Atomic Habits
Implementation Tracker
Core Message
Small changes compound into remarkable results. The quality of your life is determined by the quality of your habits. Focus on systems, not goals. Make good habits obvious, attractive, easy, and satisfying.
The 4 Laws of Behavior Change
Design your environment to make good habits visible and bad habits invisible.
Bundle habits with things you enjoy. Use temptation bundling.
Start with 2-minute versions. Reduce friction for good habits.
Track your habits. Celebrate small wins. Create immediate rewards.
Clear teaches: “Environment is the invisible hand that shapes human behavior.” Design your environment to make good habits obvious and bad habits invisible.
Clear’s rule: “When you start a new habit, it should take less than two minutes to do.” Scale down until it’s easy to start.
Clear’s formula: “After [CURRENT HABIT], I will [NEW HABIT].” Link your new habit to an existing one.
Your 30-Day Implementation Journey
Environment Design Progress
Day 4 of 30 – Keep going!
2-Minute Rule Progress
Day 6 of 30 – Building momentum!
Habit Stacking Progress
Day 2 of 30 – Just started!
Weekly Check-in Questions
Wins & Celebrations
2-Minute Rule Success: “Finally did my ‘put on workout clothes’ habit 6 days straight! Today I actually worked out for 20 minutes after putting them on. Clear was right – starting is everything!”
Environment Design: “Moved my phone charger to the kitchen. Now I don’t scroll in bed anymore. Reading before sleep is becoming automatic!”
Habit Stacking Discovery: “Realized my coffee routine is perfect for stacking. After I start the coffee maker, I now do 50 jumping jacks while it brews.”
Add New Win
🎉 You’re implementing, not just reading! 🎉
This is what separates successful people from eternal book collectors