3 Lessons from Atomic Habits

“Excellence, it not an act, but habit” - Albert Einstein

One of the best outcomes from lockdown was reviving my reading mojo. Among the many thrillers I read, I also enjoyed a spattering of self-help style stuff; one book gave me a mindset shift that changed my life (dramatic, but true). Atomic Habits follows James Clear after facing a life-altering injury and charts his journey creating positive daily habits. 

Why are habits so difficult to change? 

It can be tempting to try and undo years of habitual reinforcement with willpower alone, the issue is we have a finite amount of it each day. You set out with the best intentions, but often something happens, causing you to default to an established coping mechanism, seeking the soothing habit you want to stop.

3 key lessons from Atomic Habits

1. Systems are more effective than goals

   Many people have big goals, but what differentiates those that achieve them? The difference can lie in whether your environment encourages your best. 
   
   Say, for example, you want to increase the frequency and consistency of working out. What could you implement to make that outcome more likely? Would laying out your activewear help? What about framing the day with a written commitment to incorporate movement? Or could you invest in a PT to provide accountability and structure?

   
   Consider each atom or building block that will facilitate the habit, and create supportive systems with them.

2. Choose the compound effect
   Although you hear stories of overnight transformation, it isn't the norm or even desirable. It makes me think of a house built without foundations - likely to collapse.
   
   If you're going through the cycle of your efforts not being 'good enough', you’ll be pushing back change in the hope that the perfect conditions magically appear, or that you’ll suddenly morph into a saint (both are unlikely!). Switching your mindset to seeing all progress as valuable encourages incremental change, which is more likely to stick. Even if you get 1% better a day, that’s 37% better in a year.
   
   Approaching habit formation in this way establishes momentum, creates positive feedback and gives you time to sow self-discipline into your routine. Discipline is a muscle; the more it’s exercised, the stronger it gets. Once that base habit is formed, you can add positive behaviours on top - a process called habit stacking. Even if you are making one improvement each day - such as drinking a glass of water in the AM - keeping up that change will motivate you.

3. Apply Behaviour change laws
   To disrupt your patterns, you need to look at the process. Habits follow a structure:
   (1) the cue (if you smoke, it could be a stressful event or a glass of wine)
   (2) the craving and anticipation (for the feeling/ dopamine hit)
   (3) the response (taking action to fullfill the desire and reach for a cigarette)
   (4) the reward (the feeling of relief caused by the nicotine)
   
   So what can you do if your current habits don’t align with your future goals? The best way to stop a habit is to remove/avoid the cue by altering your environment, or limiting your exposure to tempting situations (especially during the transition). At the same time, replace bad habits with healthier ones.

   Habits are more likely to stick if they are:
   (1) obvious - for the example of working out, you could lay your gym clothes out
   (2) attractive - you could save your favourite shows till you are on the treadmill or meet a PT that makes workouts fun
   (3) easy - you could choose a gym that’s close to your work
   (4) satisfying - you could track your workouts with a friend to provide encouragement

   You also get the endorphin rush, sense of achievement from showing up and boosted self-esteem
   
   If the action is repeated enough, it is logged as a subconscious mechanism, over time you will lose any resistance and it will become second nature. When you take action that aligns with who you want to be, you vote for that version of you. Over time, you identify with your positive habits and take pride in maintaining them.
   
   You can by Atomic Habits here

“You do not rise to the level of your goals. You fall to the level of your systems.”

— James Clear