Atomic Habits by James Clear Book Review

(Including, a special bonus called The Seinfeld Strategy)

Atomic Habits by James Clear is a terrific book that digs deep into the science of forming habits -good and bad. Clear offers ‘clear’ strategies for folks to build good habits as well as ‘clear’ strategies to break the bad ones. Clear emphasizes what many experts have stated before. That is, over time, small incremental changes (or what he calls ‘atomic habits’) can lead to big transformations.

Now, in a separate article, Clear wrote about the impact that incremental daily habits had on one of the biggest comedic minds – Jerry Seinfeld. At the end of this book review, I explain how Jerry used an incredibly easy daily routine to soar to stardom.

But first, back to Atomic Habits.

Using solid research, personal experience and actionable steps, Clear divides his book into four areas: The Fundamentals, How to Build Better Habits, How to Break Bad Habits, and Advanced Tactics.

Section 1 – The Fundamentals:

In this first section, readers are introduced to the idea of the concept of atomic habits or as we typically know them – daily routines. Clear explains how habits are formed in the brain. He breaks down the habit loop – what we are cued by, then what we crave as a result of the cue, how we respond to the cue and then how we reward ourselves.  Clear shows readers how understanding this loop can help them identify and change their habits.

Section 2 – How to Build Better Habits

In this second section, Clear focuses on how to build better habits by implementing the four laws of behavior change. Let’s say you want to learn how to play the guitar but you’ve been putting it off. The guitar has been sitting in its case in your basement collecting dust. Clear says to make the new habit obvious. For example, you might be ‘cued’ to play the guitar if you take it out of your basement and put it in the middle of your living room.

Clear also says to make the cue attractive, easy and satisfying. So maybe pick an easy song that you love and learn how to play it.

If you’re still stuck, he says try the two-minute rule (i.e., play the guitar for only 2 minutes- chances are if you start, you will continue a little longer. Either way, you will be better off than if you didn’t start at all).

In this section, Clear also provides practical strategies for habit stacking and temptation bundling (which sounds oddly like my Rogers cable package).

Section 3 –How To Break Bad Habits

This third section of the book is dedicated to breaking bad habits, which Clear argues can be just as important as building good habits. He introduces the concept of habit reversal and offers strategies for identifying and replacing negative habits with positive ones. Clear also emphasizes the importance of self-awareness and intentional decision-making in breaking bad habits.

Section Four – Advanced Tactics

In the final section, Clear introduces advanced tactics for maintaining and improving habits over the long term. He discusses how to create an environment that supports good habits, how to overcome plateaus and setbacks, and how to use habits to achieve goals and live a more fulfilling life. Clear also touches on the power of identity-based habits and how changing our beliefs about ourselves can lead to lasting change.

Atomic Habits is a well-researched and practical guide to creating positive change in our lives through the power of habits. Clear’s writing style is engaging and accessible, making the book easy to read and understand. His advice is backed by scientific research and real-world examples, giving readers confidence that the strategies he presents are effective.

One of the strengths of Atomic Habits is its emphasis on the importance of small, incremental changes. Clear shows readers that even the smallest habits can lead to significant results over time and encourages them to focus on the process rather than the outcome. By breaking down the science of habits into manageable steps, Clear empowers readers to take control of their behavior and create lasting change in their lives.

In conclusion, Atomic Habits is a must-read for anyone looking to improve their habits and create a more fulfilling life. Whether you are trying to break a bad habit, build a new one, or simply understand the psychology behind behavior change, this book has something to offer. Clear’s practical advice, backed by research and real-world examples, makes Atomic Habits an invaluable resource for anyone looking to make lasting changes in their lives.

The Seinfeld Strategy

As an added bonus, I actually stumbled upon a separate article that James Clear wrote for his website about the long-term effects of daily good habits practiced by the one and only, comedian Jerry Seinfeld.

In the entertainment industry, Seinfeld has always been known for his prolific writing.

Clear wrote about something that an up and coming comedian had stumbled upon called The Seinfeld Strategy.

The Seinfeld Strategy is a genius method that can help you boost your productivity and consistency, just like the legendary comedian Jerry Seinfeld. Picture this: a young comedian named Brad Isaac seeking advice from Seinfeld himself. What wisdom did Seinfeld impart? The key to becoming a better comic is to write better jokes, and the key to writing better jokes is to write every single day.

Seinfeld’s advice was simple yet powerful. He recommended getting a large wall calendar, a big red magic marker, and marking an X on each day you complete your writing task. The goal? To create a chain of X’s that grows longer every day. The magic lies in not breaking that chain.

Seinfeld’s approach wasn’t about immediate results or motivation. It was about consistency and commitment. By focusing on “not breaking the chain,” Seinfeld achieved remarkable productivity over the years.

Whether you read the book Atomic Habits or a lesser-known article by the same author praising the Seinfeld Strategy, both pieces are true testaments to the tremendous impact of daily habits. Whether you’re writing a joke for the stage or you’re writing an excruciatingly boring science paper for class, just remember you too can get something done in small, repetitive, disciplined steps.

Until next time folks laugh long and prosper.