DREIESKIVA​|Roald Kvam

Source: «Atomic Habits», by James Clear.

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Central premise

You do not rise to the level of your goals. You fall to the level of your systems.
James Clear argues that success doesn’t come from grand resolutions but from tiny habits repeated consistently. By understanding how habits work, you can reshape your behavior and identity.

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The four laws of behavior change

Clear introduces a simple framework for building good habits and breaking bad ones:

1. Make it obvious

• Design your environment to cue the right habits.
• Use habit stacking: link a new habit to an existing one.

“Environment is the invisible hand that shapes human behavior.”

2. Make it attractive

• Use temptation bundling (pair something you want with something you need to do).
• Join groups where your desired behavior is the norm.

3. Make it easy

• Reduce friction to make good habits effortless.
• Master the art of showing up: prioritize repetition over perfection.

“You don’t need to be perfect. You just need to be consistent.”

4. Make it satisfying

• Reinforce habits with positive feedback.
• Track your habits to see progress and feel accomplishment.

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Identity-based habits

Rather than focusing on what you want to achieve, focus on who you want to become.

• Every action you take is a vote for the type of person you wish to become.
• Shift from “I want to run a marathon” to “I am a runner.”

“The goal is not to read a book, the goal is to become a reader.”

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Key tools & tips

• Habit tracker: A visual way to reinforce progress.
• Two-minute rule: Start habits that take less than two minutes to do.
• Don’t break the chain: Build momentum through consistency.

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Takeaway

Small changes, when repeated consistently, compound into remarkable results.
Atomic habits are the tiny daily improvements that, over time, lead to profound transformation in your performance, relationships, and identity.