Building Habits: Atomic Habits key tips

“We are what we repeatedly do.”

James clear

Habits shape who we are.

They not only drive our daily actions but also reinforce our beliefs about ourselves.

A few months ago, I read Atomic Habits by James Clear, a book that taught me how to create and sustain new habits. It didn’t initially blow my mind, but once I applied some of Clear’s suggestions, I noticed real, lasting changes in my routine.

In this post, I’ll share some powerful takeaways from the book and how they’ve helped me overcome habits like procrastination, self-doubt, and indecision.

Change your mindset

Who do you want to be?

When you want to change yourself, the first thing you need to do is work on your mindset. You need to stop with the negative self-talk.

“I am not a good runner.”

“I look bad in gym clothe.s”

“I am not a good cook.”

“I am lazy.”

So whether you want to be a writer, a developer, or a translator, the first step is the same: give yourself the name of your future self.

Get Specific with “When” and “How”

Once you know who you want to become, decide when and how you’ll take action. Be specific. Instead of saying, “I’ll write every day,” outline the details.

For example, “I will write every morning after breakfast for 30 minutes.” Specificity helps you avoid procrastination and makes the habit feel more like a planned routine than an open-ended task.

When I first decided to exercise, I kept putting it off because I hadn’t committed to a specific time. Things changed once I decided, “I will exercise right after brushing my teeth, before breakfast.” This removed any ambiguity, and I no longer had to decide when to do it.

Habit Stacking: Link Your New Habits to Existing Ones

Habit stacking is a technique where you connect a new habit with an existing one. The existing habit serves as a trigger for the new one, creating a seamless flow.

For instance:

• After I exercise, then I’ll have my breakfast.
• After I do 10 pushups, then I’ll check Instagram.

Although habit stacking is helpful, it’s important to keep your focus on the primary habit and not get overly distracted by the reward.

Use visual triggers to support your goal

Small, visual cues in your environment can make a big difference in sticking to your habits. If you want to:

• Drink more water: Place water bottles around your home or workspace.
• Eat more fruit: Keep it visible in the kitchen.
• Exercise in the morning: Lay out your gym clothes the night before.

Simple yet effective, these reminders make it easier to stick to new habits without relying solely on willpower.

Small decisions matter

There are key moments in each day where one decision can set the tone for the rest. For me, one of these moments is in the morning. If I put on my gym clothes right away, I’m more likely to exercise. If I eat a healthy breakfast, I’m more likely to make better food choices throughout the day.

Another crucial time is after work. Instead of collapsing in front of the TV, I try to go for a walk. These small decisions add up, reinforcing a habit and making each day more productive.

The more you repeat the habit, the more you believe in yourself.

Find crucial points in your day that determine how the day plays out for you.

Start small and focus on consistency

Early in my fitness journey, I tried to work out for an hour three times a week and quickly burned out. Now, I do 15- to 20-minute daily sessions, which are much easier to maintain.

Starting with something small, like a 5-minute walk, makes it easy to build momentum and increase your commitment over time.

Never skip twice

You want to try and stay consistent as much as possible. But of course, life happens, so if you skip one day, try not to skip the second one.

Missing your routine once doesn’t necessarily break the habit, but if you miss it the second and third time, you are much more likely to stop.

Do not fret if you skip your routine sometimes, but try to be as consistent as possible and try to only do it for the right reasons.

My biggest challenge is to overcome days when I just do not feel like exercising. Every morning I feel like I would rather just sit down and drink my cup of coffee. But I power through those thoughts. Because I know I will feel so much better if I push through and exercise.

Keep track of your habits

Tracking your habits, even with a simple checklist or calendar, can be incredibly motivating.

I keep track of the habits I struggle with most, like drinking enough water and exercising daily. I keep a small tracker in my daily planner. When I look at my daily tasks, I ger reminded of the most important habits I need to keep an eye on.

Find support

Accountability can make a significant difference.

Having a partner, friend, or family member who shares your goals or encourages you along the way can boost motivation.

For instance, I take walks with my husband after work. On days when I’m tempted to skip, he encourages me, and I do the same for him.

This, of course, can also be your friend, sister, or even a neighbor.

Conclusion

Creating and sticking to new habits isn’t easy, but by following these steps, I’ve experienced real, lasting changes.

The most important part of your journey is your mindset. You need to believe you will change and persist.

Start small, stay consistent, and remember that you can do this!