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2600:9000:2490:5200:7:49a5:5fd2:8621
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Submitted URL: https://clicks.aweber.com/y/ct/?l=PMc_N&m=myFYFbDv20CO3J5&b=v57t4MD032A2pQh_nEdFLw
Effective URL: https://www.amazon.com/Atomic-Habits-Proven-Build-Break/dp/0735211299?_encoding=UTF8&qid=1549467573&sr=1-3&linkCode=sl1...
Submission: On January 19 via api from US — Scanned from DE
Effective URL: https://www.amazon.com/Atomic-Habits-Proven-Build-Break/dp/0735211299?_encoding=UTF8&qid=1549467573&sr=1-3&linkCode=sl1...
Submission: On January 19 via api from US — Scanned from DE
Form analysis 5 forms found in the DOM
Name: site-search — GET /s/ref=nb_sb_noss
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<div class="a-row"><span class="a-text-bold">Similar items shipping to Germany</span></div>
<div class="a-scroller a-scroller-horizontal">
<table class="a-bordered a-vertical-stripes _export-alternative-card-desktop_style_export_alternative_table__SO8NV">
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<td class="_export-alternative-card-desktop_style_export_alternative_table_image_title_cell__2L2zL" style="width:160px" role="columnheader">
<a class="a-link-normal export-alternative-product-link" href="/Cant-Hurt-Me-Master-Your/dp/1544512279/ref=ex_alt_wg_d?_encoding=UTF8&pd_rd_i=1544512279&psc=1&pd_rd_w=SfYds&pf_rd_p=4e1b46a8-daf9-4433-b97e-d6df97cf3699&pf_rd_r=Q6CS0D0M35RJZNG1G9F1&pd_rd_wg=0s3kx&pd_rd_r=75588cc6-d717-4001-b297-e6a7453cc756&content-id=amzn1.sym.4e1b46a8-daf9-4433-b97e-d6df97cf3699"><div class="a-row a-spacing-top-small"><img alt="Can't Hurt Me: Master Your Mind and Defy the Odds" src="https://m.media-amazon.com/images/I/41F4Pg6SumL._AC_SR160,160_.jpg"></div><div class="a-row a-spacing-top-small"><span class="a-truncate" data-a-word-break="break-all" data-a-max-rows="2" data-a-overflow-marker="&hellip;" style="line-height:1.3em !important;max-height:2.6em" data-a-recalculate="false" data-a-updated="true"><span class="a-truncate-full a-offscreen">Can't Hurt Me: Master Your Mind and Defy the Odds</span><span class="a-truncate-cut" aria-hidden="true" style="height: auto;">Can't Hurt Me: Master Your Mind and Defy the Odds</span></span></div></a>
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<a class="a-link-normal export-alternative-product-link" href="/NEW-Atomic-Habits-Lead-Title-Clear/dp/B09VQ3VK22/ref=ex_alt_wg_d?_encoding=UTF8&pd_rd_i=B09VQ3VK22&psc=1&pd_rd_w=SfYds&pf_rd_p=4e1b46a8-daf9-4433-b97e-d6df97cf3699&pf_rd_r=Q6CS0D0M35RJZNG1G9F1&pd_rd_wg=0s3kx&pd_rd_r=75588cc6-d717-4001-b297-e6a7453cc756&content-id=amzn1.sym.4e1b46a8-daf9-4433-b97e-d6df97cf3699"><div class="a-row a-spacing-top-small"><img alt="NEW-Atomic Habits (Lead Title)" src="https://m.media-amazon.com/images/I/51jx+W2h8ML._AC_SR160,160_.jpg"></div><div class="a-row a-spacing-top-small"><span class="a-truncate" data-a-word-break="break-all" data-a-max-rows="2" data-a-overflow-marker="&hellip;" style="line-height:1.3em !important;max-height:2.6em" data-a-recalculate="false" data-a-updated="true"><span class="a-truncate-full a-offscreen">NEW-Atomic Habits (Lead Title)</span><span class="a-truncate-cut" aria-hidden="true" style="height: auto;">NEW-Atomic Habits (Lead Title)</span></span></div></a>
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<td class="_export-alternative-card-desktop_style_export_alternative_table_image_title_cell__2L2zL" style="width:160px" role="columnheader">
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</td>
</tr>
<tr>
<td class="_export-alternative-card-desktop_style_export_alternative_table_first_label_col__ivoXZ" role="rowheader"><span class="a-text-bold a-nowrap"> Rating</span></td>
<td>
<div class="a-row"><i class="a-icon a-icon-star a-star-5"></i></div>
<div class="a-row"><span class="a-color-secondary">64650 reviews</span></div>
</td>
<td>
<div class="a-row"><i class="a-icon a-icon-star a-star-5"></i></div>
<div class="a-row"><span class="a-color-secondary">14 reviews</span></div>
</td>
<td>
<div class="a-row"><i class="a-icon a-icon-star a-star-4-5"></i></div>
<div class="a-row"><span class="a-color-secondary">14 reviews</span></div>
</td>
<td>
<div class="a-row"><i class="a-icon a-icon-star a-star-4-5"></i></div>
<div class="a-row"><span class="a-color-secondary">6068 reviews</span></div>
</td>
<td>
<div class="a-row"><i class="a-icon a-icon-star a-star-5"></i></div>
<div class="a-row"><span class="a-color-secondary">96 reviews</span></div>
</td>
</tr>
<tr>
<td class="_export-alternative-card-desktop_style_export_alternative_table_first_label_col__ivoXZ" role="rowheader"><span class="a-text-bold a-nowrap"> Price</span></td>
<td><span class="a-color-price a-text-bold">$17.99</span></td>
<td><span class="a-color-price a-text-bold">$18.50</span></td>
<td><span class="a-color-price a-text-bold">$7.99</span></td>
<td><span class="a-color-price a-text-bold">$14.55</span></td>
<td><span class="a-color-price a-text-bold">$11.68</span></td>
</tr>
<tr>
<td class="_export-alternative-card-desktop_style_export_alternative_table_first_label_col__ivoXZ" role="rowheader"><span class="a-text-bold a-nowrap"> Shipping Fee</span></td>
<td style="width:160px"><span>$11.07</span></td>
<td style="width:160px"><span>$10.40</span></td>
<td style="width:160px"><span>$9.68</span></td>
<td style="width:160px"><span>$9.68</span></td>
<td style="width:160px"><span>$9.87</span></td>
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<tr>
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<td><span>$0.00</span></td>
<td><span>$0.00</span></td>
<td><span>$0.00</span></td>
<td><span>$0.00</span></td>
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<tr>
<td class="_export-alternative-card-desktop_style_export_alternative_table_first_label_col__ivoXZ" role="rowheader"><span class="a-text-bold a-nowrap"> Total Estimated Cost</span></td>
<td><span class="a-text-bold">$29.06</span></td>
<td><span class="a-text-bold">$28.90</span></td>
<td><span class="a-text-bold">$17.67</span></td>
<td><span class="a-text-bold">$24.23</span></td>
<td><span class="a-text-bold">$21.55</span></td>
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<td class="_export-alternative-card-desktop_style_export_alternative_table_cta_cell__1c3f_">
<div class="export-alternative-cta"><span class="aok-hidden" data-asin="B08XLLF3PG"
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read on any device with the free Kindle app. Want to listen? </span><a class="a-link-normal" href="/dp/B07RFSSYBH/ref=dbs_p_adbl_dam"><span>Try Audible.</span></a><span></span> </div>
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ATOMIC HABITS: AN EASY & PROVEN WAY TO BUILD GOOD HABITS & BREAK BAD ONES
HARDCOVER – OCTOBER 16, 2018
by
James Clear (Author)
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4.8 out of 5 stars 92,454 ratings
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The #1 New York Times bestseller. Over 4 million copies sold!
Tiny Changes, Remarkable Results
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.
Clear is known for his ability to distill complex topics into simple behaviors
that can be easily applied to daily life and work. Here, he draws on the most
proven ideas from biology, psychology, and neuroscience to create an
easy-to-understand guide for making good habits inevitable and bad habits
impossible. Along the way, readers will be inspired and entertained with true
stories from Olympic gold medalists, award-winning artists, business leaders,
life-saving physicians, and star comedians who have used the science of small
habits to master their craft and vault to the top of their field.
Learn how to:
* make time for new habits (even when life gets crazy);
* overcome a lack of motivation and willpower;
* design your environment to make success easier;
* get back on track when you fall off course;
...and much more.
Atomic Habits will reshape the way you think about progress and success, and
give you the tools and strategies you need to transform your habits--whether you
are a team looking to win a championship, an organization hoping to redefine an
industry, or simply an individual who wishes to quit smoking, lose weight,
reduce stress, or achieve any other goal.
Read more
--------------------------------------------------------------------------------
Previous page
1. Print length
320 pages
2. Language
English
3. Publisher
Avery
4. Publication date
October 16, 2018
5. Dimensions
6.3 x 1.1 x 9.29 inches
6. ISBN-10
0735211299
7. ISBN-13
978-0735211292
8. See all details
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Popular Highlights in this book
What are popular highlights?
Previous page
1. Goals are about the results you want to achieve. Systems are about the
processes that lead to those results.
Highlighted by 75,455 Kindle readers
2. Decide the type of person you want to be. Prove it to yourself with small
wins.
Highlighted by 75,216 Kindle readers
3. 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.
Highlighted by 66,492 Kindle readers
4. Goals are good for setting a direction, but systems are best for making
progress.
Highlighted by 66,484 Kindle readers
Next page
--------------------------------------------------------------------------------
FROM THE PUBLISHER
Read more
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EDITORIAL REVIEWS
REVIEW
Wall Street Journal bestseller
USA Today bestseller
Publisher's Weekly bestseller
One of Fast Company's 7 Best Business Books of 2018
One of Business Insider's Best Self-Help Books of 2018
"A supremely practical and useful book. James Clear distills the most
fundamental information about habit formation, so you can accomplish more by
focusing on less."
-Mark Manson, #1 New York Times best-selling author of The Subtle Art of Not
Giving a F*ck
“James Clear has spent years honing the art and studying the science of habits.
This engaging, hands-on book is the guide you need to break bad routines and
make good ones.”
-Adam Grant, New York Times best-selling author of Originals, Give and Take, and
Option B with Sheryl Sandberg
"A special book that will change how you approach your day and live your life."
-Ryan Holiday, bestselling author of The Obstacle is the Way and Ego is the
Enemy
“As a physician attempting to help my patients build healthy habits to decrease
and reverse chronic disease, Atomic Habits is the playbook I have been searching
for. Not only does the book offer actionable items I can teach my patients, I
can refer them to read and implement the ideas themselves. The format is
powerful and simple. This should be taught in all medical schools.”
-Laurie Marbas, MD, United States Air Force veteran
“Atomic Habits was a great read. I learned a lot and think it’ll be helpful to a
lot of people.”
—Gayle King, co-anchor of CBS This Morning and editor-at-large for O, The Oprah
Magazine
“Useful new book”
–Wall Street Journal
“In Atomic Habits, Clear will show you how to overcome a lack of motivation,
change your environment to encourage success, and make time for new (and better)
habits.
–Glamour.com
“Atomic Habits is a great book for anyone who is frustrated with the way they
can’t seem to kick that one (or two dozen) bad habit(s) and wants to finally
achieve health, fitness, financial freedom, great relationships, and a good
life.”
–Medium.com
“Excellent. Well worth the read.”
–Benjamin Hardy, Inc.com
ABOUT THE AUTHOR
James Clear is a writer and speaker focused on habits, decision making, and
continuous improvement. He is the author of the #1 New York Times bestseller,
Atomic Habits. The book has sold over 5 million copies worldwide and has been
translated into more than 50 languages. Clear is a regular speaker at Fortune
500 companies and his work has been featured in places like Time magazine, the
New York Times, the Wall Street Journal and on CBS This Morning. His popular
"3-2-1" email newsletter is sent out each week to more than 1 million
subscribers.
EXCERPT. © REPRINTED BY PERMISSION. ALL RIGHTS RESERVED.
It is so easy to overestimate the importance of one defining moment and
underestimate the value of making small improvements on a daily basis. Too
often, we convince ourselves that massive success requires massive action.
Whether it is losing weight, building a business, writing a book, winning a
championship, or achieving any other goal, we put pressure on ourselves to make
some earth- shattering improvement that everyone will talk about.
Meanwhile, improving by 1 percent isn’t particularly notable—sometimes it isn’t
even noticeable—but it can be far more meaningful, especially in the long run.
The difference a tiny improvement can make over time is astounding. Here’s how
the math works out: if you can get 1 percent better each day for one year,
you’ll end up thirty-seven times better by the time you’re done. Conversely, if
you get 1 percent worse each day for one year, you’ll decline nearly down to
zero. What starts as a small win or a minor setback accumulates into something
much more.
Habits are the compound interest of self-improvement. The same way that money
multiplies through compound interest, the effects of your habits multiply as you
repeat them. They seem to make little difference on any given day and yet the
impact they deliver over the months and years can be enormous. It is only when
looking back two, five, or perhaps ten years later that the value of good habits
and the cost of bad ones becomes strikingly apparent.
This can be a difficult concept to appreciate in daily life. We often dismiss
small changes because they don’t seem to matter very much in the moment. If you
save a little money now, you’re still not a millionaire. If you go to the gym
three days in a row, you’re still out of shape. If you study Mandarin for an
hour tonight, you still haven’t learned the language. We make a few changes, but
the results never seem to come quickly and so we slide back into our previous
routines.
Unfortunately, the slow pace of transformation also makes it easy to let a bad
habit slide. If you eat an unhealthy meal today, the scale doesn’t move much. If
you work late tonight and ignore your family, they will forgive you. If you
procrastinate and put your project off until tomorrow, there will usually be
time to finish it later. A single decision is easy to dismiss.
But when we repeat 1 percent errors, day after day, by replicating poor
decisions, duplicating tiny mistakes, and rationalizing little excuses, our
small choices compound into toxic results. It’s the accumulation of many
missteps—1 percent decline here and there—that eventually leads to a problem.
The impact created by a change in your habits is similar to the effect of
shifting the route of an airplane by just a few degrees. Imagine you are flying
from Los Angeles to New York City. If a pilot leaving from LAX adjusts the
heading just 3.5 degrees south, you will land in Washington, D.C., instead of
New York. Such a small change is barely noticeable at takeoff—the nose of the
airplane moves just a few feet—but when magnified across the entire United
States, you end up hundreds of miles apart.
Similarly, a slight change in your daily habits can guide your life to a very
different destination. Making a choice that is 1 percent better or 1 percent
worse seems insignificant in the moment, but over the span of moments that make
up a lifetime these choices determine the difference between who you are and
who you could be. Success is the product of daily habits—not once‑in‑a‑lifetime
transformations.
That said, it doesn’t matter how successful or unsuccessful you are right now.
What matters is whether your habits are putting you on the path toward success.
You should be far more concerned with your current trajectory than with your
current results. If you’re a millionaire but you spend more than you earn each
month, then you’re on a bad trajectory. If your spending habits don’t change,
it’s not going to end well. Conversely, if you’re broke, but you save a little
bit every month, then you’re on the path toward financial freedom—even if you’re
moving slower than you’d like.
Your outcomes are a lagging measure of your habits. Your net worth is a lagging
measure of your financial habits. Your weight is a lagging measure of your
eating habits. Your knowledge is a lagging measure of your learning habits. Your
clutter is a lagging measure of your cleaning habits. You get what you repeat.
If you want to predict where you’ll end up in life, all you have to do is follow
the curve of tiny gains or tiny losses, and see how your daily choices will
compound ten or twenty years down the line. Are you spending less than you earn
each month? Are you making it into the gym each week? Are you reading books and
learning something new each day? Tiny battles like these are the ones that will
define your future self.
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.
Habits are a double-edged sword. Bad habits can cut you down just as easily as
good habits can build you up, which is why understanding the details is crucial.
You need to know how habits work and how to design them to your liking, so you
can avoid the dangerous half of the blade.
Read more
--------------------------------------------------------------------------------
PRODUCT DETAILS
* Publisher : Avery; Illustrated edition (October 16, 2018)
* Language : English
* Hardcover : 320 pages
* ISBN-10 : 0735211299
* ISBN-13 : 978-0735211292
* Item Weight : 1.18 pounds
* Dimensions : 6.3 x 1.1 x 9.29 inches
* Best Sellers Rank: #3 in Books (See Top 100 in Books)
* #1 in Business Processes & Infrastructure
* #2 in Popular Social Psychology & Interactions
* #3 in Personal Transformation Self-Help
* Customer Reviews:
4.8 out of 5 stars 92,454 ratings
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JAMES CLEAR
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James Clear is a writer and speaker focused on habits, decision making, and
continuous improvement. He is the author of the #1 New York Times bestseller,
Atomic Habits. The book has sold over 5 million copies worldwide and has been
translated into more than 50 languages.
Clear is a regular speaker at Fortune 500 companies and his work has been
featured in places like Time magazine, the New York Times, the Wall Street
Journal and on CBS This Morning. His popular "3-2-1" email newsletter is sent
out each week to more than 1 million subscribers.
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5.0 out of 5 stars Atomic Habits will change your life! 9 takeaways:
Reviewed in the United States on May 30, 2019
Atomic Habits by James Clear is one of those rare books that I immediately read
twice in a row. It is filled with dozens of science-backed and actionable
nuggets of wisdom. Do you want to improve any habits in your life? I heartily
recommend Atomic Habits to you! We are all driven by our habits - many of which
are unconscious. Below are 9 quotes and takeaways from this life-changing
book:1. "Getting 1 percent better every day counts for a lot in the long-run."
Atomic Habits explains why the little things you do every day matters. Your
little habits matter. It may not seem like a big deal to skip a workout or to be
kind, but it is a big deal. Imagine if you improved your habits by only 1% every
day. You'd be dramatically a different person in a year. Then imagine if you let
your habits decline by 1% every day. You'd be in a much worse spot in life
overall a year from now. Your little habits - atomic habits - count for a lot in
the long run. What little habits are you improving upon (or neglecting...)
today?2. "You do not rise to the level of your goals. You fall to the level of
your systems." This is such an important point in the book. Oftentimes we focus
on goals in our life, while neglecting to focus on the systems that help us
achieve goals. As an example, I had a friend who had the goal to complete a
triathlon. He achieved this goal! And then he quit working out for the next year
and got out of shape... He was so focused on achieving a goal that he neglected
his underlying systems of being healthy. Goal achievement can actually set us
back if we don't get set up sustainable systems. Get the systems right and then
we'll indeed also achieve our goals. Systems > Goals.3. "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." I love this quote from the book. Every action - every habit - you
take casts a vote for the type of person you want to become. Do you want to be a
more organized person? When you develop habits and systems that organize your
life, you are casting votes for thinking of yourself as an organized person. You
think to yourself, "hey, I'm an organized person." And then you reinforce that
belief with your habits and actions - a virtuous cycle! The flip side of this
can be true too. What if you often show up late to meetings? You're casting
votes that may make you think "well, I'm just a person that is always late." An
un-virtuous cycle. Be careful to make sure that your habits and ultimately your
beliefs cast votes for the type of person you want to become and, indeed, who
you truly are.4. "How long does it actually take to form a new habit? You just
need to get your reps in." Atomic Habits answers the question of "how much time
does it take to form a new habit" with a better answer of : X number of actions.
Meaning, you may need to simply complete a new habit 100 times for it to stick,
which could be done in 3 days or 3 weeks or 3 months, depending on the new
habit. It is better to think of forming new habits in terms of consistently
taking action, versus trying to stick to a habit for just X number of days. Get
your reps in.5. "Reduce friction. Decrease the number of steps between you and
your good habits." The inverse of this is also true - increase friction between
you and your bad habits! I think about this a lot when it comes to eating
healthy. I need to reduce friction by having healthy food in the house and
healthy snacks at work. And I need to increase friction by not having candy in
the house or in my office! Out of sight, out of mind. In sight, and I eat it. :)
(which of course reminds me of the Dad joke I often tell my girls: "I'm on a
seafood diet. I see food and I eat it...)6. "Use temptation bundling. Pair an
action you want to do with an action you need to do." This is a powerful
concept. I put this in practice by only "watching TV" when I'm on the treadmill.
I am able to run at a 6 MPH pace and watch TV or videos on the iPad when I'm on
a treadmill. So, I generally only watch sporting events or movies or 80s music
videos on YouTube when I'm running on the treadmill. This approach actually
allows me to run longer if I want to watch a full half of a game, for example.
And 80s music videos will often give me the energy to run that extra mile. :)
Think about a new habit you want to start and how you can bundle it with an
action you're already taking. Stack them together - i.e. habit stacking.7. "Use
a habit tracker. Keep track of your habit streak and 'don't break the chain.'"
Atomic Habits does a nice job of explaining the importance of tracking your
habits for success. What gets measured gets managed. One of my favorite habit
trackers is a FitBit/Apple Watch, which tracks steps, heart rate, sleep, weight
and can even track food intake/calories, if you input this data. My behavior
definitely changes thanks to these habit trackers. Atomic Habits gives you
additional habit tracker resources.8. "Never miss twice. When you forget to do a
habit, make sure you get back on track immediately." We all will have days where
we fall off the bandwagon and our habits go in reverse. Well, that's okay for
one day. Don't let it happen twice. Get back on track as soon as possible. (And,
yes, sometimes we miss a habit two days in row. Just don't let it become three
days...)9. Author James Clear gets to the point quickly in Atomic Habits and
with actionable advice. James has been blogging about habits, health, happiness,
creativity and productivity since 2012. Check out a sampling of his writing at
his website. James is also fun to follow on Twitter. Atomic Habits has 20
relatively short chapters that open with compelling stories and end with helpful
chapter summaries. If you listen to books on Audible, I highly recommend the
audio book as James reads this book very passionately.
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Haical Sajovic Haddad
5.0 out of 5 stars Updated review after 100 days building small yet lasting
habits.
Reviewed in the United States on October 18, 2018
Verified Purchase
I previously wrote this review right after reading the book. Today, February
15th, after applying James’s system for 100 days on a few tiny habits, I feel
compelled to share updates with you because they have sincerely worked.
I will divide the review into 5 parts. The first part is a summary of the book
with short excerpts highlighted while taking notes. Next, I hope to share pieces
of advice that have motivated me while building new habits. Following that, I
will share how I implemented the first 3 habits throughout these months. Then,
some thoughts to whom I would recommend reading the book. Last, there are 4
complementary readings.
SUMMARY
[Introduction] James starts by sharing personal strategies he implemented to
recover from a serious accident in high school. That event forced him to improve
the quality of his routine to get his life in order, coming to the conclusion
that “we all deal with setbacks, but in the long run, the quality of our lives
often depends on the quality of our habits. With the same habits, you will end
up with the same results. But with better habits, anything is possible.”
[Section I : The Fundamentals]
[Chapter 1] Here we learn the power of compounding effect: changes that seem
small and unimportant at any given day will compound into remarkable results if
we are willing to stick with them for months and years. James explains that
“breakthrough moments are often the result of many previous actions, which build
up the potential required to unleash a major change.” Comparing to habits, he
shows that bamboo can barely be seen during the first couple of years while the
roots grow underground before exploding for almost 100 feet into the air in a
few weeks. From that perspective, we come to understand the best outcomes are
generally delayed.
[Chapter 2] Based on a 3-layer concentric circle behavior change model—divided
into outcome change, process change, and identity change—James explains that we
should pay attention to our inner identity by focusing on beliefs, assumptions,
and values. “Many people begin the process of changing their habits by focusing
on what they want to achieve. This leads us to outcome-based habits. The
alternative is to build identity-based habits. With this approach, we start by
focusing on who we wish to become.” The strongest changes, then, happen from
inside out, starting from our identity, passing through the process, and
ultimately changing the outcome.
[Chapter 3] In this chapter we are introduced to a 4-step framework, which is
composed of cue, craving, response, and reward. James calls it 'The 4 Laws of
Behavior Change'. He then explains that we can think of each law as a lever that
influences our behavior—when the levers are in the right positions, they create
good habits effortless whereas when they are in the wrong position, it is nearly
impossible. Through examples, he explains that “the cue triggers a craving,
which motivates a response, which provides a reward, which satisfies the craving
and, ultimately, becomes associated with the cue.” Together they create a habit
loop that, when repeated many times, habits become automatic.
[Section II : Make It Obvious]
[Chapter 4] A primer on how cues play a crucial role in predicting habit
formation without consciously thinking about the outcomes. Once our habits
become so common, the cues associated with them become essentially invisible
because they are deeply encoded. If we want to create better habits, a good idea
is to be aware of the cues. James finishes up by sharing a strategy called
'Habits Scorecard'—a simple exercise to become more aware of our behavior on a
daily basis. We first write down a chronological list of our daily habits and,
once we have a full list, we score each habit as an effective, ineffective, or
neutral habit. Besides noticing what is actually going on, we can notice if
certain behaviors help us become the type of person we wish to be.
[Chapter 5] The cues that can trigger a habit come in a wide range of forms, and
the 2 most common cues are time and location. When we make a specific plan for
when and where we will perform a new habit, we are more likely to follow
through. Stacking our habits by pairing a new habit with a current habit is a
form to connect our behavior to our own advantage. An example when building a
daily journaling habit would be: “after I pour my cup of coffee each morning, I
will journal for 5 minutes.”
[Chapter 6] This chapter shows how our environment plays a crucial role in
defining habit behaviors. “Given that we are more dependent on vision than any
other sense, it should come as no surprise that visual cues are the greatest
catalyst of our behavior.” To build good habits, then, we should either make
desirable cues obvious in our environment or build new habits in a new
environment to avoid fighting against old ones.
[Chapter 7] One of the most practical ways to break a bad habit is to reduce
exposure to the cue that causes it. As James points out, “it is easier to avoid
temptation than resist it.”
[Section III : Make It Attractive]
[Chapter 8] James explains how the modern food industry has created products
that are more attractive and addictive to consumers, and by doing so he shows
that the more attractive an opportunity is, the more likely it is to become
habit-forming. Every behavior that is highly habit-forming tends to be
associated with higher levels of dopamine. It is the anticipation of a reward
that motivates us to take action. “Temptation bundling is one way to make your
habits more attractive. The strategy is to pair an action you want to do with an
action you need to do.”
[Chapter 9] “We tend to adopt habits that are praised and approved of by our
culture because we have a strong desire to fit in and belong to the tribe.” That
said, it is common to pick up habits and behaviors from our parents, peers, and
colleagues. There is also a tremendous internal pressure to comply with the
norms of the tribe. And, finally, we try to copy the behavior of successful
people because we desire success ourselves. One of the best strategies to build
better habits is to join a culture where the desired behavior is the normal
behavior.
[Chapter 10] To avoid unnecessary and detrimental cravings, we should highlight
the benefits of avoiding a bad habit by making it seem unattractive. “Habits are
unattractive when we associate them with negative feelings.”
[Section IV : Make It Easy]
[Chapter 11] “All habits follow a similar trajectory from effortful practice to
automatic behavior, a process known as automaticity. Automaticity is the ability
to perform a behavior without thinking about each step, which occurs when the
nonconscious mind takes over.” The key component is to pay close attention to
the frequency we perform a habit, not much for how long we have been practicing
it.
[Chapter 12] Since every action requires a certain amount of energy, we are
motivated to do what is easy. By contrast, the more energy required, the less
likely it is to occur. “You don't actually want the habit itself. What you
really want is the outcome the habit delivers. The greater the obstacle, the
more friction there is between you and your desired end state.” That is why we
should reduce the friction associated with our habits by creating a prosperous
environment to make future actions easier.
[Chapter 13] There are decisive moments that deliver an outsized impact every
single day. As James puts, these decisive moments are a fork in the road,
sending us in the direction of a productive path or an unproductive one. To
avoid procrastination, the skill of 'Showing Up' says that we should start a new
habit by taking baby steps, making it as easy as possible to take action. “A new
habit should not feel like a challenge. The actions that follow can be
challenging, but the first 2 minutes should be easy. What you want is a gateway
habit that naturally leads you down a more productive path.” He calls it the
'Two-Minute Rule', meaning that new habits should take less than 2 minutes to do
in the beginning. Once the habit is established we can improve and master the
finer details.
[Chapter 14] In order to keep bad habits away is to make them difficult in the
first place. There are 2 interesting strategies to improve our future behavior.
[1] Make good choices in advance before we can fall victim to temptation in the
future. James gives a personal example by sharing that whenever he is looking to
cut calories he will ask the waiter to split his meal and box half of it to go
before the meal is served. If, however, he waits for the meal to be served and
tries to eat just half, that would never happen. [2] Make onetime actions that
can automate our future habits and deliver increasing returns over time such as
buying a good water filter, unsubscribing from unwanted emails, moving to a
friendlier neighborhood, buying a standing desk, or setting up automatic bill
pay.
[Section V : Make It Satisfying]
[Chapter 15] We should make sure to feel immediately satisfied after performing
a new habit to increase the odds that the behavior will be repeated next time.
“The human brain has evolved to prioritize immediate rewards over delayed
rewards.” For that, we can add a little bit of immediate pleasure to the habits
that pay off in the long-run.
[Chapter 16] Here we learn how to measure our progress by tracking our habits.
The immediate satisfaction it delivers—as mentioned earlier in Chapter 15—is one
of the many benefits that standout. Besides that, James says, “when we get a
signal that we are moving forward, we become more motivated to continue down
that path.” The most basic format to track our habits is to get a calendar and
mark an X each time we stick with our routine. One of the most important
passages of the entire book is as follows: “If you miss one day, try to get back
into it as quickly as possible. 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. This is a distinguishing
feature between winners and losers. Anyone can have a bad performance, a bad
workout, or a bad day at work. But when successful people fail, they rebound
quickly.”
[Chapter 17] In order to prevent bad habits and/or eliminate unhealthy
behaviors, James says that we could either add an instant cost to the action or
make it painful. A habit contract is also another strategy to hold our
accountability: “It is a verbal or written agreement in which you state your
commitment to a particular habit and the punishment that will occur if you don't
follow through. Then you find one to two people to act as your accountability
partners and sign off on the contract with you.”
[Section VI : Advanced Techniques]
[Chapter 18] We learn how to distinguish habits when genes may or may not
influence our performance especially for competitive activities. “One of the
best ways to ensure your habits remain satisfying over the long-run is to pick
behaviors that align with your personality and skills.” James proposes us to set
some time apart to explore new activities in the beginning, before shifting our
focus to exploit them thoroughly.
[Chapter 19] When we find the sweet spot of our ability we tend to learn best
and fastest. 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.”
[Chapter 20] One downside of certain habits, James explains, is that we may stop
paying attention to the little details and errors. To counterbalance that we
should review and reflect on the process over time to remain conscious of our
own performance. Using a simple chart to convey his message, we learn that “the
process of mastery requires that you progressively layer improvements on top of
one another, each habit building upon the last until a new level of performance
has been reached and a higher range of skills has been internalized.”
PERSONAL THOUGHTS
Reading the book twice helped me take better notes and capture details. In the
meantime, I thought about 3 simple strategies that could improve our adherence
to new habits. Let me share these strategies here with you, and in the following
section, I will describe how I managed to cultivate the first 3 new habits upon
reading the book—following the system proposed by James together with these 3
strategies.
[1] The first strategy is about determining a 'commitment time frame' to avoid
excuses during this initial trial period. A 1-month time frame is a fair
commitment, choosing to start on the first day of the month to practice it every
single day for a full month. Just at the end of the period, I will take the time
to reflect and evaluate the pros and cons.
[2] The next one is to choose only 1 new habit each month. In doing so we become
familiar with the practice intentionally while we develop a sense of purpose.
[3] Last, during the first month of any new habit, I noticed that if I spend
time exploring the details and the benefits, my motivation stays high. It
doesn't only help us create better practices, but it is also inspiring to learn
from others who have succeeded previously by adding the same habit into their
lives. Podcasts, articles, videos, books, online courses, tutorials, and blog
posts are all good sources.
IMPLEMENTATION OF NEW HABITS
[Nov 1, 2018] I had been wanting to journal on a daily basis for many years but
that had never happened. Although I have carried a notebook with me for quite a
while, it has never worked as a real journal—a daily routine, when we sit down
and write personal thoughts, intentions, and reflections at around the same
time. Instead, it has been mostly used to take notes during meetings, to write
down ideas and thoughts, to express travel memories, and to doodle. Today, after
3+ months, I haven't looked back once, and still can't believe it took me that
long to start this daily habit. During the first month, I read blog posts,
watched videos, and even read a short and inexpensive book to foster my
creativity.
[Dec 1, 2018] I have been impressed by the physical capabilities we can develop
through body movement. Although yoga has been a special part of my life since I
was 18, I hadn't given proper attention to handstands. But now, after 2+ months
practicing it every day, it is rewarding to see improvements on a weekly basis.
Again, I definitely recommend watching videos and reading tutorials to find your
favorite method. This is the perfect habit to stack at the end or in the middle
of any physical movement practice you may enjoy.
[Jan 1, 2019] By now we know the benefits of cold showers—ranging from healthier
skin appearance all the way to a more resilient perspective of the world. I had
previously taken cold showers for 3 months in 2017, but it was a “goal” mindset
instead of a “habit” mindset. After that trial I set aside and, although I have
kept taking cold showers once or twice a week since then, I wished cold showers
was the default mode. Now, after 1+ month, I can't see myself taking warm
showers. After all, it is about intention. Again, we can learn uncountable
benefits of cold showers by reading success stories. One of my inspirations was
Wim Hof. It isn't comfortable in the beginning of any chosen day, but after 3-4
minutes, both my breath and thoughts calm down.
Putting them together, these 3 habits don't take more than 30 minutes of my day.
While I spend about 10 minutes journaling and 10 more minutes practicing
handstands, I save 5 minutes taking cold showers because I won't stay any longer
than necessary.
RECOMMENDATION
[1] First, if you have watched videos, listened to podcasts, read articles and
books on habit formation and, after all that, you feel satisfied, then, please,
save your money and time.
[2] However, if you are like me, that even after reading a few books on building
habits and having successfully added good habits to your life, feel that there
is still room for improvement, this book can be a terrific addition.
[3] Last, if you haven't spent much time and energy discovering a good system to
build lasting habits while breaking bad ones, please, read this book.
COMPLEMENTARY READINGS
[1] Game Changers, by Dave Asprey, exposed me to a wealth array of
ideas/habits/tools that have helped me decide which new habit to build next. The
book is divided into 46 laws.
[2] Essentialism, by Greg McKeown, helped me focus on less but more important
tasks, giving clarity to what matters most. This is especially interesting to
break bad habits.
[3] The Talent Code, by Daniel Coyle, brought more motivation when learning new
skills based on the assumptions that we develop new talents through deep
practices, finding our ignition identity, and having the right coach to guide us
genuinely. I read it many years ago, then, a few years back, I read his
following book called The Little Book of Talent—which is perhaps even more to
the point.
[4] The Systems View of Life, by Fritjof Capra, enlightened my perspectives on
how nature and living beings are systematically integrated. It is a profound and
slightly academic book that can complement Atomic Habits especially to tie
together the 4-step framework into the feedback loop system.
I sincerely hope you, too, have fun while building new habits.
Take care,
Haical
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Jim Muccio
5.0 out of 5 stars Just Do It
Reviewed in the United States on December 24, 2022
Verified Purchase
James Clear in his truly remarkable book, “Atomic Habits” comes to me much later
in life. After I had figured out most of life's secrets through my own
observations. Trying to pass those experiences on to your kid is still not easy.
If you’ve ever formed a habit, or worse, formed a bad habit, nothing changes
overnight. But if we want change, we hope we can change it overnight. But if it
doesn’t change we are quick to give up and return right back to the older bad
habits we learned. Everyone should go to military school like that “Finkelstein
sh*t-kid”. Quoting from Cheech & Chong Up In Smoke, if you didn’t get the
reference. Here’s another concept about military school in the movie in which
Robert Duvall played the Great Santini, written by Pat Conroy..
You may not have to go to military school if your dad forces you to learn how to
make your bed, square your corners, clean your room. Perhaps you never figured
it out. A military school, above all others, teaches discipline repetitively so
it becomes a habit. Polishing your shoes. Cleaning your weapon. Humans, as well
as most animals, do repetitive things. We form good habits. And we form bad
habits. Habits are a form of discipline. A friend of mine used to say, there are
two types of discipline. Your own, and somebody-else's. Somebody-else's usually
hurts more. I’ve often wondered if his dad may have had similar DNA to the Great
Santini (An authoritarian discipline-junkie and a real prick of a dad). Creating
habits, good habits, should be the goal of good parenting. I’m not going to
judge the creation of one person's habits above another, but things like sleep
hygiene and personal hygiene are probably universal. One doesn’t need a whistle
to create good habits, as Baron Von Trappe used in the Sound of Music, but
sometimes it helps.
James Clear instructions on changing habits and creating new habits are so
simple we should all be changing our bad habits today. When I first
conceptualized what may be inside the book, I thought, this jackass knows what’s
good for us and we have to start picking up these habits because successful
habits have been studied in successful people and we want to be like them. Ala
Steven Covey’s “7 Habits of Highly Successful People”. I didn’t give James Clear
sufficient credit for what he set out to do. His book is not about “a particular
habit”. His book is a method of habit forming and habit breaking. If you want to
start a bad habit, his book is just as effective. But it is the recipe of human
nature that any program that strives to bend, mold, form, squeeze, or otherwise
alter human behavior must understand before undergoing any such task. Create
that right habit, and you will have success. To me, any psychological therapy
one undergoes, should also start with habits. Use Clear’s formula, to write down
every habit, good or bad, and then figure out what habits you want to keep,
which ones need to go away, and what good things you need to form. Then build
the strategy to break each one and create the missing ones. That should be the
recipe for almost any human work that needs to be done. Clear’s recipe will
work. I’ve been using most of the techniques for years without realizing it. I
am certain his formula will work. It unlocks the keys to controlling human
behavior. Which, in the wrong hands, could be dangerous.
Molding people in an ethical way is important. Clear stays away from any moral
questions since his book is pointed at the individual for self-help. . But if
you teach habits as orthodox doctrine, just like a military school indoctrinates
young minds into the disciplines of military habit (since you can’t have
insubordination in the fox hole) , so too does any fundamentalist institution.
Master the administration of habit and you can control those within its grasp.
Ten years before 9/11, Usama Bin Laden knelt down with his minions at noon
everyday to pray and lecture them on the wickedness of the United States thereby
brainwashing his army of evil doers we know as Al Qaeda. Once we’ve formed a
habit, we no longer ask why we are doing something. We “Just Do It”. That’s a
good thing, from Nike’s perspective, if it means running for fitness and buying
their running shoes. It’s a bad thing if the habits we learn harm ourselves,
others, or the world around us.
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Abhishek Rakhecha
4.0 out of 5 stars 4 Lesions I learnt from this Book
Reviewed in India on February 4, 2022
Verified Purchase
1. Don't set Goals : Writer kehte he ki goal set karne ki bajay ek system pe
focus karna chaiye
Goals set krna achi bat he lekin us goal ko achieve karne k liye system ko
behtar banana padega jo hame us goal tak pahuchayega.
Agar British Cycling team ki bat kare to gold medal jeetna to unka goal shuru re
raha tha, lekin Dave ne jab system ko better banaya, to goal apne ap achieve ho
gaya.
Maan lijiye apka room bikhra pada he. Ap ek goal set krte ho ki mujhe room clean
karna hee to ek bar room clean ho jayega, lekin agar ap apni chijo ko sahi jagah
rkhne ki adat bana lo to apka kamra kabhi bikhra milegha hi nai.
2 – Change your Identity :
Apni buri adato ko change krne ke liye hame adto ko chang karne s pehle apne aap
ko change karna ki jrurt hoti he .
Hamari adte hamari identity ko follow krti he .
Example k liye –
Man lijiye ek insan cigarette chodne ki koshish krta he . Is douran jab use koi
cigarette offer karta he to vo ye kahta he “ nahi yar, me cigg chodne ki kosis
kar raha hu’
Usnea bhi tak apni identity nahi badli. Vo apne ap ko abhi bhi smoker manta he.
Lekin, agar vo ye kahe ki “ nahi yar, me cigg nahi pita” is se vo apni identity
change kar leta he. Ab vo apne ap ko non smokere consider karta he . This new
identity motivates that person to stick with it.
3 – Change your Environment -
Hamare sath akshar esa hota h ki ham kitchen me jate to paani pine k liye, lekin
hamari nazar chips k packet pe padti he or ham use khane lagte he .
Hairani ki baat ye he ki hame na to bhookh lagi thi or na hi chips khane ki
ichha hui thi.
Malls vale yahi technique use krte he, mehange or profitable products racks me
upar or ankho ki range me rakhi jate he jo customer ko easily notice ho jate he
.
And chances are that customers in products ko jrurt na hote hue bhi kharid lete
he.
Isi technique se ham bhi kisi bhi habit ko abopt kar skte he ya kisi bad habit
ko chord bhi skte he.
Fruits jyada khanee h ? to fruit basket ko vaha rkho jaha ap apna din ka sabs
jyada time spnd krte ho. Jab fruits apki ankho k samne rahnge to ap
automatically unhe consume krne lag jaoge.
Padhai krt krte distract hote h to padhai k liy alag room, ya room me alag table
ko study zone bana do. Yani padhai bed pe nhi usi enviorment m kroge, to apka
mind kam distract hoga qki usko pata h k aap study zone m ho.
4. Don’t run for the best: Ek choti si interesting si story share krta hu.
Florida University ke ek professor ne apne photography students ko 2 groups me
divide kiya. Pehle group ko yeh challenge diya ki unko pure semester jyada se
jyada photos submit karne he , 100 photos submit krne vale ko A grade, 90 vale
ko B.
Or dusre group ko challenge diya to submit only 1 photo but that has to be the
perfect one. Jiska photo sabse perfect hoga usko A grade, or us se kam vale ko B
grade milega.
Interesting.
At the end of the semester saare best photos surprisingly first group se aye.
Aap bhi soch rahe honge k esa kese hua, dusra group jisne pura semester ek photo
ko perfect krne me lagaya unke photos best rank me q nahi aye ?
Because jaha dusra group ek hi photo ko perfect banana me laga raha, pehle group
ne jab bahot sare photos click kiye to isi ke sath unki skills bhi enhance hoti
rahi. Vo har photo me experiment karte rahe or apni hi mistakes se sikhte rahe.
Agar apko business krna he ya startup krna he or best idea ya best opportunity k
liye ruke he to ap kabhi start hi nahi kar paynege,
Jo bhi idea he jesi bhi opportunity he uspe jab mehnat ki jayegi to vo hi best
ban jayega.
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anon9668
2.0 out of 5 stars Solid Skimmer
Reviewed in Canada on August 1, 2020
Verified Purchase
This is a solid skimmer. Just another supposed groundbreaking self-help book
from some guy who has been declared an expert by repeating well known ideas to a
corporate audience and can effectively write for the masses at a sixth grade
level. This book is a pseudo-intellectual approach to the well known. These are
all ideas that I have heard expressed better elsewhere and there isn't a single
unique idea in the book. It's a book by a guy with a silver tongue, mediocre
research skills, and who found a publisher with a good copy editor. It wouldn't
be so cringey to read if he didn't refer to concepts as "Laws" which they are
not, and proper noun "Principles" which is also barely true. Talk about self
aggrandizing.
There is a lot of repetition here as well. This whole book could have been
written in 75 pages.
There's nothing wrong with buying this book if you think it will help but I
recommend reading the first couple of chapters and then reading chapter
summaries to determine if you already know the content. Then you can dive in on
anything that is new to you. I spent about an hour going cover to cover. See if
you can get it used or at the Library or something. It's not worth spending more
than a few bucks on.
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Tushar Joshi
5.0 out of 5 stars Atomic Habits by James Clear is highly recommended read
Reviewed in India on October 27, 2018
Verified Purchase
I was aware of many concepts of this book through the web site of the author
jamesclear.com In fact that the place from where I came to know James first
time. The article on habits where he mentions process is important than goals
was my starting point. I continued reading his updates through the consistent
newsletter he publishes through his site.
Once the book was announced and available it was a no brainer for me to purchase
my own copy to have all the concepts in one place and to go through the ideas in
succession.
This book provides supplementary material like cheat sheet and templates which
are very useful for planning your own habit profile and continuous improvement.
This book is action oriented. The concepts present an action plan for trying
them in your own situation and to practice the ideas directly in day to day
life. This makes the book an instruction manual for nurturing good habits and
killing bad habits. I was able to immediately relate to many new habits to start
and many not so good habits I can stop and avoid using the identification
pattern provided in the book.
The principle presented in the book about understanding who to become, that is
finding out what identity to achieve instead of just starting or stopping a
habit is very helpful.
One important aspect of this book is the to the point summary provided after
every chapter. Once you have read the book this summary helps recall all the
concepts in short time and becomes a concise model to revise the concepts.
The book is engaging and is suitable for reading cover to cover as it provides
many stories and references. As the concept of process than goals was already
known to me through the Learning How to Learn MOOC at Coursera, I was glad to
find the same concept mentioned in this book and was able to relate quickly with
the principles.
The book also becomes a workbook and reference material once you have gone
through it. The chapters are divided into sections which can be referred for
particular situation in hand.
I will recommend this book for anyone who is eager to understand why habits are
formed and how to nurture good habits and avoid bad ones.
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Matt Evans
3.0 out of 5 stars You know everything already.
Reviewed in the United Kingdom on January 18, 2019
Verified Purchase
I bought this book as I listened to an interview with James Clear on a podcast
and found him interesting. His book, however was disappointing. It follows the
typical self-help formula of common sense and old ideas combined with overly
simplistic charts and celebrity anecdotes to remind you of what you already
know.
That said, sometimes you do need the reminder. And I did pick up a few useful
tips. So it’s worth the read. But don’t expect anything special.
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giovanna
5.0 out of 5 stars Este libro es una JOYA!!!
Reviewed in Mexico on January 28, 2021
Verified Purchase
Toda mi vida he sido una persona con malos hábitos y muchos de ellos no los he
logrado romper. Días antes de encontrarme con este libro estaba muy frustrada y
desesperada pensando que habia algo malo conmigo y que nunca lograría cambiar.
Lo compré con la esperanza de que me ayudara a mejorar, pero encontré algo más
grande. Éste es más que un libro para construir buenos hábitos y romper los
malos; es un libro para replantearte qué tipo de persona deseas ser y para darte
la oportunidad de cuestionar las creencias que te convirtieron en quien eres
hoy. Una guía para entender la idea e imagen que tienes de ti mismo y construir
tu confianza. Esto va más allá de lograr cepillarse los dientes todas las
noches, hacer tu cama por las mañanas y hacer ejercicio. Te muestra de una forma
sencilla y práctica que tu vida es un reflejo de las cosas que te cuentas de ti
mismo. Que no debes concentrarte en el resultado, sino enamorarte del proceso
que te lleve a él. Totalmente recomiendo esta joya a cualquiera que como yo,
crea que por más que se esfuerza y tenga las mejores intenciones, no lo logra
(aplica para cualquier ámbito de tu vida). Ojalá alguien me hubiera explicado
ésto hace tanto tiempo. No lo duden, les va a cambiar la vida.
Read more
5.0 out of 5 stars Este libro es una JOYA!!!
Reviewed in Mexico on January 28, 2021
Toda mi vida he sido una persona con malos hábitos y muchos de ellos no los he
logrado romper. Días antes de encontrarme con este libro estaba muy frustrada y
desesperada pensando que habia algo malo conmigo y que nunca lograría cambiar.
Lo compré con la esperanza de que me ayudara a mejorar, pero encontré algo más
grande. Éste es más que un libro para construir buenos hábitos y romper los
malos; es un libro para replantearte qué tipo de persona deseas ser y para darte
la oportunidad de cuestionar las creencias que te convirtieron en quien eres
hoy. Una guía para entender la idea e imagen que tienes de ti mismo y construir
tu confianza. Esto va más allá de lograr cepillarse los dientes todas las
noches, hacer tu cama por las mañanas y hacer ejercicio. Te muestra de una forma
sencilla y práctica que tu vida es un reflejo de las cosas que te cuentas de ti
mismo. Que no debes concentrarte en el resultado, sino enamorarte del proceso
que te lleve a él. Totalmente recomiendo esta joya a cualquiera que como yo,
crea que por más que se esfuerza y tenga las mejores intenciones, no lo logra
(aplica para cualquier ámbito de tu vida). Ojalá alguien me hubiera explicado
ésto hace tanto tiempo. No lo duden, les va a cambiar la vida.
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