orget



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drin k



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ar e



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l



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r



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FIGURE habit



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6



Motivatio n Often



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wit hout In



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11.4



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results—w ith anyone



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A ttract ive



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FIGURE



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the well



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Chapter



■



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17



How



an



Ac counta bility



Change



Ev erythi ng



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Harvard



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negotiati on



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HABIT



CONTR ACT



The



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Goldi locks



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GOLDI LOCKS



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GOLDILOCK S



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FIGURE



15



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H ABIT



FIE LD



REPETITON S



FIGURE



16 :



The



proces s



improveme nts



on



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pe rforma nce



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level



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Y OUR



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ADJUS TMENTS



19 85-198 6



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