big goals shouldn’t be your main focus in life. Instead, you should be utilizing frequent, repetitive actions and systems to help develop habits that stick.

Instead of wasting your time setting unachievable goals with drastic changes, all you have to do is make one minor change daily.

The quality of your life depends on the quality of your habits.

We are what we do every day. In this way, habits form our identity. So, when repeated daily, even the smallest actions have a considerable effect.

1% of personal improvement each day means you’ll be 37 times better by the same time next year. Here’s the math: 1.01 to the power of 365 days is 37.78 (in other words, 37 times better).

Atomic habits are the compound interest of self-improvement.

Success is the product of daily habits, not once in a lifetime transformations.

Goals are the results you want to achieve. Systems are the processes that lead to those outcomes.

Winners and losers have the same goals.

it’s the winners’ systems that help them achieve success and get results.

Goals do not create long-term progress, but systems do.

cue –> craving –> response –> reward 

Encourage better habits by changing your environment. Create cues that are as obvious as possible, and you’ll be more likely to respond to them.

Build temptation. Humans are motivated by the anticipation of reward. Our brain releases dopamine (the feel-good hormone) not only when we do pleasurable things but also when we anticipate them.

Getting started is the most critical step.

habit tracking itself is an attractive and satisfying habit.

Simply knowing that someone is watching can be a powerful incentive to keep going.

make the craving more attractive is joining a culture where your desired behavior is normalized.

the three layers of behavior change: outcomes, processes and identity.

In the end you won’t maintain this habit unless it becomes part of your identity.

Every action you take is a vote for the type of person you wish to become. No individual action will transform your beliefs overnight. The evidence of your new identity grows as your positive actions build up.

The simplest system to implement is one that helps you get 1% better every day.