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Hábitos atómicos: Cambios pequeños, resultados extraordinarios (Autoconocimiento)

Hábitos atómicos: Cambios pequeños, resultados extraordinarios (Autoconocimiento)

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  • Type：Epub+TxT+PDF+Mobi
  • Create Date：2021-05-15 02:52:14
  • Update Date：2025-09-07
  • Status：finish
  • Author：James Clear
  • ISBN：8418118032
  • Environment：PC/Android/iPhone/iPad/Kindle
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Summary

In this highly practical guide， today's leading expert on habit formation lays out a proven system for making good habits inevitable and bad habits impossible。

Atomic Habits asks a simple but powerful question: How can we live better？ We know good habits build better lives， but it's easy to get thrown off course--trying to lose weight when we eat poorly and sleep too little; spending when we want to save。 What makes some habits easy to stick with while others fail？

Filled with self-improvement tips based on proven scientific research， Atomic Habits reveals how altering our small daily habits can transform our lives for the better。 This easy-to-understand guide uncovers the hidden forces that shape your behavior--everything from mindset to environment to genetics--and shows you how to take control of them。 Organized around the Four Laws of Behavior Change， this book will show you how to apply each one to your life and work。 In the end， you'll get a simple method for building a repeatable and sustainable system for success。

James Clear， author of a wildly popular blog with more than two million readers per month， is known for his ability to distill complex topics into an easy-to-understand format。 Now， he breaks down the art and science of habit formation into its most fundamental state， giving us a playbook for success。 Sharing stories of his own achievements alongside those of star athletes， business leaders， artists， people who have kicked addiction against all odds， and even folks who just wanted to stop biting their nails， Clear proves that your goals are within reach--as long as you start small。

If you want to transform your habits--or those of your family， team， or community--then you want to read this book。

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Reviews

Lauren ，

Listened to this。 Quick and engaging

Sourabh Nagpal ，

Audible

Nadeesh Parmar ，

I was making some much needed changes in life: making a schedule， working towards my goals and most importantly building and sustaining habits （Just the book you want to get a hold on）。 Some very impelling researches， case studies etc。 are quoted by the author in order to get his point across。 A very practical book written in an easily comprehensible manner。 Apart from the continuous self promotion in the footnotes by Mr。 Clear （You have a blog with thousands of subscribers- WE GET IT！） it was s I was making some much needed changes in life: making a schedule， working towards my goals and most importantly building and sustaining habits （Just the book you want to get a hold on）。 Some very impelling researches， case studies etc。 are quoted by the author in order to get his point across。 A very practical book written in an easily comprehensible manner。 Apart from the continuous self promotion in the footnotes by Mr。 Clear （You have a blog with thousands of subscribers- WE GET IT！） it was smooth sailing， will be going back to this from time to time。 。。。more

DeLaura Puckett ，

Such a good book。 I highly recommend everyone read it。

Ahmed ，

Tiny little things make huge difference

Nikhil ，

One of the most clear and well thought through books with actionable takeaways I have ever had the pleasure of reading。 Please do yourself a favour and read this book。

Kelly McDevitt ，

was pleasantly surprised with how much i enjoyed this！ really informative way of looking at our habits and the psychology behind it （for those in the book club im v excited to discuss this with you！！）

Alex Drysdale ，

Lots of good concepts and tactics of how to get yourself under control。Nothing new or groundbreaking， but worth a read if you are just getting into creating some discipline and habits in your life。

Amber ，

This book is incredible！ I love how it simply， and easily explains how we can change simple and little things in our everyday to create amazing changes in our lives！ This book is easy to understand， helpful， and full of great advice！ I highly recommend this book to people wanting to change their life， and wanting to improve themselves， especially if you are often feeling frustrated， unsure of what to do next， and if you keep having set backs in your personal growth。 I loved this book and what I’ This book is incredible！ I love how it simply， and easily explains how we can change simple and little things in our everyday to create amazing changes in our lives！ This book is easy to understand， helpful， and full of great advice！ I highly recommend this book to people wanting to change their life， and wanting to improve themselves， especially if you are often feeling frustrated， unsure of what to do next， and if you keep having set backs in your personal growth。 I loved this book and what I’ve learned， and this is a self improvement book I plan to come back to regularly because it was so good， and for refreshing my memory！ 。。。more

Nataliia ，

the best of the best。 it helps apply to my real life everything which I have learned from other books。

Shilpa ，

A must read。

Jeshni ，

A paradigm-shifting and thought provoking book！ Absolutely recommended。

Sirunmanug ，

“Bir alışkanlığa başlamayı başarır ve bağlı kalırsanız bazı günler içinizden onu bırakmak geleceği konusunda garanti verebilirim。 Can sıkıcı， acı verici ya da tüketici olduğu zamanlarda yılmamak; bir profesyonel ile amatör arasındaki farkı yaratan budur。 Profesyoneller programa bağlı kalırken amatörler hayatın araya girmesine izin verirler。 Profesyoneller onlar için neyin önemli olduğunu bilir ve bir amaç duygusuyla o yönde çaba harcarlar， amatörleri ise hayatın mecburiyetleri rotadan çıkarır。 “ “Bir alışkanlığa başlamayı başarır ve bağlı kalırsanız bazı günler içinizden onu bırakmak geleceği konusunda garanti verebilirim。 Can sıkıcı， acı verici ya da tüketici olduğu zamanlarda yılmamak; bir profesyonel ile amatör arasındaki farkı yaratan budur。 Profesyoneller programa bağlı kalırken amatörler hayatın araya girmesine izin verirler。 Profesyoneller onlar için neyin önemli olduğunu bilir ve bir amaç duygusuyla o yönde çaba harcarlar， amatörleri ise hayatın mecburiyetleri rotadan çıkarır。 ““Kusursuz olmanın tek yolu， aynı şeyi defalarca yapmaktan sonsuz şekilde mutlu olabilmektir。 Sıkıntıya aşık olmaya mecbursunuz。” 。。。more

Vini ，

Practical and grounded， Personally the best self-help/self-enhancement book I have ever read till date。

Lee Cleg ，

Possibly the greatest self-help book of the Decade。

Amirhosseinam ，

کتاب جالبی بود، من این کتاب رو در ادامهٔ «باشگاه ۵ صبحی‌ها» شروع کردم، بنظرم اگر عمیق بخونیم و به راه‌کارهاش عمل کنیم میتونه در طولانی مدت تأثیر چشم‌گیری بذاره توی زندگیمون، اصلاً هدف کتاب و بحث همینه، تغییرات کوچک برای به دست‌یابی به نتایج بزرگ

Âñüp Tâmbádé ，

Best self help book from my point of view one must read it at least five times。

Muhammad Syafi'ul Umam ，

Buku yang menarik untuk dibaca （khususnya untukku yang lebih tertarik pada buku nonfiksi）。 Buku ini direkomendasikan untuk panduan mencapai tujuan dimulai dari hal-hal kecil terlebih dahulu。Ada sisipan cerita-cerita orang-orang sukses yang bisa dikatakan semacam pendukung dari apa yang dikonsepkan oleh penulis。Harapannya dengan membaca buku ini bisa menjadikanku lebih baik lagi。

Leandro Melendez ，

Casi siento este libro como una continuacion de Power of Habits de Duhigg。Las recomendaciones que da son casi evidentes， pero una muy buena guia sobre como podemos lograr el exito en nuestros esfuerzos para formarnos o quitarnos habitos。Algo que creo que encapsula el corazon de lo que el libro trata de decir， es la mejora constante minima。 Es decir， casi textual， siempre que se pueda mejorar constantemente solo un 1%。 Al final el valor agregado es exponencial con ese 1% y acabaremos con una mejo Casi siento este libro como una continuacion de Power of Habits de Duhigg。Las recomendaciones que da son casi evidentes， pero una muy buena guia sobre como podemos lograr el exito en nuestros esfuerzos para formarnos o quitarnos habitos。Algo que creo que encapsula el corazon de lo que el libro trata de decir， es la mejora constante minima。 Es decir， casi textual， siempre que se pueda mejorar constantemente solo un 1%。 Al final el valor agregado es exponencial con ese 1% y acabaremos con una mejora muchisimo mayor si nos adherimos a esa constancia。 Al final， los mejores son mejores por pequeños porcentajes。 Asi es que tal vez ese 1% haga facilmente la diferencia。Muy buen libro！ 。。。more

Paulina ，

Amazing book， great tips and will definitely be applying these strategies as outlined in the book。 Highly recommend 👍🏻

Courtney ，

Ok actually so many quality things were gained from this book and i need to read it again and actually take notes so i can be living my best life。

Hellen Hernández ，

Este libro es genial， James Clear estructura de una manera dinámica y amigable el tema de los hábitos。 En cada capítulo hay un resumen al final que lo hace todo muy sencillo de comprender además el autor brinda diferentes plantillas para aplicar lo que nos enseña en el libroEste es un libro que todos deberíamos leer

Olivia Turnbull ，

James is concise and frank。 If you want to enact behaviour change， it all starts from singular habits。 A good read， especially if you’re stuck in a bit of a rut。

Nikki ，

A must read。

Donald F White ，

I thought the book started out incredibly well and ended weakly。 Habits change through cue， craving， response， and reward， was genius。 The Four "Laws" left me a little flat。 All in all， the book was good， but not as great as I expected。 I thought the book started out incredibly well and ended weakly。 Habits change through cue， craving， response， and reward， was genius。 The Four "Laws" left me a little flat。 All in all， the book was good， but not as great as I expected。 。。。more

Garrett ，

Life-changing is the phrase I would use to describe this book。 All of my life I have been organized in a disorganized way， and this book helped consolidate the building blocks of a healthy lifestyle I am proud to say is mine。 Thank you James Clear， thank you so much！

Jerrome ，

This book is pretty good。 I would recommend this to anyone trying break or form new habits。

Kim Bauer ，

Great book with many insightful and easily implementable recommendations， though one should keep in mind that it isn’t a science book。

oprișor raul ，

## 🚀 3 Sentences about the bookThe book gives a great insight about how a habit works， how to build an effective habit and how to stop bad habits。 The many psychology tips， tricks and drawings can help anyone better understand themselves， how their own habits work and how the mind can be tricked to reach its full potential - and all from different angles。 A must read for everyone looking forward to find "An Easy & Proven Way to Build Good Habits & Break Bad Ones"## 🎨 ImpressionThe book is a must ## 🚀 3 Sentences about the bookThe book gives a great insight about how a habit works， how to build an effective habit and how to stop bad habits。 The many psychology tips， tricks and drawings can help anyone better understand themselves， how their own habits work and how the mind can be tricked to reach its full potential - and all from different angles。 A must read for everyone looking forward to find "An Easy & Proven Way to Build Good Habits & Break Bad Ones"## 🎨 ImpressionThe book is a must read self help book and a life changer！ The author focused on writing a book that goes deep into every single step of habit creation from a practical point of view。 Totally engaging and quite convincing in how the book makes you want to change your bad habits and adopt good ones， this book doesn't talk in a way to make you feel overwhelmed or make you feel like everything you do is wrong or inadequate。## ☘️ How did the book change me？The book helped me change my current schedule。 Forming durable habits and breaking harmful ones has never been the same after reading this book。Forming a good habit is easy if it is:- obvious- attractive- easy- satisfyingBreaking a bad habit can be done if it is:- invisible- unattractive- difficult- unsatisfying## ✍️ Quotes"You do not rise to the level of your goals。 You fall to the level of your systems。"The neurological feedback loop of a Habit！[https://s3-us-west-2。amazonaws。com/se。。。（semnal→dorință→răspuns→răsplată）"A habit is a behavior that has been repeated enough times to become automatic。""The Four Laws of Behavior Change are a simple set of rules we can use to build better habits。 Make it:1。 obvious2。 attractive3。 easy4。 satisfying"THE PLATEAU OF LATENT POTENTIAL→ "If you find yourself struggling to build a good habit or break a bad one， it is not because you have lost your ability to improve。 It is often because you have not yet crossed the Plateau of Latent Potential。 Your work was not wasted; it is just being stored。"！[https://s3-us-west-2。amazonaws。com/se。。。→ "Small changes often appear to make no difference until you cross a critical threshold。 The most powerful outcomes of any compounding process are delayed。 You need to be patient。"→ "If you want better results， then forget about setting goals。 Focuson your system instead。"## How to build a Habit？Obvious1。→ "The process of behavior change always starts with awareness。 You need to be aware of your habits before you can change them。"2。→ "Strategies like implementation intentions and habit stacking are among the most practical ways to create obvious cues for your habits and design a clear plan for when and where to take action。"⇒ "The habit stacking formula is: After [CURRENT HABIT]， I will [NEW HABIT]"→ "The implementation intention formula is: I will [BEHAVIOR] at [TIME] in [LOCATION]。"3。→ "You don’t have to be the victim of your environment。 You can also be the architect of it:" "we are more likely to notice cues that stand out"Attractive1。→ "More probable behaviors will reinforce less probable behaviors。"→ "After [HABIT I NEED]， I will [HABIT I WANT]。"⇒ "Temptation bundling"2。→ "We tend to imitate the habits of three social groups: the close （family and friends）， the many （the tribe）， and the powerful （those with status and prestige）。"→ ”Surround yourself with people who have the habits you want to have yourself。 You’ll rise together。"3。→ Change you "have to" to "get to"（e。g。: I ~~have to~~ get to run in the morning。）Easy1。→ "Walk Slowly， but Never Backwards"→ "The amount of time you have been performing a habit is not asimportant as the number of times you have performed it:"！[https://s3-us-west-2。amazonaws。com/se。。。2。→ "One of the most effective ways to reduce the friction associated withyour habits is to practice environment design。"→ "Reduce the friction associated with good behaviors。 When friction is low， habits are easy。"→ "The difference between a good day and a bad day is often a few productive and healthy choices made at decisive moments。"3。→ "Habits can be completed in a few seconds but continue to impact your behavior for minutes or hours afterward。"→ "Standardize before you optimize。 You can’t improve a habit that doesn’t exist。"4。→ "Using technology to automate your habits is the most reliable and effective way to guarantee the right behavior。"> THE TWO-MINUTE RULE→ "The idea is to make your habits as easy as possible to start。 Anyone can meditate for one minute， read one page， or put one item of clothing away。 And， as we have just discussed， this is a powerful strategy because once you’ve started doing the right thing， it is much easier to continue doing it。 A new habit should not feel like a challenge。 The actions that follow can be challenging， but the first two minutes should be easy。 What you want is a “gateway habit” that naturally leads you down a more productive path。"（e。g。:“Study for class” becomes “Open my notes。”）→ "We rarely think about change this way because everyone is consumed by the end goal。 But one push-up is better than not exercising。"Satisfying1。→ "In summary， a habit needs to be enjoyable for it to last。 Simple bits of reinforcement [。。。] can offer the immediate pleasure you need to enjoy a habit。"2。→ "The most effective form of motivation is progress。"3。→ "The more local， tangible， concrete， and immediate theconsequence， the more likely it is to influence individual behavior。 Themore global， intangible， vague， and delayed the consequence， the lesslikely it is to influence individual behavior。"> Making and Holding a Streak→ "A habit tracker is a simple way to measure whether you did a habit"（e。g。 marking an X on a calendar）→ "Never miss twice。"## How to keep improving Habits:"The downside of habits is that you get used to doing things a certain way and stop paying attention to little errors。 You assume you’re getting better because you’re gaining experience。 In reality， you are merely Reinforcing your current habits—not improving them。""Mastery is the process of narrowing your focus to a tiny element of success， repeating it until you have internalized the skill， and then using this new habit as the foundation to advance to the next frontier of your development。""Although habits are powerful， what you need is a way to remain conscious of your performance over time， so you can continue to refine and improve。"Solution: ⇒ the establishment of "a system for reflection and review"Explanation: "Reflection and review enables the long-term improvement of all habits because it makes you aware of your mistakes and helps you consider possible paths for improvement""Habits + Deliberate Practice = Mastery"## How to break a bad habit:Invisible→ " 'Disciplined' people are better at structuring their lives in a way that does not require heroic willpower and selfcontrol。 In other words， they spend less time in tempting situations。"→ "A more reliable approach is to cut bad habits off at the source。 One of the most practical ways to eliminate a bad habit is to reduce exposure to the cue that causes it。"→ "Instead of summoning a new dose of willpower whenever you want to do the right thing， your energy would be better spent optimizing your environment。 This is the secret to self-control。 Make the cues of your good habits obvious and the cues of your bad habits invisible。"UnattractiveHide things that are distracting:（e。g。 delete social media apps， hide a TV remote）You can go so far as to conceal things by giving them to someone else to hold。Difficult→ "Increase the friction associated with bad behaviors。 When friction is high， habits are difficult。"Unsatisfying→ "Habit Contract:"We are less likely to repeat a bad habit if it is painful or unsatisfying"## Other Facts:"Until you work as hard as those you admire， don’t explain away their success as luck。""Your current habits are not necessarily the best way to solve the problems you face: they are just the methods you learned to use。 Once you associate a solution with the problem you need to solve， you keep coming back to it。""Your habits are modern-day solutions to ancient desires。""If you look at the most habit-forming products， you’ll notice that one of the things these goods and services do best is remove little bits of friction from your life。 Meal delivery services reduce the friction of shopping for groceries。 Dating apps reduce the friction of making social introductions。 Ride-sharing services reduce the friction of getting across town。""Human behavior follows the Law of Least Effort。 We will naturally gravitate toward the option that requires the least amount of work。"True behavior change is identity change"The most effective way to change your habits is to focus not onwhat you want to achieve， but on who you wish to become。"1。 "Decide the type of person you want to be。"2。 "Prove it to yourself with small wins。"How Instagram and Tik Tok works"For years， scientists assumed dopamine was all about pleasure， but now we know it plays a central role in many neurological processes， including motivation， learning and memory， punishment and aversion， and voluntary movement"！[https://s3-us-west-2。amazonaws。com/se。。。D） "First， the cue is identified and dopamine rises as a craving builds。 Next， a response is taken but the reward does not come as quickly as expected and dopamine begins to drop。 Finally， when the reward comes a little later than you had hoped， dopamine spikes again。 It is as if the brain is saying， 'See！ I knew I was right。 Don’t forget to repeat this action next time。'"The mismatch between immediate and delayed rewards"The human brain evolved to prioritize immediate rewards overdelayed rewards。""Imagine you’re an animal roaming the plains of Africa—a giraffe or an elephant or a lion。 On any given day， most of your decisions have an immediate impact。 You are always thinking about what to eat or where to sleep or how to avoid a predator。 You are constantly focused on the present or the very near future。 You live in what scientists call an immediate-return environment because your actions instantly deliver clear and immediate outcomes。Now switch back to your human self。 In modern society， many of the choices you make today will not benefit you immediately。 If you do a good job at work， you’ll get a paycheck in a few weeks。 If you exercise today， perhaps you won’t be overweight next year。 If you save money now， maybe you’ll have enough for retirement decades from now。 You live in what scientists call a delayed-return environment because you can work for years before your actions deliver the intended payoff。""Similar to other animals on the African savannah， our ancestors spent their days responding to grave threats， securing the next meal， and taking shelter from a storm。 It made sense to place a high value on instant gratification。 The distant future was less of a concern。 And after thousands of generations in an immediate-return environment， our brains evolved to prefer quick payoffs to long-term ones。"Money Rule"You don’t realize how valuable it is to just show up on your bad （or busy） days。 Lost days hurt you more than successful days help you。 If you start with $100， then a 50 percent gain will take you to $150。 But you only need a 33 percent loss to take you back to $100。 In other words， avoiding a 33 percent loss is just as valuable as achieving a 50 percent gain。 As Charlie Munger says， “The first rule of compounding: Never interrupt it unnecessarily。”The Goldilocks Rule"The Goldilocks Rule states that humans experience peak motivationwhen working on tasks that are right on the edge of their currentabilities。 Not too hard。 Not too easy。 Just right。"！[https://s3-us-west-2。amazonaws。com/se。。。"Professionals stick to the schedule; amateurs let life get in the way。 Professionals know what is important to them and work toward it with purpose; amateurs get pulled off course by the urgencies of life。""you have to fall in love with boredom"The change of identity after achieving somethingAfter achieving a desired habit and than changing the identity you can feel like down。 "The key to mitigating these losses of identity is to redefine yourself such that you get to keep important aspects of your identity even if your particular role changes。"（e。g。 “I’m the CEO” translates to “I’m the type of person who builds and creates things。”）One Percent Rule"1% better every day for one year。 1。01^365" = 37。78%"Personal Tip on how to build better habitsBuild now a version of yourself that is equal to you now。 This person always takes the best decisions。 Compete with it。 Always take the hardest decision when you feel like giving up to be as well as your perfect version。A clear planIn an experiment， it was found out that by having a clear plan， the chances of achieving a goal are much higher。 （over two times as likely） 。。。more

Chelsey ，

I loved the overall concept of habits that was presented in this book。 I think the idea of reshaping your identity is a much healthier way to approach goals。 The book was a nice length， very clearly laid out， and I enjoyed have the author as the narrator of the audiobook。 However， I would suggest reading this instead of listening to it as an audiobook so you can see the diagrams and resources。 My only complaints are that some of the 'facts' were lacking evidence， or were presented in a way that I loved the overall concept of habits that was presented in this book。 I think the idea of reshaping your identity is a much healthier way to approach goals。 The book was a nice length， very clearly laid out， and I enjoyed have the author as the narrator of the audiobook。 However， I would suggest reading this instead of listening to it as an audiobook so you can see the diagrams and resources。 My only complaints are that some of the 'facts' were lacking evidence， or were presented in a way that made me question the authors understanding of statistics。 However， this is coming from someone trained in statistics and who is very picky about these things！ 。。。more

Reference

google book https://www.google.com/search?tbm=bks&q=Hábitos atómicos: Cambios pequeños, resultados extraordinarios (Autoconocimiento)

hathitrust digital library https://babel.hathitrust.org/cgi/ls?q1=Hábitos atómicos: Cambios pequeños, resultados extraordinarios (Autoconocimiento)&field1=ocr&a=srchls&ft=ft&lmt=ft

The British Library https://bll01.primo.exlibrisgroup.com/discovery/search?query=any,contains,Hábitos atómicos: Cambios pequeños, resultados extraordinarios (Autoconocimiento)&tab=LibraryCatalog&search_scope=Not_BL_Suppress&vid=44BL_INST:BLL01&lang=en&offset=0