Habits

Last week, I shared my One Word for 2024 (Habits), which was inspired by the book Atomic Habits by James Clear. This week, I want to summarize the simple steps he shares to build good habits and break bad habits.

Building Better Habits – Example: Starting a workout routine

1. Make it obvious:

• Clearly define your workout routine and its trigger.
• Example: Every morning, as soon as I wake up, I will put on my workout clothes and head to the home gym. You can even have your gym clothes laid out and ready to go.

2. Make it attractive:

• Connect your workout to a positive outcome or reward.
• Example: After completing my workout, I’ll treat myself to a refreshing protein smoothie or shake.

3. Make it easy:

• Simplify the workout so it’s manageable and achievable.
• Example: Start with a 15-minute home workout routine before gradually increasing the intensity.

4. Make it satisfying:

• Celebrate small fitness milestones and acknowledge your progress.
• Example: At the end of each week, reflect on increased stamina or lifting heavier weights. Celebrate your fitness journey!

Breaking Bad Habits – Example: Not working out

1. Make it invisible:

• Identify triggers and eliminate or replace them.
• Example: If stress triggers mindless snacking, replace unhealthy snacks with a quick stretching routine to release tension.

2. Make it unattractive:

• Associate negative consequences with the bad habit.
• Example: Consider the impact of skipping workouts on your energy levels and overall well-being.

3. Make it difficult:

• Increase the effort required to skip your workout.
• Example: Place your workout clothes and equipment in a visible, accessible area to reduce friction in starting your routine. You can also have an accountability partner.

4. Make it unsatisfying:

• Reflect on the negative outcomes of avoiding exercise.
• Example: Think about the missed opportunities for increased energy and improved mood when workouts are skipped.

Are there any habits that you would like to form over the course of the year? What about bad habits that you’d like to break? For me, I have already started one habit, which is reading my Bible each morning. For me, this is a great way to start my day. It helps me start my day on counting my blessings and the impact God has had on my life. My next habit I am going to work on is working out on a regular basis.

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“Changes that seem small and unimportant at first will compound and turn into remarkable results if you’re willing to stick with them for years.” ~ James Clear

“With the same habits, you’ll end up with the same results. But with better habits, anything is possible.” ~ James Clear

“Good habits make time your ally, bad habits make time your enemy.” ~ James Clear