People think when you want to change your life, you need to think big. But world-renowned habits expert James Clear has discovered another way. He knows that real change comes from the compound effect of hundreds of small decisions – doing two push-ups a day, waking up five minutes early, or holding a single short phone call.

He calls them atomic habits.

In this ground-breaking book, Clear reveals exactly how these minuscule changes can grow into such life-altering outcomes. He uncovers a handful of simple life hacks (the forgotten art of Habit Stacking, the unexpected power of the Two Minute Rule, or the trick to entering the Goldilocks Zone) and delves into cutting-edge psychology and neuroscience to explain why they matter. Along the way, he tells inspiring stories of Olympic gold medalists, leading CEOs and distinguished scientists who have used the science of tiny habits to stay productive, motivated, and happy.

These small changes will have a revolutionary effect on your career, your relationships, and your life.

Listening Length

5 hours and 35 minutes
Author

James Clear
Narrator

James Clear
Audible release date

18 October 2018
Language

English
Publisher

Penguin Audio
ASIN

B07J1ZBCZJ
Version

Unabridged
Program Type

Audiobook
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Product details

Listening Length	5 hours and 35 minutes
Author	James Clear
Narrator	James Clear
Audible.in Release Date	18 October 2018
Publisher	Penguin Audio
Program Type	Audiobook
Version	Unabridged
Language	English
ASIN	B07J1ZBCZJ
Best Sellers Rank	#1 in Audible Books & Originals (See Top 100 in Audible Books & Originals) #1 in Personal Success #1 in Stress Management #1 in Psychology (Audible Books & Originals)

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4.6 out of 5

78,565 global ratings

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Abhishek Rakhecha

4 Lesions I learnt from this Book

Reviewed in India 🇮🇳 on 4 February 2022

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1. Don't set Goals : Writer kehte he ki goal set karne ki bajay ek system pe focus karna chaiye
Goals set krna achi bat he lekin us goal ko achieve karne k liye system ko behtar banana padega jo hame us goal tak pahuchayega.
Agar British Cycling team ki bat kare to gold medal jeetna to unka goal shuru re raha tha, lekin Dave ne jab system ko better banaya, to goal apne ap achieve ho gaya.
Maan lijiye apka room bikhra pada he. Ap ek goal set krte ho ki mujhe room clean karna hee to ek bar room clean ho jayega, lekin agar ap apni chijo ko sahi jagah rkhne ki adat bana lo to apka kamra kabhi bikhra milegha hi nai.

2 – Change your Identity :
Apni buri adato ko change krne ke liye hame adto ko chang karne s pehle apne aap ko change karna ki jrurt hoti he .
Hamari adte hamari identity ko follow krti he .
Example k liye –
Man lijiye ek insan cigarette chodne ki koshish krta he . Is douran jab use koi cigarette offer karta he to vo ye kahta he “ nahi yar, me cigg chodne ki kosis kar raha hu’
Usnea bhi tak apni identity nahi badli. Vo apne ap ko abhi bhi smoker manta he.
Lekin, agar vo ye kahe ki “ nahi yar, me cigg nahi pita” is se vo apni identity change kar leta he. Ab vo apne ap ko non smokere consider karta he . This new identity motivates that person to stick with it.

3 – Change your Environment -
Hamare sath akshar esa hota h ki ham kitchen me jate to paani pine k liye, lekin hamari nazar chips k packet pe padti he or ham use khane lagte he .
Hairani ki baat ye he ki hame na to bhookh lagi thi or na hi chips khane ki ichha hui thi.
Malls vale yahi technique use krte he, mehange or profitable products racks me upar or ankho ki range me rakhi jate he jo customer ko easily notice ho jate he .
And chances are that customers in products ko jrurt na hote hue bhi kharid lete he.
Isi technique se ham bhi kisi bhi habit ko abopt kar skte he ya kisi bad habit ko chord bhi skte he.
Fruits jyada khanee h ? to fruit basket ko vaha rkho jaha ap apna din ka sabs jyada time spnd krte ho. Jab fruits apki ankho k samne rahnge to ap automatically unhe consume krne lag jaoge.
Padhai krt krte distract hote h to padhai k liy alag room, ya room me alag table ko study zone bana do. Yani padhai bed pe nhi usi enviorment m kroge, to apka mind kam distract hoga qki usko pata h k aap study zone m ho.

4. Don’t run for the best: Ek choti si interesting si story share krta hu. Florida University ke ek professor ne apne photography students ko 2 groups me divide kiya. Pehle group ko yeh challenge diya ki unko pure semester jyada se jyada photos submit karne he , 100 photos submit krne vale ko A grade, 90 vale ko B.
Or dusre group ko challenge diya to submit only 1 photo but that has to be the perfect one. Jiska photo sabse perfect hoga usko A grade, or us se kam vale ko B grade milega.

Interesting.
At the end of the semester saare best photos surprisingly first group se aye.
Aap bhi soch rahe honge k esa kese hua, dusra group jisne pura semester ek photo ko perfect krne me lagaya unke photos best rank me q nahi aye ?

Because jaha dusra group ek hi photo ko perfect banana me laga raha, pehle group ne jab bahot sare photos click kiye to isi ke sath unki skills bhi enhance hoti rahi. Vo har photo me experiment karte rahe or apni hi mistakes se sikhte rahe.

Agar apko business krna he ya startup krna he or best idea ya best opportunity k liye ruke he to ap kabhi start hi nahi kar paynege,
Jo bhi idea he jesi bhi opportunity he uspe jab mehnat ki jayegi to vo hi best ban jayega.

1,479 people found this helpful

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Aruna Thiruvenkataraj

Unlock Your Potential

Reviewed in India 🇮🇳 on 23 May 2023

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Although I bought this book years ago, I recently had the pleasure of reading this gem and I must say that it exceeded my expectations. From start to finish, this book provided me with invaluable insights and practical techniques that have truly motivated me to take control of my life.

One of the best aspects of this book is how easily relatable its contents are. The author has a remarkable ability to connect with readers on a personal level, making the concepts and ideas accessible to anyone. The use of straightforward language and clear explanations ensures that even complex topics can be easily understood and implemented.

What sets this book apart is its emphasis on actionable techniques. The author doesn't just present theories and concepts; they provide readers with tangible tools to apply in their daily lives. I found myself constantly bookmarking pages and jotting down notes, eager to put the techniques into practice. Whether it was setting goals, managing time effectively, or resolving procrastination issues, each chapter offered valuable advice that I could immediately implement.

The delivery of the book was smooth. The author's writing style is engaging and keeps you captivated from page one. The chapters flow seamlessly, building upon each other to create a comprehensive guide to personal development. I appreciate how the book combines practical advice with real-life examples and anecdotes, making it relatable and easy to connect with.

Furthermore, it delves into the psychological aspects of personal growth, which I found to be truly enlightening. It explores topics such as mindset, self-belief, and overcoming obstacles, providing deep insights into the human psyche. The psychological aspects discussed in the book are wonderful to learn, as they offer a fresh perspective on personal development.

I wholeheartedly recommend the book to anyone seeking personal growth and self-improvement. It's a must-read that has the potential to be a life-changing tool. The book's motivational tone, relatable content, and practical techniques make it suitable for individuals from all walks of life. No matter where you currently stand in your journey, this book will provide you with the guidance and inspiration you need to unlock your full potential.

2 people found this helpful

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Neerush Kumar Reddy

Good

Reviewed in India 🇮🇳 on 2 June 2023

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The book was good

One person found this helpful

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Amazon User

Good book so far, paper quality is sub-par.

Reviewed in India 🇮🇳 on 21 May 2023

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Paper quality is arguably poor, although the book is original.

2 people found this helpful

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Amazon Customer

Nice book.

Reviewed in India 🇮🇳 on 20 May 2023

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It helps you know about habits.

One person found this helpful

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Prasenjeet Kapse

Best quality

Reviewed in India 🇮🇳 on 15 May 2023

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Best quality book

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Khushii

U should buy it

Reviewed in India 🇮🇳 on 1 June 2023

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Its an interesting book once u start reading u can’t be just go away from it
Its and logical book and tell u about life and the things

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User

A good book for the young gen

Reviewed in India 🇮🇳 on 12 May 2023

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One person found this helpful

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Haical Sajovic Haddad

Updated review after 100 days building small yet lasting habits.

Reviewed in the United States 🇺🇸 on 18 October 2018

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I previously wrote this review right after reading the book. Today, February 15th, after applying James’s system for 100 days on a few tiny habits, I feel compelled to share updates with you because they have sincerely worked.

I will divide the review into 5 parts. The first part is a summary of the book with short excerpts highlighted while taking notes. Next, I hope to share pieces of advice that have motivated me while building new habits. Following that, I will share how I implemented the first 3 habits throughout these months. Then, some thoughts to whom I would recommend reading the book. Last, there are 4 complementary readings.

SUMMARY

[Introduction] James starts by sharing personal strategies he implemented to recover from a serious accident in high school. That event forced him to improve the quality of his routine to get his life in order, coming to the conclusion that “we all deal with setbacks, but in the long run, the quality of our lives often depends on the quality of our habits. With the same habits, you will end up with the same results. But with better habits, anything is possible.”

[Section I : The Fundamentals]

[Chapter 1] Here we learn the power of compounding effect: changes that seem small and unimportant at any given day will compound into remarkable results if we are willing to stick with them for months and years. James explains that “breakthrough moments are often the result of many previous actions, which build up the potential required to unleash a major change.” Comparing to habits, he shows that bamboo can barely be seen during the first couple of years while the roots grow underground before exploding for almost 100 feet into the air in a few weeks. From that perspective, we come to understand the best outcomes are generally delayed.

[Chapter 2] Based on a 3-layer concentric circle behavior change model—divided into outcome change, process change, and identity change—James explains that we should pay attention to our inner identity by focusing on beliefs, assumptions, and values. “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 by focusing on who we wish to become.” The strongest changes, then, happen from inside out, starting from our identity, passing through the process, and ultimately changing the outcome.

[Chapter 3] In this chapter we are introduced to a 4-step framework, which is composed of cue, craving, response, and reward. James calls it 'The 4 Laws of Behavior Change'. He then explains that we can think of each law as a lever that influences our behavior—when the levers are in the right positions, they create good habits effortless whereas when they are in the wrong position, it is nearly impossible. Through examples, he explains that “the cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and, ultimately, becomes associated with the cue.” Together they create a habit loop that, when repeated many times, habits become automatic.

[Section II : Make It Obvious]

[Chapter 4] A primer on how cues play a crucial role in predicting habit formation without consciously thinking about the outcomes. Once our habits become so common, the cues associated with them become essentially invisible because they are deeply encoded. If we want to create better habits, a good idea is to be aware of the cues. James finishes up by sharing a strategy called 'Habits Scorecard'—a simple exercise to become more aware of our behavior on a daily basis. We first write down a chronological list of our daily habits and, once we have a full list, we score each habit as an effective, ineffective, or neutral habit. Besides noticing what is actually going on, we can notice if certain behaviors help us become the type of person we wish to be.

[Chapter 5] The cues that can trigger a habit come in a wide range of forms, and the 2 most common cues are time and location. When we make a specific plan for when and where we will perform a new habit, we are more likely to follow through. Stacking our habits by pairing a new habit with a current habit is a form to connect our behavior to our own advantage. An example when building a daily journaling habit would be: “after I pour my cup of coffee each morning, I will journal for 5 minutes.”

[Chapter 6] This chapter shows how our environment plays a crucial role in defining habit behaviors. “Given that we are more dependent on vision than any other sense, it should come as no surprise that visual cues are the greatest catalyst of our behavior.” To build good habits, then, we should either make desirable cues obvious in our environment or build new habits in a new environment to avoid fighting against old ones.

[Chapter 7] One of the most practical ways to break a bad habit is to reduce exposure to the cue that causes it. As James points out, “it is easier to avoid temptation than resist it.”

[Section III : Make It Attractive]

[Chapter 8] James explains how the modern food industry has created products that are more attractive and addictive to consumers, and by doing so he shows that the more attractive an opportunity is, the more likely it is to become habit-forming. Every behavior that is highly habit-forming tends to be associated with higher levels of dopamine. It is the anticipation of a reward that motivates us to take action. “Temptation bundling is one way to make your habits more attractive. The strategy is to pair an action you want to do with an action you need to do.”

[Chapter 9] “We tend to adopt habits that are praised and approved of by our culture because we have a strong desire to fit in and belong to the tribe.” That said, it is common to pick up habits and behaviors from our parents, peers, and colleagues. There is also a tremendous internal pressure to comply with the norms of the tribe. And, finally, we try to copy the behavior of successful people because we desire success ourselves. One of the best strategies to build better habits is to join a culture where the desired behavior is the normal behavior.

[Chapter 10] To avoid unnecessary and detrimental cravings, we should highlight the benefits of avoiding a bad habit by making it seem unattractive. “Habits are unattractive when we associate them with negative feelings.”

[Section IV : Make It Easy]

[Chapter 11] “All habits follow a similar trajectory from effortful practice to automatic behavior, a process known as automaticity. Automaticity is the ability to perform a behavior without thinking about each step, which occurs when the nonconscious mind takes over.” The key component is to pay close attention to the frequency we perform a habit, not much for how long we have been practicing it.

[Chapter 12] Since every action requires a certain amount of energy, we are motivated to do what is easy. By contrast, the more energy required, the less likely it is to occur. “You don't actually want the habit itself. What you really want is the outcome the habit delivers. The greater the obstacle, the more friction there is between you and your desired end state.” That is why we should reduce the friction associated with our habits by creating a prosperous environment to make future actions easier.

[Chapter 13] There are decisive moments that deliver an outsized impact every single day. As James puts, these decisive moments are a fork in the road, sending us in the direction of a productive path or an unproductive one. To avoid procrastination, the skill of 'Showing Up' says that we should start a new habit by taking baby steps, making it as easy as possible to take action. “A new habit should not feel like a challenge. The actions that follow can be challenging, but the first 2 minutes should be easy. What you want is a gateway habit that naturally leads you down a more productive path.” He calls it the 'Two-Minute Rule', meaning that new habits should take less than 2 minutes to do in the beginning. Once the habit is established we can improve and master the finer details.

[Chapter 14] In order to keep bad habits away is to make them difficult in the first place. There are 2 interesting strategies to improve our future behavior. [1] Make good choices in advance before we can fall victim to temptation in the future. James gives a personal example by sharing that whenever he is looking to cut calories he will ask the waiter to split his meal and box half of it to go before the meal is served. If, however, he waits for the meal to be served and tries to eat just half, that would never happen. [2] Make onetime actions that can automate our future habits and deliver increasing returns over time such as buying a good water filter, unsubscribing from unwanted emails, moving to a friendlier neighborhood, buying a standing desk, or setting up automatic bill pay.

[Section V : Make It Satisfying]

[Chapter 15] We should make sure to feel immediately satisfied after performing a new habit to increase the odds that the behavior will be repeated next time. “The human brain has evolved to prioritize immediate rewards over delayed rewards.” For that, we can add a little bit of immediate pleasure to the habits that pay off in the long-run.

[Chapter 16] Here we learn how to measure our progress by tracking our habits. The immediate satisfaction it delivers—as mentioned earlier in Chapter 15—is one of the many benefits that standout. Besides that, James says, “when we get a signal that we are moving forward, we become more motivated to continue down that path.” The most basic format to track our habits is to get a calendar and mark an X each time we stick with our routine. One of the most important passages of the entire book is as follows: “If you miss one day, try to get back into it as quickly as possible. The first mistake is never the one that ruins you. It is the spiral of repeated mistakes that follows. Missing once is an accident. Missing twice is the start of a new habit. This is a distinguishing feature between winners and losers. Anyone can have a bad performance, a bad workout, or a bad day at work. But when successful people fail, they rebound quickly.”

[Chapter 17] In order to prevent bad habits and/or eliminate unhealthy behaviors, James says that we could either add an instant cost to the action or make it painful. A habit contract is also another strategy to hold our accountability: “It is a verbal or written agreement in which you state your commitment to a particular habit and the punishment that will occur if you don't follow through. Then you find one to two people to act as your accountability partners and sign off on the contract with you.”

[Section VI : Advanced Techniques]

[Chapter 18] We learn how to distinguish habits when genes may or may not influence our performance especially for competitive activities. “One of the best ways to ensure your habits remain satisfying over the long-run is to pick behaviors that align with your personality and skills.” James proposes us to set some time apart to explore new activities in the beginning, before shifting our focus to exploit them thoroughly.

[Chapter 19] When we find the sweet spot of our ability we tend to learn best and fastest. 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.”

[Chapter 20] One downside of certain habits, James explains, is that we may stop paying attention to the little details and errors. To counterbalance that we should review and reflect on the process over time to remain conscious of our own performance. Using a simple chart to convey his message, we learn that “the process of mastery requires that you progressively layer improvements on top of one another, each habit building upon the last until a new level of performance has been reached and a higher range of skills has been internalized.”

PERSONAL THOUGHTS

Reading the book twice helped me take better notes and capture details. In the meantime, I thought about 3 simple strategies that could improve our adherence to new habits. Let me share these strategies here with you, and in the following section, I will describe how I managed to cultivate the first 3 new habits upon reading the book—following the system proposed by James together with these 3 strategies.

[1] The first strategy is about determining a 'commitment time frame' to avoid excuses during this initial trial period. A 1-month time frame is a fair commitment, choosing to start on the first day of the month to practice it every single day for a full month. Just at the end of the period, I will take the time to reflect and evaluate the pros and cons.

[2] The next one is to choose only 1 new habit each month. In doing so we become familiar with the practice intentionally while we develop a sense of purpose.

[3] Last, during the first month of any new habit, I noticed that if I spend time exploring the details and the benefits, my motivation stays high. It doesn't only help us create better practices, but it is also inspiring to learn from others who have succeeded previously by adding the same habit into their lives. Podcasts, articles, videos, books, online courses, tutorials, and blog posts are all good sources.

IMPLEMENTATION OF NEW HABITS

[Nov 1, 2018] I had been wanting to journal on a daily basis for many years but that had never happened. Although I have carried a notebook with me for quite a while, it has never worked as a real journal—a daily routine, when we sit down and write personal thoughts, intentions, and reflections at around the same time. Instead, it has been mostly used to take notes during meetings, to write down ideas and thoughts, to express travel memories, and to doodle. Today, after 3+ months, I haven't looked back once, and still can't believe it took me that long to start this daily habit. During the first month, I read blog posts, watched videos, and even read a short and inexpensive book to foster my creativity.

[Dec 1, 2018] I have been impressed by the physical capabilities we can develop through body movement. Although yoga has been a special part of my life since I was 18, I hadn't given proper attention to handstands. But now, after 2+ months practicing it every day, it is rewarding to see improvements on a weekly basis. Again, I definitely recommend watching videos and reading tutorials to find your favorite method. This is the perfect habit to stack at the end or in the middle of any physical movement practice you may enjoy.

[Jan 1, 2019] By now we know the benefits of cold showers—ranging from healthier skin appearance all the way to a more resilient perspective of the world. I had previously taken cold showers for 3 months in 2017, but it was a “goal” mindset instead of a “habit” mindset. After that trial I set aside and, although I have kept taking cold showers once or twice a week since then, I wished cold showers was the default mode. Now, after 1+ month, I can't see myself taking warm showers. After all, it is about intention. Again, we can learn uncountable benefits of cold showers by reading success stories. One of my inspirations was Wim Hof. It isn't comfortable in the beginning of any chosen day, but after 3-4 minutes, both my breath and thoughts calm down.

Putting them together, these 3 habits don't take more than 30 minutes of my day. While I spend about 10 minutes journaling and 10 more minutes practicing handstands, I save 5 minutes taking cold showers because I won't stay any longer than necessary.

RECOMMENDATION

[1] First, if you have watched videos, listened to podcasts, read articles and books on habit formation and, after all that, you feel satisfied, then, please, save your money and time.

[2] However, if you are like me, that even after reading a few books on building habits and having successfully added good habits to your life, feel that there is still room for improvement, this book can be a terrific addition.

[3] Last, if you haven't spent much time and energy discovering a good system to build lasting habits while breaking bad ones, please, read this book.

COMPLEMENTARY READINGS

[1] Game Changers, by Dave Asprey, exposed me to a wealth array of ideas/habits/tools that have helped me decide which new habit to build next. The book is divided into 46 laws.

[2] Essentialism, by Greg McKeown, helped me focus on less but more important tasks, giving clarity to what matters most. This is especially interesting to break bad habits.

[3] The Talent Code, by Daniel Coyle, brought more motivation when learning new skills based on the assumptions that we develop new talents through deep practices, finding our ignition identity, and having the right coach to guide us genuinely. I read it many years ago, then, a few years back, I read his following book called The Little Book of Talent—which is perhaps even more to the point.

[4] The Systems View of Life, by Fritjof Capra, enlightened my perspectives on how nature and living beings are systematically integrated. It is a profound and slightly academic book that can complement Atomic Habits especially to tie together the 4-step framework into the feedback loop system.

I sincerely hope you, too, have fun while building new habits.

Take care,

Haical

14,609 people found this helpful

Jocelyn Nielson

A must-read for people who want to create better habits

Reviewed in the United States 🇺🇸 on 31 May 2023

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I’d like to say that I first bought this back in 2022 (Feb 25, 2022, according to Amazon), and I knew then that it was one I would reread, so I bought both the Kindle and hardcover versions. I say that, and yet I maybe read it casually once and only part way through. I enjoyed what I read, but I got distracted by other things. That’s why I made it a priority this year. It was on my reading list for an apprenticeship I had done, and I read it then but wanted to reread it for my own enlightenment. It was worth it. Oh my goodness, it’s such a good book. Even if you are just reading it casually, the stories and examples featured are woven so naturally into the book that it keeps me turning the page to continue reading.
Several sections felt like a personal call-out for things I struggled with and wanted to improve on. I reread those sections multiple times, trying to absorb more of James’s writing. This will definitely be a book I return to for a refresher as I continue improving my habits.

3 people found this helpful

andrea

Decisamente perfetto per procrastinatori, lamentosi, ritardatari.

Reviewed in Italy 🇮🇹 on 9 April 2020

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Prima di acquistare questo libro volevo una recensione di qualcuno che avesse effettivamente applicato i metodi descritti per migliorare le proprie abitudini. Non l'ho trovata, quindi dopo aver letto il libro condivido i miei risultati :

- nuovo abbonamento in palestra
- mi alzo 40 minuti prima al mattino
- maggior consapevolezza su cosa voglio concentrarmi effettivamente
- ho imparato a come gestire meglio la pigrizia quando si tratta di portare a termine un lavoro che non voglio fare, ovvero perché il mio cervello fa così e come smettere di fargli fare così
- non ho ancora smesso di bere il caffè ,ma a volte lo bevo decaffeinato

Il miglior libro che abbia mai letto su questo argomento!

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Sky Currents

Good book but too long for me.

Reviewed in the United States 🇺🇸 on 30 March 2023

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This was a good book but it had way too much information for me to process. I went from feeling motivated and excited reading about the British cycling team to just wanting the book to be done towards the end.

That being said I did find this book to be incredibly helpful. As someone diagnosed with schizo-affective disorder ( a combo of schizophrenia and depression ) cleaning began to be so difficult for me. I tried to keep up but eventually I felt like I was losing the battle. My room made me so sad every time I walked into it. It didn’t help that I moved from a bigger room with a bigger closet and more storage space for my stuff. I ended having things all over my bed with just a tiny spaced carved out for me to sleep. There were bags of clothes all over the floor. There were empty bottles or gallons of water everywhere. I just didn't have the motivation or mental energy to clean. I knew it would take at least a week to clean my room. Thanks to this book I realized like in the past just cleaning my room wasn't the problem it was my bad habits that was the problem.

I would clean my room once every blue moon only to be met with the same problem. This time while it took a week to clean I have been able to keep my room clean by tidying up for about 5 to 10 minutes a day. This has removed such a stressor in my life. I would be close to tears walking into my room. Now I'm so proud to see a clean room.

Also I picked up a habit of daily reading and walking. I still haven't been able to change my habits around cleaning the kitchen or the bathroom yet but I'm grateful for the progress.

40 people found this helpful

Carl Apfel

Ein Buch das dein Leben verändern kann

Reviewed in Germany 🇩🇪 on 22 May 2023

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Das Buch gibt dir einen detaillierten Einblick der Gewohnheiten die man sich erlernen kann und schlechte die man abschaffen kann. Es beschreibt genau wie man sein Leben in kleinen und einfachen Schritten vereinfachen kann und produktivere gestalten. Nur zu empfehlen.

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