James Clear

James Clear quotes on momentum

Author of the #1 NYT bestseller Atomic Habits. I write about building better habits.

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It's better to do less than you hoped than nothing at all. No zero days.


Take all the energy you spend on... -worrying about the past -worrying about the future -worrying about the news -worrying about what others think -worrying about if you might fail ... and channel that energy into one useful micro-action within your control. Then repeat.


The 2-step process for exceptional results: (1) Spend a little time each day thinking about the highest leverage activity available to you. (2) Spend a little time each day working on it.


Strength training is the assassin of self-doubt. It’s nearly impossible for confidence to decline when you watch the weight on the bar increase each week—even when starting from a modest level.


You do not rise to the level of your goals. You fall to the level of your systems.


The costs of your good habits are in the present. The costs of your bad habits are in the future.


Whenever you succeed with a small habit, you add a little to your general ability to stick with good habits. With each repeated success, your ability grows as does your trust and confidence in yourself. Slowly, you develop the ability to be consistent even in tough conditions.


Momentum is a double-edged sword. It can propel you to new heights or keep you locked into previous choices and old habits. Years are wasted for no other reason than we tend to continue doing what we are already doing. Inertia eats opportunity.


It’s impossible to live a proactive life in a reactive environment. Technology increases the number of triggers in your environment. Soon, you are reacting anytime your phone beeps or buzzes. To take back your time, take away the triggers that interrupt it. Live proactively.

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