"Atomic Habits" by James Clear provides a comprehensive guide to building good habits and breaking bad ones. Here are the key action items from the book:

1. **Make it obvious**: Start by making your desired habits obvious and visible. Use cues that trigger the behavior you want to adopt.

2. **Make it attractive**: Pair your habits with something you enjoy or find rewarding to make them more attractive and easier to stick with.

3. **Make it easy**: Simplify your habits by breaking them down into smaller, manageable tasks. Reduce friction and obstacles to make it easier to follow through.

4. **Make it satisfying**: Reward yourself for completing your habits to reinforce positive behavior. The more satisfying a habit is, the more likely you are to continue it.

5. **Use habit stacking**: Attach your new habit to an existing habit to make it easier to remember and integrate into your routine.

6. **Break bad habits**: Identify the cues, cravings, responses, and rewards associated with your bad habits. Then, find healthier alternatives and gradually replace the old habits with new ones.

7. **Create an environment for success**: Design your environment to support your desired habits. Remove distractions and make it easier to engage in the behaviors you want to adopt.

8. **Focus on small improvements**: Embrace the idea of continuous improvement by focusing on getting just 1% better every day. Small changes can lead to significant results over time.

9. **Avoid the all-or-nothing mentality**: Instead of aiming for perfection, focus on consistency. It's okay to have occasional setbacks as long as you get back on track quickly.

10. **Use the 2-minute rule**: Start by doing your new habit for just two minutes to overcome inertia. Once you get started, it's easier to keep going.

11. **Make habits part of your identity**: See yourself as the type of person who embodies your desired habits. This can help reinforce your commitment and make the habits stick.

12. **Get back on track quickly**: If you slip up, don't get discouraged. Instead, focus on getting back on track as soon as possible. Consistency is key to long-term success.

Implementing these action items can help you create positive change and build habits that last.