5 Atomic Habits to Transform Your Daily Routine
As a child, the belief that meaningful change required great effort was deeply ingrained. The transformation seemed like an impossible task. People often appeared to change rarely, as the process felt too overwhelming to initiate. Observing adults becoming more rigid as they aged reinforced this notion, making such change seem undesirable. However, James Clear’s Atomic Habits challenges this perspective by emphasising the effectiveness of small actions. The author explains how tiny habits when compounded over time, can lead to significant transformations and sustainable improvements. Below are five daily actions that can help you achieve lasting change:
1. Focus on 1% Improvements
One of Clear’s most powerful lessons is that minor, consistent improvements can significantly impact over time. Instead of attempting drastic overhauls in your life, aim to improve by just 1% each day. For example, if you are trying to improve your fitness, you could start by adding one extra minute to your daily workout or swapping one unhealthy snack for a healthier option. Throughout time, these tiny adjustments will compound, and you will notice substantial progress without feeling overwhelmed by the process.
2. Make Habits Obvious
This article highlights the importance of visual cues in habit formation. If you want to build a new habit, make it visible and hard to ignore. For instance, if you want to read more, place a book on your nightstand or the breakfast table so it serves as a reminder. Similarly, if you aim to drink more water, you could keep a water bottle within arm’s reach throughout the day. By using visual prompts, you make it easier to remember and stick to your new habit.
3. Make Habits Attractive
Another crucial principle is to associate habits with something you enjoy. If you want to start exercising regularly but struggle with motivation, pair it with something you already love—like listening to music or a podcast while working out. This approach makes the habit more enjoyable and increases the likelihood that you will stick with it. For example, if you enjoy your favourite show while cycling, you will associate exercise with positive feelings rather than seeing it as a chore.
4. Make Habits Easy
Simplifying starting new habits can dramatically increase your chances of success. To make a habit easy, reduce the barriers that stand in your way. If you want to eat healthier, prepare meals in advance so that you have healthy options readily available when hunger strikes. Similarly, if you are trying to develop a morning routine, lay out your workout clothes the night before to eliminate the stress of deciding what to wear in the morning. This eliminates decision fatigue and increases the likelihood that you will stick to your routine.
5. Make Habits Satisfying
Finally, make your habits satisfying by celebrating small accomplishments. Tracking your progress can give you a sense of achievement and motivate you to continue. For example, if you are trying to save money, keep a visible tracker of your savings goal and celebrate each milestone, no matter how small. Many mobile applications are available nowadays to help you track this. By making progress tangible and rewarding, you reinforce the behaviour and make it easier to continue.
Applying these principles allows you to create lasting change through tiny, consistent actions. Remember, fundamental transformation does not come from one great effort, but from the daily habits we choose to build.
Charlot Cauchi is a Gestalt Psychotherapist at Willingness. He has experience working with adult clients with mental health difficulties, anxiety and depression, loss and grief, traumatic experiences, stress and relational issues.
References
Clear, J. (n.d.). Atomic habits: An easy & proven way to build good habits & break bad ones. James Clear. https://jamesclear.com/atomic-habits
