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Do you ever feel like you're just floating through
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life...but not actually getting closer
to the person that you want to be.
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It usually happens around New years, you imagine
all the bad habits your going to break free from,
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and all the good habits you will begin.
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“This time it will be different”
you say to yourself. This time I
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AM going to do the things that I say I will.
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Only to end up back where you began shortly
after and no closer to what you had envisaged.
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So the question is, how do you become the person
you dream of becoming? How do you break free
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from bad habits and make the habits
you desire easier and automatic?
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Atomic Habits by James Clear
answers all these questions.
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We are going to be doing a detailed visual summary
of this book, And dive deep into topics like
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Habit loops
Dopamine spikes
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Priming your environment
Plus heaps more
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And make sure to stick around until the
end of the video where we tie everything
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together from the video and I go step by
step through how I've personally been using
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this book with my own habits and how you
can start applying it to your own habits.
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I hope this summary inspires you to go out
and grab a copy of the book for yourself
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because this book deserves a
space on everyone’s bookshelf!
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Let’s jump into it
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Imagine a plane taking off and
travelling from New York to Los Angeles.
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Just before takeoff you adjust the
plane just slightly by 3 degrees
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or around 80 inches. If you kept flying in
a straight line...You would end up closer
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to Tijuana in Mexico than in your
intended destination of Los Angeles.
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The same goes for our habits.
Tiny changes in our habits
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can change the trajectory of our lives
in ways that we can’t even notice
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until many years into the future looking back.
In both good ways and bad. You are your habits.
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The Power of Atomic Habits
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“A slight change in your daily habits can guide
your life to a very different destination”.
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Massive action Vs 1% improvements
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Far too often, we convince ourselves that massive
success is only possible through massive action
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in any goal we are pursuing. We expect
ourselves to make some quantum leap or
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momentous improvement that
will gain others attention.
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However it is the tiny improvements,
that aren’t even noticeable at first,
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that create incredible change.
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Let’s look deeper into the Math
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1% better every day for a year will
compound to nearly 38 times better.
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1% worse every day for over a
year will bring you close to zero!
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Your habits can compound against you in the form
of things like stress or negative self-talk.
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Or they can compound for you in
the form of things like knowledge,
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productivity, skills and relationships.
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“Success is the product of
daily habits—not once-in
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a lifetime transformations”
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The Truth About progress
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When you start any endeavour in your life, here
is what we think should happen. Linear progress.
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Here is what actually happens. Notice
this section here. In the beginning,
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small changes in our progress
are not even noticeable.
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James Clear refers to this part of the
graph as “the valley of disappointment”
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You’ve done so much! Put in so much
effort and you can barely see any results!
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This is where most people fail and
slip back into their old routines.
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The most powerful outcomes of any compounding
process are delayed so Patience is required.
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Goals Vs Systems.
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“ FORGET ABOUT GOALS, FOCUS ON SYSTEMS INSTEAD”
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A goal is the result you want
to accomplish. Systems deal
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with the processes that lead to results.
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The conventional wisdom suggests that the best
way to achieve anything we want in life-getting
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into better shape, building a successful business,
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spending more time with family is
to set specific, realistic goals.
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But if you completely ignored your
goals and focused only on your system,
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would you still succeed?
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The Author argues that you would.
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Here are some problems with only having goals.
Successful and unsuccessful people share the
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same goals, so therefore the goal can not
be what differentiates winners from losers.
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Achieving a goal only changes
your life for a moment in time.
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Goals can create an either-or conflict.
Either you achieve the goal and succeed,
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or you don’t and you are a failure. Even if
you were making progress in the right direction
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When you achieve a goal, what do you do after?
If your goal was running the local marathon,
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chances are after completing it,
your motivation will quickly fade
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and you will just slip back
into your old routines.
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“Goals are good for setting a direction,
but systems are best for making progress”
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A SYSTEM OF ATOMIC HABITS
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The problem with changing your habits is not you.
The reason why you repeat the same bad habit for
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so long isn't because you don't want to change,
but because you have the wrong system for change.
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Atomic habits are small routines and behaviors
that accumulate to produce incremental positive
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outcomes over time. Big breakthroughs tend to
get more attention than small improvements.
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But what really matters are the little
daily decisions and actions we take.
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“Just as atoms are the
building blocks of molecules,
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atomic habits are the building
blocks of remarkable results”.
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There are 3 layers to behavior change.
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The first layer is changing outcomes.The
result. Losing that weight, writing that book,
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winning the season. The outcomes are what you get
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The Second layer is changing
your process. What you do.
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The new workout routine,
developing a daily reading habit.
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And the third layer is changing
your identity. What you believe.
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Your worldviews and how you
think about yourself and others.
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Most people focus on the outcomes but
the best way to change your habits
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is by focusing on the person you want to
become instead of the results you want.
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The goal isn’t to learn an instrument,
it is to become a musician.
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The goal isn’t to run a marathon,
It is to become a runner.
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When something you want in your
life becomes part of your identity,
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that is when your behaviors will naturally change.
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When you tell yourself and others “I’m a
runner”. You want to live up to that identity.
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Remind yourself
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Every Time you do a workout, you are an athlete.
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Every time you write a line
of code, you are a coder.
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Each time you instruct your
team, you are a leader.
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The Habit Loop
A habit is when
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something has been repeated enough
times that it becomes automatic.
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Ultimately we want our habits to solve problems
in our lives with the least amount of effort.
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A habit is formed and reinforced by
means of a continuous feedback loop:
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Cue + Craving + Response + Reward.
The key to creating habits that stick
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is to create feedback loops that
are continuously being improved.
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Cue. Phone buzz. Craving.
Want to know who messaged.
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Response. Pick up phone. Reward.
Solve the problem of who messaged.
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Cue. Mind goes blank at work. Craving.
Want to alleviate the frustration.
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Response. Check social media. Reward.
Satisfied the need to feel less frustrated
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Over time, rewards become associated with cues.
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So, in this example, checking social media
becomes tied to your mind going blank at work.
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And then checking Facebook may be the cue to check
Instagram, which becomes the cue to check YouTube.
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And before you know it, your mind going blank
cue has led to 20 minutes of wasted time.
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And you more you repeat these habit loops,
the stronger and more automatic they become.
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Cues can really be anything. A smell, a
sound a sight, a person, a location etc.
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Try to think of any cues in your daily life that
are initiating your good or bad habit loops.
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So how can we influence the
habit loop to work for us?
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This book shows us the 4 laws that
will guide us to do just that.
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Law 1 Make it obvious
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Most of your current habits are so automatic that
you don’t even realize them. You must first become
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aware of your habits before you can change them.
You can achieve that with your Habit Scorecard.
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Write down all your daily
behaviors on a habits scorecard,
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from the moment you wake up
until the moment you go to bed.
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Your scorecard may look something like this.
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Based on whether it helps you
become the person you aspire to be,
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categorize each habit as positive
(+), negative (-), or neutral (=).
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At this stage we aren’t trying to change anything,
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just observe what is actually
going on in our daily lives.
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“Until you make the unconscious conscious,
it will direct your life and you will call
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it fate.”
Carl Yung
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Vagueness is a real problem when it comes to habit
formation, and studies have shown that quite often
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the reason people fail to stick to a habit
is not because of a lack of motivation,
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but because of a lack of clarity. “One day, I
will get into shape” is easy to say to yourself
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but too vague to get any momentum.
What you need is a time and a place.
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The most common cues—time and
location—will help you achieve your goals.
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Clearly state your intention to
act using the following formula:
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I will behavior at time in this location.
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Here is a bad example,
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“I will read more this month”
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Here is a good example
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“I will read a book for 15 minutes
daily at 6am in the spare bedroom”.
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Another good way to get a habit
started is by Habit stacking.
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To stack habits, tie a desired habit to an
existing habit according to the following formula:
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“After [current habit], I will [new habit]”.
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For example,
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“After I brush my teeth, I
will stretch for 5 minutes”.
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You can stack habits together, for example
after you finish brushing your teeth,
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you will meditate for 10 minutes, then plan the
rest of your day, before checking social media.
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A “chain of habits” is more likely to be
sustained if you practice this consistently.
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Choosing the correct trigger is
essential. YOU NEED A TRIGGER CUE
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Your trigger should be;
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something that you do automatically
without fail during your day,
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such as waking up, turning off
your alarm or brushing your teeth.
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James Clear tells us in the book
that Motivation is highly overrated.
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You can better shape your behavior
by designing your environment.
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We are more influenced by our environment
than our willpower or motivation.
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It’s hard to stick to positive
habits in a negative environment.
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“Environment is the invisible hand
that shapes human behavior.”
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Creating a habit requires you to redesign
the space around you (home/work) to
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1 - make it easier to see the
cues for the desired habits and
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2 - avert bad habits by making them invisible.
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If you want to drink more water, make the cues
visible and obvious. Place water bottles around
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the house in places you are likely to see them.
Want to read more? place the book somewhere you
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will see it. If you want to get better on the
guitar, don’t leave it out of sight in a closet.
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CONTEXT IS THE CUE
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Objects in the environment do not determine our
behavior; rather, it is our relationship to them
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that does. Stop seeing your environment
as a place simply filled with objects.
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Imagine it as a place filled with relationships.
The couch in the living room is the place where
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one person reads an hour a night. For another, the
couch is where they watch Netflix and eat pizza
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and relax after work. If your relationship
with the couch is a place to relax,
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then trying to get a work related task
done in that environment may be difficult.
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Try to make separate zones in your
house for different activities.
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The author likes to use the
mantra “One space, One use”
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If you are trying to eliminate a bad habit, You
can only rely on self-control in the short-term.
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Cutting off bad habits at the source is a more
reliable solution and one of the most practical
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ways to eliminate a bad habit is to make it
invisible. Eliminate it from your environment.
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For example
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Put your phone in another room for a few
hours if you have trouble getting work done.
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Put junk food out of sight or remove it from
your house if you are trying to lose weight.
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Law 2
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Making it Attractive
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When we expect to be rewarded, we take
action. The more rewarding an action is,
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the more likely we are to repeat
it until it becomes a habit.
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Hence, the first step to forming good
habits is to make them more attractive.
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Understanding how dopamine
affects your body will help you
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DOPAMINE & FEEDBACK LOOPS
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Our motivation levels are affected by dopamine,
a hormone and neurotransmitter. We are more
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motivated to act when our dopamine
levels rise. By measuring dopamine,
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scientists can pinpoint the exact moment at
which a craving occurs. It was once assumed
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that dopamine was just about pleasure, but now we
know it's vital to many neurological functions,
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including motivation, memory, learning,
punishment as well as voluntary movement.
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“Gambling addicts have a dopamine spike right
before they place a bet, not after they win”.
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Let’s dive deeper into dopamine spikes.
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Using social media, eating junk food
and taking drugs are all associated
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with high levels of dopamine
and are highly habit forming.
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The hormone dopamine is released not
only when we experience pleasure,
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but also when we anticipate it.
Think about before going on a vacation.
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Sometimes the thinking and anticipation of the
vacation is better than the actual vacation.
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Seeing the junk food you desire
surges dopamine, not after eating it.
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Drug addicts increase dopamine when they
see the drugs, not after taking them.
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The craving is what causes us to
take action in the first place.
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Making our habits attractive is vital because
it is the expectation of a rewarding experience
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that drives us to act. Here, you
can use a strategy known as….
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Temptation bundling
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The temptation bundling process makes a habit more
attractive by combining an action we need to do
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with one we want to do. For example
you could bundle watching Netflix
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(something you want to do) with
working out (something you need to do).
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Temptation bundling applies a psychology
principle known as Premack's Principle.
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Developed by professor David Premack,
the Premack principle states,
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"More probable behaviors will
reinforce less probable behaviors."
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In other words, even if you're not
looking forward to doing some exercise,
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you'll become conditioned to do it because
you get to do something else you really enjoy.
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Group Influence
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“We are continually wondering "What will others
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think of me?" and altering our
behavior based on the answer.”
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We are influenced by the people closest
to us, and the groups we belong to.
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If you are trying to build a new habit,
one of the best ways to reinforce the habit
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is to find and become part of a
culture where that habit is the norm.
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If you want to get into better shape,
surround yourself with fit people.
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If you want to read more, join a book club.
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Primal motivators : The source of cravings
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In your normal everyday life you
wouldn’t say something to yourself like
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“I want to eat this pizza because I
need to consume this food to survive”
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Surface level cravings are merely
manifestations of our deeper underlying motives.
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And these underlying motives guide our behavior.
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Here are some examples of underlying motives:
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Conserving energy
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Obtaining food and water
Finding love and reproducing
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Connecting and bonding with others
Winning social acceptance and approval
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Reducing uncertainty
Achieving status and prestige
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Your brain did not evolve with a desire to smoke
cigarettes, check Instagram every 5 minutes or to
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play video games. Online platforms and products
do not invent new motivations, but rather appeal
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to the underlying motives of human nature
that we already have to gain our attention.
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“Your habits are modern-day
solutions to ancient desires.
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New versions of old vices. The underlying
motives behind human nature remain the same”
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People who have the underlying motive of
connecting with others may jump onto Facebook,
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others seeking the underlying motive of finding
love and reproducing may sign up for Tinder.
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Reducing uncertainty, there’s Google for that.
Seeking social acceptance, there is Instagram.
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Reprogramming your brain to enjoy hard habits
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“You can make hard habits more attractive if you
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can learn to associate them
with a positive experience.”
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By highlighting the benefits of a
habit rather than its downsides,
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you can quickly reprogram your mind and
make it seem more appealing. For example,
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Fitness = health and wellbeing and not fatigue.
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Cleaning the house = an environment conducive
to peace of mind and not wasted time.
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Saving money = future financial
freedom and not sacrifice.
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These subtle shifts in mindset
aren't magic, but they can
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change your feelings toward
some habits or situations.
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Make it Unattractive.
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To break a bad habit, do the same but
highlight the benefits of NOT doing that habit
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to make it as unattractive
to keep doing as possible.
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Law 3 - Make it Easy
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How long does it actually
take to form a new habit?
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During habit formation, a behavior becomes
increasingly automatic as it is repeated. As
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you repeat an activity, your brain changes
in order to become more efficient at it.
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Long before neuroscientists dug
into the process of forming habits,
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repetition was known as a powerful tool for
establishing habits. You activate particular
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neural circuits associated with habits
every time you repeat them. So framing habit
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formation in terms of time is flawed. It should
be framed in terms of the number of repetitions.
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Reducing Friction : The Law of Least Effort
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The more energy required, the less likely it is
to happen. It takes almost no energy to get into
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the habit of reading one page of a book each
day. Habits are more likely to occur when they
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require less energy. The bigger the obstacle,
the more friction there is between you and the
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desired outcome. If you need to travel 20
minutes out of your way to go to the gym,
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chances are you will not. If your gym is located
on your commute to work, you will greatly decrease
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the friction. By making your good habits more
convenient, you're more likely to stick to them.
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Your life will be easier if you
find ways to reduce friction
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rather than trying to solve it. In order to build
better habits, we have to find ways to reduce
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friction associated with our good habits and
increase friction associated with our bad habits
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Prime the environment for use
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By automating or setting up your environment,
you can reduce the friction for future action,
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e.g. “I will lay out my workout clothes at night
so I can get up and get moving in the morning.”
00:17:07
Or to prepare a healthier breakfast,
place the pan on the stove,
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and gather the ingredients the night
before. Again to reduce any friction.
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Using the Two-Minute Rule to Stop Procrastinating
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Using the "2-minute rule" can help you
establish small habits that will lead
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to habit momentum and success in bigger goals.
Find a simple, 2-minute version of your desired
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habit. You want to scale down your desired
outcome. Running a marathon becomes putting
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on your shoes and stretching for 2 minutes.
Reading an hour per day becomes reading one
00:17:37
page. You need to get the routine anchored in
place and then slowly build up the difficulty.
00:17:42
After you have mastered the 2-minute
habit, you can progress to the next phase;
00:17:47
To make something more difficult,
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think about ways you can create barriers of
friction between yourself and the bad habit.
00:17:52
Make it as impractical as possible.
00:17:55
If you want to watch less TV,
unplug the TV after each use
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and put the remote in an inconvenient location.
00:18:02
When you go shopping, leave your
credit cards under the seat of your car
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if you have a bad habit of spontaneous spending.
00:18:08
Do anything you can to make your
Bad habits less likely to occur.
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Law 4 -Make it satisfying
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The most important rule of behavior change
00:18:20
A feeling of pleasure is a message to the brain:
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"This feels good. Let’s repeat this next
time." When you experience pleasure,
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your brain learns that a behavior
is worth remembering and repeating.
00:18:30
"What is immediately rewarded is repeated.
What is immediately punished is avoided".
00:18:36
The first Three habits increase your
chances of doing the habit this time.
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The last law increases your chances
of repeating the habit next time.
00:18:43
The Mismatch between immediate and delayed returns
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It is common for us to feel good about
our immediate results, but bad about
00:18:50
our long-term outcomes when we practice bad
habits. It is the opposite with good habits:
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the immediate result is unpleasant,
but the ultimate outcome is satisfying.
00:19:00
A certain amount of success in
just about every field involves
00:19:03
ignoring an immediate reward for a long-term one.
00:19:06
It is best to add a little immediate pleasure
to the habits that will pay off in the long run
00:19:10
and a little pain to those that won't.
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How to stick with good habits everyday
00:19:12
QUOTE
“The vital thing
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in getting a habit to stick is to feel
successful—even if it’s in a small way.
00:19:18
The feeling of success is a signal that your habit
paid off and that the work was worth the effort.”
00:19:23
It is satisfying to make progress, and you can
monitor your progress using visual measures,
00:19:27
such as moving paper clips, hairpins, or
marbles. These “little wins” can go a long way.
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For example, for each sales call you make today,
move a marble from one jar to the complete jar.
00:19:38
For Each 25 minutes of writing, move a paperclip
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Visual measurements can take
many forms: diet journals,
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workout logs, download progress
bars, or even page numbers in a book.
00:19:49
Keeping a habit tracker may be the
best method to monitor your progress.
00:19:54
Using a habit tracker is a simple way to determine
whether you did a particular habit.
00:20:00
How to recover quickly when your habits break down
00:20:09
In spite of your best efforts, it is inevitable
that life will interrupt you at some point.
00:20:15
A bad day at work, a bad performance,
or a bad workout can happen to anyone.
00:20:19
When you're having a bad day, you don't
realize how valuable it is to just show up.
00:20:23
“Lost days hurt you more than
successful days help you.”
00:20:27
Don’t break the chain of continuity. Missing twice
is the start of a bad habit; never do it. On a bad
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day, it's better to do 10 sit ups (instead
of your normal 50) than not do them at all.
00:20:46
Breaking a bad habit: Make it Unsatisfying
00:20:48
How an accountability partner
can change everything.
00:20:48
A behavior is less likely to
occur when pain is immediate.
00:20:52
Being held accountable by a partner is a good
way to keep your desired habits in check.
00:20:56
We all want to be liked and respected, so
we would rather just avoid the punishment.
00:21:03
For example - I owe you $10
every time I miss a workout,
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plus the respect I lose for
failing to do what I said I would!
00:21:10
Behavior is more likely to be influenced
by concrete, and immediate consequences.
00:21:15
The Habit Contract
00:21:17
You can create a habit contract
to hold yourself accountable,
00:21:20
just as governments use laws
to hold citizens accountable.
00:21:23
You can create a habit contract either
verbally or in writing, which makes it
00:21:27
clear that you will honor a particular habit and
that there will be punishments if you do not.
00:21:31
You can then use your accountability
partners to enforce that contract.
00:21:37
Ok so it’s one thing to read a book, but
another to actually apply it to your life.
00:21:41
So i’m going to try and visually
represent how I have personally
00:21:44
been using this book to build systems
around my habits the past few months.
00:21:48
After you read the book maybe your approach will
be different than mine or better, or maybe there
00:21:53
are some parts I completely missed or could
improve upon so do let me know in the comments.
00:21:59
The Good habits I wanted to develop were
more consistent workout and reading routines.
00:22:04
The Bad habit I wanted to eliminate was becoming
distracted and overconsuming social media
00:22:10
First I completed the Habit scorecard. This gave
me a good idea of habits I could try to eliminate,
00:22:15
but more importantly it gave me
an idea of daily habits I was
00:22:19
already doing that I could
stack my new habits with.
00:22:22
Ultimately, when you find the habits you
want to work on. you want to be pushing
00:22:26
Desired good habits towards this side of the
spectrum, and bad habits towards this side.
00:22:31
For the working out habit.
00:22:32
The first step was to make the cues more obvious,
and I had a few tools I could use from the book.
00:22:37
In this case I used what James Clear
calls the implementation strategy.
00:22:41
I will workout at 6am in the living room.
00:22:45
Next I tried as best I could to design my
environment conducive to this new habit.
00:22:49
I took my dumbbell set out of the
closet, and put them in the living room.
00:22:53
I also found a few pictures of
healthy physiques on the internet
00:22:56
and put them in places around the house
as cues that would remind me of the habit.
00:23:01
Next, I moved on to the craving phase.
00:23:04
To increase dopamine and motivation I
bundle the workout with listening to
00:23:09
some of my favorite podcasts. I also implement
reprogramming my brain. I tell myself repeatedly
00:23:15
I don’t “have to do a workout” but that “ I
get to build strength and a healthier body”
00:23:20
That subtle shift in mindset has gone a long way.
00:23:23
Ideally, joining a gym, or finding a
group to workout with would be even better
00:23:27
to strengthen this habit,
but unfortunately all gyms
00:23:30
are closed where I live, so I’m kind of
on my own for now with these two tools.
00:23:36
Next, making it easy.
00:23:39
Using the 2 minute rule, to make
sure I don’t end up like most people
00:23:42
starting a new habit, that
try to do too much too soon.
00:23:45
I want my habit to not feel like a challenge
at all. My 2 minute rule was putting on my
00:23:51
workout clothes and stretching. If that was the
only thing I accomplished then that was fine,
00:23:55
because I showed up. But you will quickly find
that once you are there, you are now motivated to
00:24:01
get the workout done. It is weird but the
motivation seems to come after you get started.
00:24:08
My mindset is focused on small 1 percent
changes compounding into meaningful results
00:24:15
AND that my systems will get me to the results,
not vague goals. Remembering that my main focus
00:24:21
at this point is just making sure I show
up and start anchoring this habit in place.
00:24:26
Once you are consistently showing
up, increase the progression.
00:24:31
To decrease friction, I made the rule
that I’m not allowed to check my phone
00:24:34
until the workout was complete. If I get
distracted by emails or social media,
00:24:38
It is one excuse and one step of friction
between myself and the workout getting completed.
00:24:44
Lastly, this was a game changer for me,
priming the environment. When I place my shoes,
00:24:49
yoga mat and dumbbells out the night before I
skyrocket my show up and workout percentage.
00:24:55
As soon as I place these
items out the night before,
00:24:58
I feel like the ritual has begun and the workout
is already complete because I have zero excuses.
00:25:05
So with those 3 phases of the loop
systemized to get me to show up.
00:25:09
I only had the last phase of the loop left to
tackle. To make sure I keep repeating the habit.
00:25:15
I use both of these tools somewhat
together to close out the loop.
00:25:18
I use a habit tracker, crossing the
day off the calendar becomes the reward
00:25:23
and it forces me to not want to break
the chain. I also take a of picture of
00:25:28
the calories I burnt and send the picture
to my partner, and that feels satisfying.
00:25:34
Mindset wise, I begin with identity and I
remind myself after each workout that “I
00:25:39
want to become the kind of person that enjoys
fitness and doesn’t miss workouts” I don’t
00:25:44
put all my focus on outcomes such as I want
to be 10kg lighter by such and such a date.
00:25:51
I also remind myself that I need to
be patient for results and that I’m
00:25:55
probably still somewhere in this Valley of
disappointment before I will see results!
00:26:00
So that is my personal
system for morning workouts.
00:26:00
I went through the same process with the
reading habit, with a few minor changes.
00:26:04
I used the habit stack. After [making
a coffee] I will [read for 90 minutes]
00:26:09
… making a coffee was my trigger cue for reading.
00:26:13
My one space one use rule was reading on
the balcony of my apartment.
00:26:18
One of the best parts of my day
is a nice cup of coffee in the
00:26:20
morning. So this was the perfect
thing to bundle the habit with.
00:26:24
Remembering how dopamine raises in anticipation
of a reward and not the reward itself. I wanted
00:26:30
this dopamine spike for wanting coffee to
start becoming associated with reading.
00:26:36
My 2 minute rule was to read 1 page of The
Daily Stoic by Ryan Holiday. Super simple,
00:26:41
again in the beginning all I was concerned
with was showing up and getting this habit
00:26:45
anchored. Then I slowly built up
the habit to around 90 minutes.
00:26:49
For the bad habit I was trying to eliminate
00:26:51
To make the habit invisible, I started
by making my phone as boring as possible,
00:26:56
which required deleting a lot of apps.
00:26:59
I use the reprogramming tool, to
highlight the unattractive side of
00:27:03
overconsuming social media. Telling myself
things like… … consuming is the easy and
00:27:08
lazy option of the masses ,producing
things is difficult but rewarding. Do I
00:27:10
want to be a consumer or a producer? Random
scrolling through feeds is for losers. So
00:27:17
try to paint your bad habit in a light that
makes it super unattractive to keep doing.
00:27:22
To increase friction, I left my phone out of
sight whilst working in a drawer in another room.
00:27:28
To make it unsatisfying, I have an accountability
partner, I get my partner to enforce this
00:27:32
habit. The punishment is If she sees me using
social media during work time, I owe her $10.
00:27:40
So that is how I have been using this
fantastic book guys with great results
00:27:43
so far, and I hope this summary has helped you to
better understand the concepts within this book.
00:27:44
Go out and grab a copy of this book if you
haven't already, you are going to take in the
00:27:48
knowledge at a much deeper level, from all the
stories and examples that James Clear goes over
00:27:54
some advanced techniques, not in this summary
that will help you strengthen your habits.
00:28:01
Thankyou for watching. See you in the next video.
