If you could improve yourself by just one percent each day, at the end of one year, you will be 37 times better than you are right now. This concept of how tiny (or atomic) and incremental change can yield huge results is the first lesson in James Clear’s best-selling book Atomic Habits. By challenging our beliefs about how we value goals over systems, Clear provides a clear path to help break bad habits and create new ones.

Clear’s method is rooted in psychology, behavioral science and neuroscience, but was ultimately developed as a result of a life-altering sports injury. After suffering massive head trauma from being hit in the face with a baseball bat in high school, Clear’s dreams of playing collegiate baseball were seemingly over. After a year-long recovery, Clear returned to the baseball field. Six years later, he was recognized as a top athlete at his university, winning numerous awards, was accepted onto the ESPN Academic All-America Team, and was presented with his university’s presidential medal. Clear believes that small habits helped him pursue his potential both on and off the field. His stance is that the quality of one’s habits dictate the quality of one’s life—good or bad.

Understanding Atomic Habits

Trying to make big—or too many—changes at once, can quickly lead to failure. On the other hand, when we take small, consistent steps, change becomes easier and more sustainable. The beauty of the atomic habit method is that it builds upon itself, creating momentum and ensuring progress.

Clear identifies four “laws” that are foundational to building a new habit or breaking a bad one:

Atomic Habit Law No. 1: Make It Obvious

Often, habits operate in the background of daily routine, invisible and without conscious thought. By making habits obvious, we bring them to the forefront of our consciousness so they can be cultivated or changed. One way to make a habit obvious is to clearly state when and where you will perform it. Saying, “I’m going to spend less time responding to emails,” is too vague to be effective. Instead, saying, “I will only answer emails between 9 a.m. and 10 a.m. and between 4 p.m. and 5 p.m. at my desk,” is more precise and will create parameters you are more likely to follow. Another option is to create a visual reminder that supports the habit you wish to adopt. For example, if you want to establish a habit of writing a to-do list at the end of each business day, have a permanent place on your desk for a pad of paper and a pen.

Atomic Habit Law No. 2: Make It Attractive

The more attractive the task, the greater your drive will be to perform it. This is more than just a sense of accomplishment. When you experience the pleasure of completing a task, the brain releases dopamine, a chemical responsible for motivation, learning, memory and voluntary movement. To make a habit attractive, attach an award. For example, after responding to a certain number of emails, or completing a set block of email time, reward yourself with a short break.

Atomic Habit Law No. 3: Make It Easy

The key to mastering a habit isn’t perfection; it’s repetition. Each time you repeat an action, you alter the structure of your brain, so it becomes more efficient at performing that activity. As such, habits are formed based on frequency. When starting a new habit, it’s easy to try to do too much too soon. This leads to disappointment, burnout and abandoned efforts. Clear suggests following the “Two-Minute Rule.” This means that when starting a new habit, it should take no longer than two minutes to complete.

Atomic Habit Law No. 4: Make It Satisfying

To get a habit to stick, you need to feel successful after completing it. By rewarding yourself after completing a habit, you reinforce it and increase the likelihood that you will repeat it. One way to reinforce this behavior is to use a habit tracker. By simply checking a box, you get a visual reward. Over time, you are rewarded by seeing your progress, and this encourages you to stick with it. Habit trackers are available in print form or via mobile apps.

Common Daily Habits for Productivity

Not sure where to start? Here are some ideas for daily habits to help increase your productivity:

• Wake up by [time]
• Go to bed by [time]
• Make a to-do list at the end of the day
• Prioritize daily tasks
• Delegate one task
• Organize workspace at the end of each day
• Turn off notifications and phone during meetings
• Read for two minutes
• Create an agenda for all meetings
• Start meetings on time
• Meditate or stretch for two minutes
• Set a timer for focused work sessions
• Establish a designated “do not disturb” time for uninterrupted work time
• Drink [ounces] of water during the workday
• Listen to a podcast during drive time
• Practice the one-touch rule by handling emails or messages as soon as you read them
• Observe [minutes/hours] of tech-free time
• Start each day with a positive affirmation or mantra
• Don’t browse social media during work hours

Investing in Your Future

Clear describes habits as the “compound interest of self-improvement.” Just as money multiplies through compound interest, the effects of habits multiply as they are repeated. “Making a choice that is one percent better or one percent worse seems insignificant at 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,” Clear says. “Success is the product of daily habits—not once-in-a-lifetime transformations.” It is vital to remember that when it comes to habits, there is no finish line. The key to great success is to never stop making improvements. Remember, small habits don’t just add up, they compound.