Atomic Habits
James Clear
HOW TO BUILD BETTER HABITS IN FOUR SIMPLE STEPS
CHAPTER 3

The premise of Atomic Habits is how small changes can make a big difference over a sustained period. In chapter one of the book, he talks about The Surprising Power of Atomic Habits. In chapter two of the book, James Clear deals with How Your Habits Shape Your Identity (and vice versa). This evening we will consider chapter three of the book, where James Clear discusses How to Build Better Habits in Four Simple Steps.
According to James Clear, a psychologist by the name of Edward Thorndike experimented in 1898. The experiment he performed would lay the foundation of our understanding of two things:
1. How habits form
2. How their rules guide our behavior
Mr. Thorndike’s discovery came while he was studying the behavior of animals, particularly cats. Thorndike had set up a device known as a puzzle box. The box he designed was an escape room for cats. In one room was where the cats were, while in the other room was located the reward. However, for the cats to escape this puzzle box, they had to perform an assorted array of actions such as:
• Pulling at a loop cord to open the door.
• Pressing a lever to exit the door.
• Stepping on a platform to escape through the door.
Once the cat performed the act, it allowed the cat to escape to the other room where the food was. The cats escaping became relatively simple, and over time, they would eventually press the lever, the door would open, and they would escape.
After many repetitions, the behavior became so automatic and habitual that the cat could escape in seconds because now the open door was associate with one of the many acts performed by the cat.
After many trials, Thorndike described the learning process by stating, “behaviors followed by satisfying consequences tend to be repeated, and those that produce unpleasant consequences are less likely to be repeated.”
James Clear shares that Mr. Thorndike’s discovery provides us with a perfect starting point for discussing how habits form in our own lives. And that his findings also offer us answers to two basic questions:
1. What are habits?
2. Why does the brain bother building them at all?
What are habits?
Well, according to James Clear, “A habit is a behavior that has been repeated enough times to become automatic.”
The development of habit formation, he suggests, begins with trial and error; these are the things we go through in life daily, and that our brain must decide on two things:
1. How to respond to it?
2. How to solve it?
Like the cats in the puzzle box, we, too, are trying to figure things out and to see what works best for us. We press the lever, only to stumble across a solution that works. We then are more likely to repeat the process over and over again because the reward was fulfilling:
For example:
• We get anxious, and so we discover that breathing deeply calms us down.
• We feel stress, and we realize that exercising releases the pressure.
• We are mentally drained, and we notice that listening to music renews our mental state of mind.
• We feel tense, and we learn a simple massage eases the tension.
• We feel overwhelmed, and we soon discover that a nature walk helps to settle things.
We begin testing our actions and exploring all the ways that have brought about satisfying results to whatever the dilemma or the problem may be. And eventually, you and I stumble upon that which is most rewarding in any given circumstance or situation. Therefore, our brains begin to catalog the events that left us satisfied. It begins to record what worked well and when, for every event and on every occasion.
James Clear describes this as “the feedback loop” behind all human behavior. There is a trying, failing, learning, trying things differently. With constant repetition, the useless actions fade away, and useful activities get reinforced – thus, habits are formed.
Our habits are just a sequence of automatic keys that helps solve the problems and difficulties we face frequently. When habits are created, the level of activity in the brain reduces. We begin doing things automatically. Our brains skip the trial-and-error phase and create a psychological rule: if this, then that. Therefore, habits are intellectual shortcuts we learned from experience. A habit then is a previous memory of steps we followed to solve a problem that we encountered in the past.
According to James Clear, habits create freedom and not bondage.
• Without good study habits, we will always struggle in school, college, or university.
• Without good eating habits, we will always lack the energy to function appropriately.
• Without good listening habits, we will always speak out of turn.
• Without good healthy habits, we may suffer setbacks in our bodies.
When good habits are developed, they give more mental space needed for free-thinking and greater creativity.
According to James Clear, here is how the science of habits work. He suggests that the process of building a habit can be divided into four simple steps:
1. THE CUE
The cue is that which triggers your brain to initiate a behavior. It is that bit of information that foresees a reward.
2. THE CRAVING
Once the cue foresees the reward, the craving naturally follows. The craving is the driving force behind every habit. Without some level of drive or desire, there is no reason to act.
3. THE RESPONSE
The response is the actual habit we perform, which can take the form of a thought or an action. Whether a response occurs depends on how motivated you are and how much satisfaction is associated with that behavior.
4. THE REWARD
The response then delivers a reward. Rewards are the end goal of every habit.
Again, the cue is about noticing the reward.
The craving is about wanting the reward.
The response is about obtaining the reward.
The reward is what we anticipate, for two reasons:
1. They satisfy us.
a. We get what is needed.
2. They teach us.
a. We now know what steps to take to get the desired result the next time.
According to James Clear, “Without the first three steps, a behavior will not occur." And without all four, a behavior is never repeated.

He then argues that we can split the four steps in two phases:
1. The problem phase
2. The solution phase
The problem phase consists of the cue and the craving: when you discover something needs changing.
The solution phase consists of the response and the reward: when you act and achieve the change you desire.
James Clear is conveying that all behavior is driven by a desire to solve a problem. We notice something we want and seek to obtain it, or we are experiencing something not so good and desire to get rid of it.
So, what James Clear has suggested are four simple steps to build better habits. This four-step pattern is what James Clear calls “the backbone of every habit,” and that our brains process these four steps in the same order every time. I mentioned these four steps earlier, so how do they apply?
1. The cue
2. The craving
3. The response
4. The reward
James clear says, "The cue triggers a craving, which motivates a response, which provides a reward, that satisfies the mind and, ultimately, becomes associated with the cue.
He gives examples of the phone, emails, waking up, doughnuts, mental blocks, etc.
For example, the phone:
The cue: your phone buzzes with a new text message.
The craving: you want to learn the contents of the message.
The response: you grab your phone and read the text.
The reward: you satisfy your craving to read the message. Grabbing your phone becomes associated with your phone buzzing.
James Clear then transforms these four simple steps into a practical framework that we can use to develop good habits and eliminate bad ones.
Jesus Clear gives us four rules on how to create a habit and how to break bad ones.
How do we create a habit!
The 1st law (cue): Make it obvious.
The 2nd law (craving): Make it attractive.
The 3rd law (response): Make it easy.
The 4th (law reward): Make it satisfying.
How do we break a bad habit!
Inversion of the 1st law (cue): Make it invisible.
Inversion of the 2nd law (craving): Make it unattractive.
Inversion of the 3rd law (response): Make it difficult.
Inversion of the 4th (law reward): Make it unsatisfying.
James Clear suggests that “the key to creating good habits and breaking bad ones is to understand these fundamental laws and how to alter them to your specifications.” He further suggests that “every goal is doomed to fail if it goes against the grain of human nature.” “Your habits,” he says, “are shaped by the systems in your life.”

So, how do we apply these four-steps to our Christian practice, or how can we as Christian develop better habits in our walk with Christ?
Many people only focus on the outcome that they desire.
They fail to make healthy changes, not because they are unschooled, but because they don’t know how to change their habits. Or they don’t have the systems, motivation, and support needed to follow through effectively.
Well, what James Clear is essentially arguing is that true behavioral change begins with identity. He acknowledges the importance of understanding how the science of habits operates to accomplish meaningful behavioral changes.
As Christians, our belief patterns help to shape our habits and practices. James Clear shares that our daily habits are the equivalent to votes being cast in favor of who we are and will become. The ultimate plan is to have better habits that become a natural part of ourselves. Habits become lifelong when they are part and parcel of who we are.
Therefore, behavioral change starts or begins with identity change. Our identity is in Christ, and our behavior should become like his; here are the apostles on the matter.
Paul's letter to the Romans says, “for whom he did foreknew, he also did predestinate to be conformed to the image of his Son, that he might be the firstborn among many brethren.” Romans 8:29
Paul, in his second letter to the Corinthians, says, “but we all, with open face beholding as in a glass the glory of the Lord, are changed into the same image from glory to glory.” 2 Corinthians 3:17-18
Paul's letter to the Galatians Christians conveys, “I am crucified with Christ nevertheless I live, yet not I, but Christ liveth in me: and the life which I now live in the flesh I live by the faith of the son of God, who loved me, and gave himself for me.” Galatians 2:20
Paul's letter to the church at Ephesus he writes, "Be renewed in the Spirit of your mind and that ye put on the new man, which after God is created in righteousness and true holiness.” Ephesians 4:24
Paul's letter to the saints at Philippi, says, “according to my earnest expectation and my hope, that with all boldness, as always, so now also Christ shall be magnified in my body, whether it be by life, or by death.” Philippians 1:20
Paul, writing to the Colossian Christians, wrote, “and have put on the new man, which is renewed in knowledge after the image of him that created him…” Colossians 3:10
James, in his letter to the twelve tribes scattered among the nations, says, “But the man who looks intently into the perfect law that gives freedom, and continues to do this, not forgetting what he has heard, but doing it -he will be blessed in what he does.” James 1: 25
Peter, in his letter to God’s elect strangers in the world, says, “To this, you were called, because Christ suffered for you, leaving you an example, that you should follow in his steps.” 1 Peter 2:21
John writing to believers everywhere, says, “but we know that when he appears, we shall be like him, for we shall see him as he is. Everyone who has this hope in him purifies himself, just as he is pure.” 1 John 3:2-3
It is essential, then, to believe that developing good habits begins with one’s beliefs or identity. When practices are a part of one's identity, they outlast any educational program, any instructional workshop, or any support group.
You see saints without Christ; a person can begin the habit-changing process by deciding for themselves what person they desire to be, but eventually, we back to ground zero.
However, if we are going to build better habits, it begins with our identity in Christ, and identifying with him becomes the building blocks for forming better habits.
What is the application for us as Christians?
Well, the Habits we make, or break depends upon our belief system, our spiritual identity.
But how do we apply these four simple steps in our own lives as believers?
Here is How
Our cue is “things above," which is obvious (we are triggered by Christ beauty)
The cue is “things above," which causes you and I to set our heart and our mind where Christ is—initiating a Christlike behavior. Christ’s life becomes obvious; he is the reward we foresee.
Paul puts it this way:
3 Since then, you have been raised with Christ, set your hearts on things above, where Christ is, seated at the right hand of God. 2 Set your minds on things above, not on earthly things. 3 For you died, and your life is now hidden with Christ in God. 4 When Christ, who is your[a] life, appears, then you also will appear with him in glory.” Colossians 3:1-4
Our craving is Christ (our attraction is to become like him)
Once the cue foresees the reward, the craving naturally follows. The craving to become like him is the motivational force behind every spiritual habit. Without this craving or desire to become like him, there is no reason to act.
The writer of Hebrews puts it this way:
"...let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 let us fix our eyes on Jesus, the author and perfecter of our faith. Who for the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3 Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.” Hebrews 12:1-3
Our response is to walk as he walked (we make it easy by our obedience to him)
The response is the actual habit we perform; our response is to walk as he walked. Whether this response occurs depends on how motivated we are to become like him.
Jesus puts it this way:
28 “Come to me, all you who are weary and burdened, and I will give you rest. 29 Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. 30 For my yoke is easy, and my burden is light.” Mathew 11:28-30
Our reward is Christ himself (our satisfaction is knowing Him)
The response then delivers a reward. The reward is to know him; this is the end goal of every spiritual habit.
Paul puts it this way:
8 What is more, I consider everything a loss because of the surpassing worth of knowing Christ Jesus my Lord, for whose sake I have lost all things. I consider them rubbish, that I may gain Christ 9 and be found in him, not having a righteousness of my own that comes from the law, but that which is through faith in Christ—the righteousness that comes from God on the basis of faith. 10 I want to know Christ—yes, to know the power of his resurrection and participation in his sufferings, becoming like him in his death, 11 and so, somehow, attaining to the resurrection from the dead.” Philippians 3:8-11
Obedience to Christ becomes associated with his beauty.
If our cue is Him
Then our craving will be Him.
Our response will be to Him.
Then our reward will be His indwelling presence.
Then by God’s grace, his will become our habits.
He surrendered each day to the father.
Even though Jesus was fully divine, he still dedicated time to prayer. This habit speaks volumes to us as humans. The habit mentioned above should be a priority for us, even more so as it was for Jesus.
He studied the Scriptures.
Jesus developed the habit of studying Scriptures to both defend himself and to establish his authority. We can see this in the account of his temptation: three times, he responds by quoting scriptures. How often do we pick up the scriptures to read and study?
He shared the gospel.
Jesus made sharing the gospel a habit. He proclaimed it at every turn in his ministry. He was preaching that the time had come and that kingdom of God was near. And he was encouraging everyone everywhere to repent and believe the gospel. How often do we do the same, at every turn in our lives?
He served others
Rather than demanding to be served, Jesus was in the habit of serving others. This habit is seen in the miracles he performed and the actions he exhibited towards his disciples. Ultimately, his most significant act of service was dying on the cross. Are we developing the habit of unselfish service to others?
He showed compassion
Jesus consistently showed compassion for others, and we can see this throughout his ministry. Yet, for us, it isn't easy because showing compassion does not come naturally for us. However, compassion is a habit that we can be cultivated by remaining sensitive to the leading of the Holy Spirit. It means to feel towards others the way that God feels towards us.
He sought solitude
Although Jesus was fully divine and did not need rest, being fully human, he rested from time to time. We see him in the habit of finding time away from the crowds to places of solitude. Sometimes this is referred to in Scripture as “quiet places." Jesus also validated the principle of Sabbath rest.
He submitted to the will of God.
Jesus had made the seeking and fulfillment of God’s will a habit. He described it as his “food.” He consistently sought to bring God glory by how he behaved. As we seek to please God, his will ought to be our pursuit and passion. “Not my will but yours be done.”

Again, the cue is about noticing the reward. Make it obvious.
The craving is about wanting the reward. Make it attractive.
The response is about obtaining the reward. Make it easy.
The reward is about anticipating. Make it satisfying.