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Best Quotes From Atomic Habits By James Clear – Tiny Changes, Remarkable Results:

Top 25 Quotes From Atomic Habits By James Clear

  1. The difference a tiny improvement can make over time is astounding. Here’s how the math works out: if you can get 1 percent better each day for one year, you’ll end up thirty-seven times better by the time you’re done. Conversely, if you get 1 percent worse each day for one year, you’ll decline nearly down to zero. What starts as a small win or a minor setback accumulates into something much more.

  2. Habits are the compound interest of self-improvement. The same way that money multiplies through compound interest, the effects of your habits multiply as you repeat them. They seem to make little difference on any given day and yet the impact they deliver over the months and years can be enormous. It is only when looking back two, five, or perhaps ten years later that the value of good habits and the cost of bad ones becomes strikingly apparent.

  3. Time magnifies the margin between success and failure. It will multiply whatever you feed it. Good habits make time your ally. Bad habits make time your enemy.

  4. Breakthrough moments are often the result of many previous actions, which build up the potential required to unleash a major change. This pattern shows up everywhere. Cancer spends 80 percent of its life undetectable, then takes over the body in months. Bamboo can barely be seen for the first five years as it builds extensive root systems underground before exploding ninety feet into the air within six weeks.

  5. The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game. True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refinement and continuous improvement Ultimately, it is your commitment to the process that will determine your progress.

  6. If you’re having trouble changing your habits, the problem isn’t you. The problem is your system. Bad habits repeat themselves again and again not because you don’t want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems.

  7. When you have repeated a story to yourself for years, it is easy to slide into these mental grooves and accept them as a fact. In time, you begin to resist certain actions because ‘that’s not who I am.’ There is internal pressure to maintain your self-image and behave in a way that is consistent with your beliefs. You find whatever way you can to avoid contradicting yourself.

  8. Building better habits isn’t about life hacks. It’s not about flossing one tooth each night or taking a cold shower each morning or wearing the same outfit each day. It’s not about achieving external measures of success like earning more money, losing weight, or reducing stress. Habits can help you achieve all of these things, but fundamentally they are not about having something. They are about becoming someone.

  9. Before we can effectively build new habits, we need to get a handle on our current ones. This can be more challenging than it sounds because once a habit is firmly rooted in your life, it is mostly nonconscious and automatic. If a habit remains mindless, you can’t expect to improve it. As the psychologist Carl Jung said, ‘Until you make the unconscious conscious, it will direct your life and you will call it fate.’

  10. Environment is the invisible hand that shapes human behavior. Despite our unique personalities, certain behaviors tend to arise again and again under certain environmental conditions. In church, people tend to talk in whispers. On a dark street, people act wary and guarded. In this way, the most common form of change is not internal, but external: we are changed by the world around us. Every habit is context dependent.

  11. There is tremendous internal pressure to comply with the norms of the group. The reward of being accepted is often greater than the reward of winning an argument, looking smart, or finding truth. Most days, we’d rather be wrong with the crowd than right by ourselves.

  12. Our behavior is heavily dependent on how we interpret the events that happen to us, not necessarily the objective reality of the events themselves. Two people can look at the same cigarette, and one feels the urge to smoke while the other is repulsed by the smell. The same cue can spark a good habit or a bad habit depending on your prediction. The cause of your habits is actually the prediction that precedes them.

  13. Habit formation is the process by which a behavior becomes progressively more automatic through repetition. The more you repeat an activity, the more the structure of your brain changes to become efficient at that activity. Neuroscientists call this long-term potentiation, which refers to the strengthening of connections between neurons in the brain based on recent patterns of activity. With each repetition, cell-to-cell signaling improves and the neural connections tighten.

  14. When scientists analyzed the brains of taxi drivers in London, they found that the hippocampus – a region of the brain involved in spatial memory – was significantly larger in their subjects than in non-taxi drivers. Even more fascinating, the hippocampus decreased in size when a driver retired. Like the muscles of the body responding to regular weight training, particular regions of the brain adapt as they are used and atrophy as they are abandoned.

  15. Each time you repeat an action, you are activating a particular neural circuit associated with that habit. This means that simply putting in your reps is one of the most critical steps you can take to encoding a new habit.

  16. There is nothing magical about time passing with regard to habit formation. It doesn’t matter if it’s been twenty-one days or thirty days or three hundred days. What matters is the rate at which you perform the behavior. You could do something twice in thirty days, or two hundred times. It’s the frequency that makes the difference. Your current habits have been internalized over the course of hundreds, if not thousands, of repetitions. New habits require the same level of frequency.

  17. In a sense, every habit is just an obstacle to getting what you really want. Dieting is an obstacle to getting fit. Meditation is an obstacle to feeling calm. Journaling is an obstacle to thinking clearly. You don’t actually want the habit itself. What you really want is the outcome the habit delivers.

  18. Habits are like the entrance ramp to a highway. They lead you down a path and, before you know it, you’re speeding toward the next behavior. It seems to be easier to continue what you’re already doing than to start doing something different. You sit through a bad movie for two hours. You keep snacking even when you’re already full. You check your phone for ‘just a second’ and soon you have spent twenty minutes staring at the screen. In this way, the habits you follow without thinking often determine the choices you make when you are thinking.

  19. People often think it’s weird to get hyped about reading one page or meditating for one minute or making one sales call. But the point is not to do one thing. The point is to master the habit of showing up. The truth is, a habit must be established before it can be improved. If you can’t learn the basic skill of showing up, then you have little hope of mastering the finer details. Instead of trying to engineer a perfect habit from the start, do the easy thing on a more consistent basis. You have to standardize before you can optimize.

  20. Habit tracking (1) creates a visual cue that can remind you to act, (2) is inherently motivating because you see the progress you are making and don’t want to lose it, and (3) feels satisfying whenever you record another instance of your habit. Furthermore, habit tracking provides visual proof that you are casting votes for the type of person you wish to become, which is a delightful form of immediate and intrinsic gratification.

  21. The first mistake is never the one that ruins you. It is the spiral of repeated mistakes that follows. Missing once is an accident. Missing twice is the start of a new habit. This is a distinguishing feature between winners and losers. Anyone can have a bad performance, a bad workout, or a bad day at work. But when successful people fail, they rebound quickly. The breaking of a habit doesn’t matter if the reclaiming of it is fast.

  22. The greatest threat to success is not failure but boredom. We get bored with habits because they stop delighting us. The outcome becomes expected. And as our habits become ordinary, we start derailing our progress to seek novelty. Perhaps this is why we get caught up in a never-ending cycle, jumping from one workout to the next, one diet to the next, one business idea to the next. As soon as we experience the slightest dip in motivation, we begin seeking a new strategy – even if the old one was still working.

  23. I can guarantee that if you manage to start a habit and keep sticking to it, there will be days when you feel like quitting. When you start a business, there will be days when you don’t feel like showing up. When you’re at the gym, there will be sets that you don’t feel like finishing. When it’s time to write, there will be days that you don’t feel like typing. But stepping up when it’s annoying or painful or draining to do so, that’s what makes the difference between a professional and an ameteur.

  24. Habits deliver numerous benefits, but the downside is that they can lock us into our previous patterns of thinking and acting – even when the world is shifting around us. Everything is impermanent. Life is constantly changing, so you need to periodically check in to see if your old habits and beliefs are still serving you. A lack of self-awareness is poison. Reflection and review is the antidote.

  25. The secret to getting results that last is to never stop making improvements. It’s remarkable what you can build if you just don’t stop. It’s remarkable the business you can build if you don’t stop working. It’s remarkable the body you can build if you don’t stop training. It’s remarkable the knowledge you can build if you don’t stop learning. It’s remarkable the fortune you can build if you don’t stop saving. It’s remarkable the friendships you can build if you don’t stop caring. Small habits don’t add up. They compound. That’s the power of atomic habits. Tiny changes. Remarkable results.

Habits Are More Than Just Actions – They Are Reflections of Who You Want to Become:

In a very real sense, our habits make up our identities, and that’s why it can be so difficult to change. Our old habits are deeply ingrained. It’s comfortable and efficient for us to simply continue to think, feel, and behave in the same ways we have in the past. We like to stay within our comfort zones. But the problem is that many of our old habits simply don’t serve us anymore, and this is especially true as traders operating within the market environment. Our old thought and behavior patterns might have been effective outside the market, but aren’t useful within it. As James Clear states in Quote #10 listed above: “Every habit is context dependent.”

The simplest method for enacting change in our lives is to first decide who we want to become and then prove it to ourselves with small actions. This is the power of atomic habits. Even when we take small and easy steps toward our desired identities, repetition allows us to build evidence over time. The more votes we cast in favor of the ideal person we want to become (by thinking, feeling, and acting like that desired person), the more that ideal person becomes “who we are”. If we can make good habits obvious, attractive, easy, and satisfying, while making bad habits invisible, unattractive, hard, and unsatisfying, we can put ourselves on an empowering path toward achieving our ultimate goals. This particular topic was the motive for creating this trading habits post.

how to for the stock market - trading mindset

The most important point made in this book is that true mindset and behavior change is identity change. In other words, no lasting changes can be made without legitimate changes in self-image. The reality is that we subconsciously and consciously act in alignment with who we think we are. You wake up and scroll through your phone because it’s “like you” to do that. You consume unhealthy and processed foods because it’s “like you” to do that. You sit down on the couch after work and watch TV because it’s “like you” to do that. The only way to break bad habits is to interrupt the negative patterns and start building a new and improved self-image. Motivation, grit, and willpower can help you build some initial momentum, but long-term change has to be identity change.

Don’t treat the symptoms of your bad habits (fatigue, low self-esteem, etc.) without treating the cause (self-image, identity, etc.).

Learn More in the Trading Success Framework Course

Written by Matt Thomas (@MattThomasTP)

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Matt Thomas

Founder of, Creator of the Trading Success Framework Course & Trading Paradigm Skool Community, and Intraday Futures Trader Using Auction Market Theory & Profiling (Volume & Market Profile).


  • Daniel Tshiyole says:

    I need this book in my life. I always tend to go back to my old habits which I am trying to avoid so I believe that this book will help me a lot. I also believe that you need to have a routine in your life. If you don’t then you are just living your life in a mess.

    • Matt Thomas says:

      I completely agree – our everyday habits determine if we reach our weekly, monthly, and yearly goals. This is one of my favorite books. It translates to success in trading incredibly well – in addition to life in general.

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