By Brittany Dolin, Co-Founder
In today’s fast-paced world, we often find ourselves striving to make positive changes in our lives, whether it’s adopting a new exercise routine, reading more books, finding a new job, or expanding your career. However, the journey toward building lasting habits can be challenging. Thankfully, James Clear’s bestselling book, “Atomic Habits,” provides valuable insights and actionable steps to help us create realistic habits that stick. I recently read this book and was inspired by the easy steps to building solid habits. Let’s explore the three key steps to setting realistic habits outlined in this transformative book.
Step 1: Start Small and Make It Easy – The first step towards building realistic habits is to start small and make them easily achievable. According to Clear, habits should be so simple and easy that it’s nearly impossible to say no to them. For example, if your goal is to exercise regularly, begin with a five-minute walk or a short workout session. By starting small, you remove the barriers and resistance that often come with bigger commitments. Over time, you can gradually increase the duration or intensity of your habit, building momentum and confidence along the way.
Step 2: Attach Habits to Existing Cues – One powerful strategy highlighted in “Atomic Habits” is to attach new habits to existing cues in your daily routine. Our current habits are often triggered by specific cues or events. By leveraging these existing cues, we can seamlessly integrate new habits into our lives. For instance, if you aim to read more books, you can associate reading with a specific time, such as before bed or during your lunch break. By consistently pairing the desired habit with an existing cue, you create a seamless transition and increase the likelihood of habit formation.
Step 3: Make Habits Rewarding – To make habits stick, it’s crucial to make them rewarding. Our brains are wired to seek rewards, and positive reinforcement reinforces habit formation. Clear suggests creating an immediate reward for completing a habit, even if it’s small. For example, after finishing a workout, treat yourself to a healthy snack or indulge in a favorite activity. By associating the habit with a positive outcome, you create a sense of satisfaction and motivate yourself to repeat the behavior. Over time, the intrinsic rewards of the habit itself will strengthen, and external rewards may become less necessary.
Building realistic habits is a transformative journey that requires patience and persistence. By following the steps outlined in James Clear’s “Atomic Habits,” we can set ourselves up for success. Starting small and making habits easy, attaching them to existing cues, and making them rewarding are powerful strategies to create lasting change. Remember, the key lies in consistency and embracing the process. As you embark on your habit-building journey, keep in mind that every small step counts, and with time, these atomic habits will lead to remarkable transformations in your life.