I understand that it’s about making small but consistent changes that compound over time, but I can’t quite seem to grasp how to put it into action. For some reason, no one who discusses gives an example of how they use it, say, in their morning routine. It’s supposed to be so simple, so I’m not sure why I’m having difficulty getting it.
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The more effective part of the “Atomic Habits” method for me was focus on the keystone habit, which may be different for everyone. For me, it was exercise. When I exercise in the morning and make it a priority, I feel much better throughout the day and start off the day strong rather than thinking about all the things that I need to do and already feeling on the back foot. I now go for a run frequently early in the morning, and I am one of the least morning persons out there.
I know this is the most impactful part of the book for me because I find when I fall off that schedule, I lapse back into my poor habits, doom scrolling Reddit, and revenge bedtime procrastination.
You start to cycle to work.
It’s hard at first and but after a few months you get fitter and faster.
You learn newer more efficient or varied routes and get better at managing traffic around you.
You sleep better.
You start eating better and learn to cook.
You make new friend and joining local cycling groups.
As a side effect you get fitter, lose weight and find that you are becoming more attractive.
You smoke and drink less because if you did it the day before the ride it’s less good.
You sell your car because you don’t need it sitting in your drive depreciating and rusting.
You have some free cash to spend on better bikes or upgrades.
Before you know it you can ride 100 miles in a day.
You pick clothes that can double up as riding gear to replace your old wardrobe that no longer fits. You donate some of this to charity.
You organise some rides for the club you joined and help out at other events. Though this extended community of likeminded folk you find friends and perhaps a lover with a shared interest.
Before you know it you’ve changed your lifestyle, made new friends and habits all starting with the initial decision to start riding to work.
I think this is the principle you’re alluding to.
It’s hard for me to give a universal example because everyone is different, but here are some things I did to make small changes in my eating habits:
+ always sit down when I eat
+ always have a drink when I eat. This later evolved to two drinks (one water and one of something else)
+ get seconds instead of one big helping
Just those changes took months to get used to but they made me feel so much better! What I did was pick just one teensy thing I wished I did less or more, and once that change was cemented, pick another small thing. And I’m still changing small things! The next is to downsize my pasta portion from 1/3 of a box at a time to 1/4. I think the prerequisite is to be mindful, or aware of every single teeny tiny thing that you’re doing.
Have you actually read the book? It works because James Clear explains how to develop good habits through 4 steps and how to minimize opportunities to engage in bad habits in the same 4 steps but … opposite. He gives many examples.
I want to stop drinking as much coffee. I need to make the habit invisible (put my kettle in the cupboard between uses so i don’t see it and think, ooh coffee time). I need to make it unattractive (remind myself that coffee gives me bad breath and yellows my teeth). I need to make it difficult (getting the kettle out of the back of the cupboard every time I want a hot drink is a complete pain in the butt). I need to make it unsatisfying (this is the hardest step; maybe I have to text someone that I promised I would stop drinking coffee that I am drinking a coffee every tine, or I need to venmo them the cost of a cup if I get it when I’m out and about).
Does that make it a little bit easier to understand how you apply it?
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