Secrets from Atomic Habits: The 5 Steps to Build & Maintain A Life You Actually Love

Tiny changes = massive results.

Week 1 Recap:

Last week, we talked about Getting Unstuck. At JPT Health, we’re all about making your dreams a reality starting with SMALL, SUSTAINABLE, daily changes. Your dreams aren’t silly are foolish, they are totally realistic and achievable, if you just break them down into small daily steps. (If you need help with this, try the 5 minute journaling exercise from last week)

Here’s a snapshot of my big, auspicious “Someday goal” from last week’s exercise. Broken down into daily & weekly habits, it doesn’t sound so crazy does it?! You try!

Week 2: Let’s Talk about Making Your Daily & Weekly Habits STICK

I have a yoga teacher whose mantra is “Your daily practice is your strongest practice.” This means, going for a 10 minute walk 6 days in a row is MORE effective than going to the gym for 1 hour once a week. Daily momentum is better than weekly stops & starts.

How Do I REALLY Shift My Habits, Once & For All?

James Clear (Author of Best Seller, Atomic Habits) is the most prolific writer & speaker on habit formation. He simplifies sustainable habit building into 1 mindset shift + 4 easy steps. I coach clients on how to utilize these 5 steps to create lasting change. Here they are:

*For those who don’t want to read the full article: Skim the insights (bottom of each numbered section) and skip to the TLDR exercise (bottom of the post) - all the exercises are there!

1. The Mindset Shift: Don’t focus on the outcome, focus on your new identity

When building a new habit, most people focus on the outcome: I want to lose 5lbs, I want to run a marathon, I want to write a novel. When we focus on the outcome, we are disappointed & abandon the habit, when we don’t see results right away. Instead of focusing on the outcome, focus on the new identity you wish to step into + the daily actions you must take to become that person. For example:

• I want __outcome__ —> I want to become __identity__

• I want to run a marathon —> I want to become a runner

• I want to lose 5lbs —> I want to become a healthy person

Insight #1: Focus on the IDENTITY shift, not the outcome. The outcomes are the END RESULT of the identity shift + daily action.

2. Make it Obvious

It’s not enough to say ‘I’m a runner’ and run one time a week. You are what you do every day, remember?! The key to taking daily action toward your new identity is CUEing your new habit so you can’t hide from it. It starts with a CLEAR statement of intent:

• I will [behavior] at [time] + [location].

• I will [write] [every day @ 9AM] at [Groundswell Coffee shop]

• I will [run] [everyday @5pm] at [Whitney Young Track]

Insight #2: Make a clear statement of intent. Then, CUE the habit by putting your shoes at the door, picking your outfit the night before, blocking your calendar at that time, putting a post-it on your bathroom mirror, setting at alarm, etc.

3. Make it Attractive

Once, you’ve got your habit cued up, make it attractive. We KEEP habits that we CRAVE. We crave habits that are fun, and make us feel good/happy. We dread & abandon habits that are painful, boring, or unenjoyable. Make your new habit attractive by:

• Building a community you love: Run with a friend or group

• Building an environment love: Write at a coffee shop you love

• Make the habit more enjoyable: Listen to your favorite music or wear a cute outfit while you walk

Insight #3: We KEEP habits that we CRAVE. Make your new habit enjoyable & fun.

4. Make it Easy

Your new habit MUST be approachable and achievable. If you’re new to running, don’t run 10 miles on day 1. If you’re new to writing, don’t write a nonfiction novel in your first month. Start with tiny approachable steps and build up to the end goal. For example:

• My goal is to write a novel → Each day, I am capable of writing 1 page

• My goal is to run a marathon → Each day, I am capable of running for 20 minutes

One of the most important parts of creating this new habit is doing it OFTEN, not doing it PERFECTLY. If you don’t have time to write 1 page or run 20 minutes, follow the 2 minute rule: just write or run for 2 minutes!

Insight #4: Your habit should be EASY and practiced daily - it’s about making the habit automatic, not chasing perfection! If you don’t have time, just practice for 2 minutes.

5. Make it Satisfying

REWARD yourself after you complete your habit to release dopamine. The dopamine release fosters a ‘craving’ of this habit making it more automatic. Some ways to make the habit satisfying:

• Food Reward: After you write, get your favorite treat (just got a donut, whoops)

• Refresh Reward: After you write, walk in the park & listen to your favorite music

• Fun Reward: After you write, watch 1 episode of your favorite show or meet your friends for lunch

Insight #5: Reward yourself after to completing the habit to ensure dopamine release and make the habit more sticky.

TLDR: Bringing It All Together

1. Someday Goal:

Your someday goal is: _________

2. Your everyday habit

Your every day habit to get there is: _______

3. Identity Shift:

Your new focus is your IDENTITY, not the outcome.

• Mindset shift: I want __outcome__ → I will become __identity__

4. Make it Obvious:

Your new identity is a result of the ACTIONS you take daily. Create a habit you can’t avoid.

• Your new daily action statement: I will [behavior] at [time]+[place]

• You’ll cue this habit by: (alarms? blocking calendar? post-it notes?)

5. Make it Attractive:

Create a habit you crave instead of dread.

• I will ENJOY the habit by: ________

6. Make it Easy:

Create a habit is do-able EVERY DAY. We’re going for daily repetition, NOT perfection.

• Are you physically mentally capable of doing this every day?

• Does it fit in your schedule/lifestyle?

• If not, how can you scale it back even 5 or 10%?

Create a Two Minute Rule for Busy Days:

• If I can’t [behavior] as long as I want to, I will still [behavior] for 2 minutes a day!

7. Make it Satisfying:

Create a dopamine inducing habit to increase sticky-ness. Rewarding yourself is a good start.

• Your reward: I will reward myself each time after practicing my new habit by ________

Bravo!

Woo! That was a lot - but you did it!

I’m right here with you - I started my new habit of [writing for 30 minutes] each day [at 10AM in my office] yesterday. What new habit are you implementing?! Let me know in the comments.

Health is wealth.

Xoxo,

Jessie