Books & ideas

Habit book notes

Notes on 25 well-known books about habits and behaviour change — the big ideas in our own words, their limits, and the research that bears on their claims.

Free — no account needed to read

The ideas are described in our own words with the source named — never quoted, and never a substitute for reading the book. Each note says where the book’s claims go further than the research.

Atomic Habits — James Clear — A practical system built on four “laws” — make it obvious, attractive, easy and satisfying — plus identity-based habits and habit stacking. (2018)
Tiny Habits — BJ Fogg — Behaviour as motivation, ability and a prompt meeting at one moment; start with a tiny version anchored to an existing routine, and celebrate. (2019)
Good Habits, Bad Habits — Wendy Wood — A habit researcher’s account of how context, repetition, friction and reward build automatic behaviour — and why willpower is the wrong tool. (2019)
The Power of Habit — Charles Duhigg — A journalist’s popular account of the habit loop — cue, routine, reward — told through stories from people, companies and research. (2012)
How to Change — Katy Milkman — A behavioural scientist on matching strategies to the obstacle in the way: fresh starts, temptation bundling, commitment devices, flexibility and social influence. (2021)
Rethinking Positive Thinking — Gabriele Oettingen — The research behind mental contrasting and WOOP: dream, then look squarely at the obstacle, then plan. (2014)
The Behaviour Change Wheel — Susan Michie, Lou Atkins & Robert West — A guide to designing behaviour change from the COM-B model — capability, opportunity, motivation — through to specific techniques. (2014)
Drive — Daniel H. Pink — A popular book on autonomy, mastery and purpose, drawing heavily on self-determination theory. (2009)
Mindset — Carol S. Dweck — The idea that believing abilities can grow changes how people respond to effort and setbacks. (2006)
Willpower — Roy F. Baumeister & John Tierney — Willpower as a limited resource that can be used up and trained — an account built on ego-depletion research that later replications challenged. (2011)
The Willpower Instinct — Kelly McGonigal — A course-based book on self-control: noticing impulses, the pause, self-compassion after lapses, and the social side of willpower. (2011)
Indistractable — Nir Eyal — Managing distraction by understanding internal triggers, making time for what matters, reducing external triggers and making pre-commitments. (2019)
Deep Work — Cal Newport — The value of long, undistracted focus and the routines and rituals that protect it. (2016)
Digital Minimalism — Cal Newport — Choosing technology deliberately: a period away from optional tools, then adding back only what serves your values. (2019)
Switch — Chip Heath & Dan Heath — Change as a rider (reason), an elephant (emotion) and a path (environment) — direct the rider, motivate the elephant, shape the path. (2010)
Nudge — Richard H. Thaler & Cass R. Sunstein — Choice architecture: defaults, framing and the design of options shape decisions without removing choice. (2008)
Thinking, Fast and Slow — Daniel Kahneman — Two modes of thinking — fast and automatic, slow and effortful — and the biases that come from relying on the first. (2011)
Better Than Before — Gretchen Rubin — A personal-experiment approach to habits, with strategies like monitoring, scheduling and convenience, and a four-type personality framework. (2015)
Mini Habits — Stephen Guise — Commit to a daily goal so small it feels too small to fail, and let extra effort be a bonus. (2013)
Peak — Anders Ericsson & Robert Pool — How deliberate practice — focused, feedback-rich work at the edge of ability — builds expertise. (2016)
The Craving Mind — Judson Brewer — A psychiatrist’s account of how reward-based learning drives cravings, and how curious awareness can loosen unwanted habits. (2017)
Triggers — Marshall Goldsmith — An executive coach on how environment triggers behaviour, and on daily self-questions to stay aligned with what you intend. (2015)
Solving the Procrastination Puzzle — Timothy A. Pychyl — A short, research-based guide: procrastination as avoiding a feeling, and practical ways to “just get started”. (2013)
Make Time — Jake Knapp & John Zeratsky — Choose one daily highlight, build friction against distraction, and keep energy up — tactics to test rather than rules. (2018)
Changing for Good — James O. Prochaska, John C. Norcross & Carlo C. DiClemente — The stages-of-change model written for the public: matching what you do to where you are in changing. (1994)