I always gravitate towards non-fiction books hoping to learn something new. However, self-help books often contain repetitive information already covered by other authors. If you read a new non-fiction book on a certain topic, subsequent books on the same topic often contain similar tips and suggestions beneath different covers. There is always a déjà vu feeling lingering in the background, “This tip seems familiar,” or “Have I read this quote somewhere?”

Atomic Habits does not fall into the I-Feel-I-Have-Read-It-Before category. A lot of it felt new. The author’s thought process was refreshing, and I was introduced to new perspectives and ideas that beautifully emphasize the power of small habits. James Clear has a knack for writing engagingly using clear (pun intended) and concise language. I would even go so far as to say that Atomic Habits was the best non-fiction book I read this year.

I will list some of the quotes from the book that left an impression on me. Hope you like them as much as I did.

Changes that seem small and unimportant at first will compound into remarkable results if you’re willing to stick with them for years.

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.

The San Antonio Spurs, one of the most successful teams in NBA history, have a quote from social reformer Jacob Riis hanging in their locker room: “When nothing seems to help, I go and look at a stonecutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that last blow that did it—but all that had gone before.”

If you want better results, then forget about setting goals. Focus on your system instead. The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game.

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.

The ultimate form of intrinsic motivation is when a habit becomes part of your identity. It’s one thing to say I’m the type of person who wants this. It’s something very different to say I’m the type of person who is this.

As the psychologist Carl Jung said, “Until you make the unconscious conscious, it will direct your life and you will call it fate.”

When and where you choose to insert a habit into your daily routine can make a big difference. If you’re trying to add meditation into your morning routine but mornings are chaotic and your kids keep running into the room, then that may be the wrong place and time. Consider when you are most likely to be successful. Don’t ask yourself to do a habit when you’re likely to be occupied with something else.

When scientists analyze people who appear to have tremendous self-control, it turns out those individuals aren’t all that different from those who are struggling. Instead, “disciplined” people are better at structuring their lives in a way that does not require heroic willpower and self-control. In other words, they spend less time in tempting situations.

I once heard a story about a man who uses a wheelchair. When asked if it was difficult being confined, he responded, “I’m not confined to my wheelchair—I am liberated by it. If it wasn’t for my wheelchair, I would be bed-bound and never able to leave my house.” This shift in perspective completely transformed how he lived each day. Reframing your habits to highlight their benefits rather than their drawbacks is a fast and lightweight way to reprogram your mind and make a habit seem more attractive.

The most effective form of learning is practice, not planning.

Habits are easier to build when they fit into the flow of your life. You are more likely to go to the gym if it is on your way to work because stopping doesn’t add much friction to your lifestyle. By comparison, if the gym is off the path of your normal commute—even by just a few blocks—now you’re going “out of your way” to get there.

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.

Even when you know you should start small, it’s easy to start too big. When you dream about making a change, excitement inevitably takes over and you end up trying to do too much too soon. The most effective way I know to counteract this tendency is to use the Two-Minute Rule, which states, “When you start a new habit, it should take less than two minutes to do.”

The takeaway is that you should build habits that work for your personality. People can get ripped working out like a bodybuilder, but if you prefer rock climbing or cycling or rowing, then shape your exercise habit around your interests. If your friend follows a low-carb diet but you find that low-fat works for you, then more power to you. If you want to read more, don’t be embarrassed if you prefer steamy romance novels over nonfiction. Read whatever fascinates you. You don’t have to build the habits everyone tells you to build. Choose the habit that best suits you, not the one that is most popular.

The Goldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities. Not too hard. Not too easy. Just right.

When a habit is truly important to you, you have to be willing to stick to it in any mood. Professionals take action even when the mood isn’t right. They might not enjoy it, but they find a way to put the reps in.

The only way to become excellent is to be endlessly fascinated by doing the same thing over and over. You have to fall in love with boredom.

The upside of habits is that we can do things without thinking. The downside is that we stop paying attention to little errors.