“Imagine yourself as a kid who wakes up after a night of heavy snowfall. There’s a thick layer of snow on the ground, clean and without a path. The first time you walk through this snow, you have a very wide array of choices for what path to take. You can walk to the left, down the middle, to the right, zig zag, walk over that hill, and so on. Not only do you have many choices of paths to take, but each one will be very difficult, because there’s a foot of snow everywhere. Now picture walking to school the next day …the snow from the previous day is still there, but now there’s a bit of a path you created from yesterday’s walk. You can still create a new path, but the one you created yesterday will be a bit easier. So you take that one. Each day, you decide to take the path already created. This is a groove in the snow that gets easier over time, until you’re probably not going to take any other path. Creating a new habit is a lot like that: you’re creating a groove in the snow. At first, you can go anywhere, and it’s difficult going …but once you’ve created a groove, it’s much easier, and you don’t have to forget new paths anymore.” ~ Leo Babauta, Essential Zen Habits (Page 28)
“Remember the truth about the mind when it comes to change: it’s a little child. Imagine that your brain is a child that wants pleasure and wants to get what it wants, and it really wants to get out of discomfort. This Childish Mind will do everything it can to get out of discomfort. It will make you run from exercise, from doing difficult tasks, from new and confusing things. The Childish Mind will make excuses, rationalizations, beg to quit. It’s very, very good at what it does, and it’s constantly working against our best intentions. I learned how to overcome this Childish Mind Syndrome: I made my running habit ridiculously easy. I told myself all I had to do was go out and run for a few minutes. My Childish Mind couldn’t object to that, because it was so easy! And when you make your habit change easy, I’ve learned, the Childish Mind actually doesn’t work against you in the beginning.” ~ Leo Babauta, Essential Zen Habits (Page 18)
“Imagine that your life and your attention are a small room, and in this room you wanted to put a meditation cushion, a weight set for exercise, a kitchen for healthy eating, a couch for reading, a writing desk for creating a novel, a yoga mat for doing some yoga, and a tea table for mindfully drinking tea. The tiny room would be cramped, and none of these things would have any space, and we’d not really be able to do any of them. This is what happens when we try to do multiple habits at once: we overfill the small space of our lives and our attention so that we have no room for anything. Instead, imagine that we only had one thing in that room—let’s say the writing desk. That’s all that’s in the room for the moment. This desk would have space, and the writing would get our full attention. Create space for your habit change, by doing one habit at a time, and you’ll do your best job on that habit.” ~ Leo Babauta, Essential Zen Habits (Page 16)
Essential Zen Habits: Mastering the Art of Change, Briefly [Book]
![Essential Zen Habits: Mastering the Art of Change, Briefly by Leo Babauta [Book]](https://www.movemequotes.com/wp-content/uploads/2020/02/IMG_4400.jpg "Essential Zen Habits: Mastering the Art of Change, Briefly by Leo Babauta [Book]")
Book Overview: Essential Zen Habits shares a method and a six-week program for changing a habit, and outlines steps needed to quit bad habits, deal with life struggles, and find mindfulness. All in a very brief format of “just do this” instructions, no fluff whatsoever.
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Post(s) Inspired by this Book:
- 16 Leo Babauta Quotes from Essential Zen Habits and How To Master the Art of Change
- Leo Babauta Quote on Expectations and Our Attachment To Ideals (Beyond the Quote 175/365)
- Pema Chodron Quote on Suffering and What We Should Do To Alleviate It (Beyond the Quote 59/365)
- Leo Babauta Quote on Using Mistakes As Feedback (Beyond the Quote 39/365)
- Leo Babauta Quote on How Self-Reflection Changed His Life (Beyond the Quote 37/365)
James Clear Quote on How Long It Takes To Build A Habit
“How long does it take to build a habit? 21 days? 30 days? 66 days? The honest answer is: forever. Because once you stop doing it, it is no longer a habit. A habit is a lifestyle to be lived, not a finish line to be crossed. Make small, sustainable changes you can stick with.”
James Clear, Blog
Beyond the Quote (22/365)
It’s time to end the debate. It’s time to change your mindset about how habits work and how they are formed. The problem with 21, 30, 66, or even 90 days, is that those numbers create finish lines—and very short distanced ones at that. And once one of those finish lines are crossed, then what?
Read More »James Clear Quote on How Long It Takes To Build A Habit“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 amateur.” ~ James Clear, Atomic Habits
Atomic Habits [Book]
Book Overview: No matter your goals, Atomic Habits offers a proven framework for improving–every day. James Clear, one of the world’s leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results. 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. Here, you’ll get a proven system that can take you to new heights.
Post(s) Inspired by this Book:
- 10 Sobering James Clear Quotes on Making Progress from Atomic Habits
- A Famous Comedian’s Rise to Fame—From Selling Guidebooks to Selling Out Shows—Can You Guess Who? [Excerpt]
- James Clear Quote on Happiness and How It’s About Absence Not Achievement (Beyond the Quote 94/365)
- James Clear Quote on The Importance Of Systems For Success (Beyond the Quote 8/365)
“We focus on working long hours instead of getting meaningful work done. We care more about getting ten thousand steps than we do about being healthy. We teach for standardized tests instead of emphasizing learning, curiosity, and critical thinking. In short, we optimize for what we measure. When we choose the wrong measurement, we get the wrong behavior.” ~ James Clear, Atomic Habits
“Missing one workout happens, but I’m not going to miss two in a row. Maybe I’ll eat an entire pizza, but I’ll follow it up with a healthy meal. I can’t be perfect, but I can avoid a second lapse. As soon as one streak ends, I get started on the next one. 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.” ~ James Clear, Atomic Habits
“If you show up at the gym five days in a row—even if it’s just for two minutes—you are casting votes for your new identity. You’re not worried about getting in shape. You’re focused on becoming the type of person who doesn’t miss workouts. You’re taking the smallest action that confirms the type of person you want to be.” ~ James Clear, Atomic Habits
“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. The greater the obstacle—that is, the more difficult the habit—the more friction there is between you and your desired end state. This is why it is crucial to make your habits so easy that you’ll do them even when you don’t feel like it. If you can make your good habits more convenient, you’ll be more likely to follow through on them.” ~ James Clear, Atomic Habits
“Conventional wisdom holds that motivation is the key to habit change. Maybe if you really wanted it, you’d actually do it. But the truth is, our real motivation is to be lazy and do what is convenient. Energy is precious, and the brain is wired to conserve it whenever possible. It is human nature to follow the Law of Least Effort, which states that when deciding between two similar options, people will naturally gravitate toward the option that requires the least amount of work.” ~ James Clear, Atomic Habits
“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.” ~ James Clear, Atomic Habits
“Nothing sustains motivation better than belonging to the tribe. It transforms a personal quest into a shared one. Previously, you were on your own. Your identity was singular. You are a reader. You are a musician. You are an athlete. When you join a book club or a band or a cycling group, your identity becomes linked to those around you. Growth and change is no longer an individual pursuit. We are readers. We are musicians. We are cyclists. The shared identity begins to reinforce your personal identity. This is why remaining part of a group after achieving a goal is crucial to maintaining your habits. It’s friendship and community that embed a new identity and help behaviors last over the long run.” ~ James Clear, Atomic Habits
“One of the most effective things you can do to build better habits is to join a culture where your desired behavior is the normal behavior. New habits seem achievable when you see others doing them every day. If you are surrounded by fit people, you’re more likely to consider working out to be a common habit. If you’re surrounded by jazz lovers, you’re more likely to believe it’s reasonable to play jazz every day. Your culture sets your expectation for what is ‘normal.’ Surround yourself with people who have the habits you want to have yourself. You’ll rise together.” ~ James Clear, Atomic Habits
“You can break a habit, but you’re unlikely to forget it. Once the mental grooves of habit have been carved into your brain, they are nearly impossible to remove entirely—even if they go unused for quite a while. And that means that simply resisting temptation is an ineffective strategy. It is hard to maintain a Zen attitude in a life filled with interruptions. It takes too much energy. In the short-run, you can choose to overpower temptation. In the long-run, we become a product of the environment that we live in. To put it bluntly, I have never seen someone consistently stick to positive habits in a negative environment.” ~ James Clear, Atomic Habits
“Habits thrive under predictable circumstances. Focus comes automatically when you are sitting at your work desk. Relaxation is easier when you are in a space designed for that purpose. Sleep comes quickly when it is the only thing that happens in your bedroom. If you want behaviors that are stable and predictable, you need an environment that is stable and predictable.” ~ James Clear, Atomic Habits
“Many people think they lack motivation when what they really lack is clarity. It is not always obvious when and where to take action. Some people spend their entire lives waiting for the time to be right to make an improvement.” ~ James Clear, Atomic Habits
“We change bit by bit, day by day, habit by habit. We are continually undergoing microevolutions of the self. Each habit is like a suggestion: ‘Hey, maybe this is who I am.’ If you finish a book, then perhaps you are the type of person who likes reading. If you go to the gym, then perhaps you are the type of person who likes to exercise. If you practice playing the guitar, perhaps you are the type of person who likes music. Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” ~ James Clear, Atomic Habits
“All big things come from small beginnings. The seed of every habit is a single, tiny decision but as that decision is repeated, a habit sprouts and grows stronger. Roots entrench themselves and branches grow. The task of breaking a bad habit is like uprooting a powerful oak within us. And the task of building a good habit is like cultivating a delicate flower one day at a time.” ~ James Clear, Atomic Habits