Atomic Habits: How to set goals that create real change

Goals are useful for establishing a destination. But systems of behavior (habits) are what really get you to where you want to go.

The first step is self-assessment. Ask yourself: “What would someone looking at my life say about me?” If reality doesn’t reflect who you think you are, this isn’t necessarily bad. It just means your habit system needs to be adjusted.

Every belief we have about ourselves is based on experience. By changing our experiences, we can change who we are. The key is to think about what your ideal self would do on a regular basis, and then do those things every day.

Keep a “habit scorecard” by noting everything you do in a day. This must accurately reflect your life. Consider the cumulative effect of each action. If one gets you closer to your ideal self, mark it as positive. If it takes you further away, mark it as negative.

Bridging the gap between your habit scorecard and your ideal self involves two steps: establishing new habits that will bring the desired results, and cutting out bad habits that will prevent those results.

To make a habit automatic, you need a specific plan made up of three parts: time, action, and place. An actionable plan focused on 'when' and 'where' takes decision-making out of the equation. Soon you’ll do it without thinking.

Desire is based upon what you pay attention to. Take advantage of this by structuring your environment to make new habits easier. If you want to take your dog on more walks, for example, leave the leash somewhere visible.

Once you’ve made it part of your day, make the habit attractive. You won’t follow through without a compelling reason, so connect it to something you already find pleasurable. A subconscious link between the two will soon form in your mind.

Willpower is like a muscle: it can only be used so much before tiring. Using it in small, limited ways frees up your mental energy in the long-term. The more you understand the mechanics of how habits work, the greater your ability to master them.

‘Atomic habits’ are about the process, not the destination. These little changes will lead to improvements that may be unnoticeable day to day, but work wonders over time. So just ask yourself: who would you like to be?