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Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones

Aktualisiert: 24. Aug. 2023

Welcome to the world of small but powerful changes!

In this blog article, you'll learn how the revolutionary concept from James Clear's book Atomic Habits, can change your life. You'll learn how to make tiny, seemingly insignificant adjustments to your habits over time to achieve extraordinary results.

The 1% method: what does it mean?

James Clear's 1% Method is based on the principle of continuous improvement through small, incremental progress. If you get just 1% better every day, over time that progress adds up to amazing results. Imagine improving 1% every day for a year. At the end of the year, you'd be 37 times better than when you started. Doesn't that sound fascinating?

This method is not only applicable to personal habits, but can also be used in companies, organizations and even in sports.

Now let's dive into the details and learn how you can apply this method to your life.

1. habits instead of goals

James Clear recommends shifting the focus from goals to habits. While goals can be helpful in providing direction, it's habits that actually lead to lasting change. Instead of focusing on a big, long-term goal, identify the habits that will get you there and work to optimize them.

2. the four laws of behavior change

To develop new habits or change existing ones, Clear suggests four laws of behavior change:

  1. Trigger: Make it obvious

  2. Desire: Make it attractive

  3. Reaction: Make it simple

  4. Reward: Make it satisfying

These laws are applicable to both building positive habits and breaking negative habits. To build a habit, you must follow all four laws. To break a habit, you should do the opposite.

3. trigger: make it obvious

To establish a new habit, you must first identify the trigger - the signal that triggers your brain to perform the habit. It's important to make this trigger as obvious as possible. For example, you could program a reminder into your phone or stick a note in a visible place to remind you of the new habit.

4. desire: Make it attractive

To build a habit, it is important to make it attractive. That means you should associate it with positive feelings and expectations. One way to do this is through the technique of habit bundling. In this, you link a habit you want to build with an existing habit you enjoy. For example, you could combine listening to your favorite podcast with cleaning your apartment. That way, cleaning up becomes more appealing and you're more motivated to do it.

5. reaction: make it simple

Another key to building new habits is to make the response as simple as possible. This means reducing the hurdles and effort required to perform the habit. For example, if you want to exercise every morning, you could get your gym clothes ready the night before. This will make it easier for you to start exercising right away in the morning.

6. reward: make it satisfying

Finally, it is important to associate the new habit with a reward in order to keep it for the long term. The reward should come immediately after performing the habit so that your brain associates it with the habit. Rewards can be tangible, such as a small gift, or intangible, such as the sense of achievement or the good feeling of having accomplished something.

7. the role of identity in habit formation

A key element of James Clear's 1% method is the importance of identity in habit formation. Instead of just looking at the results, you should focus on the process and becoming the kind of person who achieves those results. This means that you should adjust your identity and internalize the beliefs and values that fit your desired goal.

8. measure the progress

To track the success of your new habits and make sure you're making continuous progress, James Clear recommends measuring your progress. This can be done by keeping a journal or using a tracking app, for example. By making your progress visible, you'll increase your motivation and stay on track.

9. dealing with setbacks

It is important to be realistic and accept that setbacks are inevitable in the process of habit formation. Instead of letting these setbacks discourage you, see them as opportunities to learn and adapt. Remember that the point is not to be perfect, but to continually get better.


The 1% Method by James Clear offers a powerful approach to continuous improvement and achieving extraordinary results. By understanding the role of habits, applying the four laws of behavior change, and considering identity and progress, you can transform your life one step at a time. Don't expect everything to change overnight, but be patient and consistent in your commitment to small, everyday improvements. In the long run, you'll be amazed at how far the 1% method can take you.

Inspired by James Clear's groundbreaking book, Atomic Habits, you are now equipped with the tools to drive continuous improvement in your life. By applying these principles, you'll not only achieve personal goals, but also become a better, more confident, and happier person. Start today and discover the power of small steps that lead to big changes.

It's time to take the first step and lay the foundation for a successful and fulfilling future. Start by analyzing your habits and making adjustments to achieve that 1% improvement every day. Believe in yourself and the power of small but powerful changes that can revolutionize your life. The best is still ahead of you - and the 1% Method will help you realize that potential to the fullest.

Are you ready to write your own success story? Get a copy of my book now:

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