A common question I get from clients is, "How do I take what I’m learning from coaching, therapy, or self-development and use it to create lasting change in my life?" It’s a great question, and the answer often lies in small daily habits—what James Clear calls "Atomic Habits."
This past December, I found myself in a bit of a funk. My mental health and motivation weren’t where I wanted them to be. January felt like a perfect time to reset, but I didn’t want to make changes that would fizzle out after two weeks. I needed a morning routine that would help me show up to my workspace with energy and focus every day.
That’s when I turned to James Clear’s book, Atomic Habits. One quote really resonated with me:
"Every action you take is a vote for the type of person you wish to become."
So, I asked myself: Who do I want to become? And what habits would support that vision?
I want to be calm and grounded.
Start the day with journaling and setting intentions.
Get outside every day and do breathing/grounding exercises.
End the day with reflection and gratitude journaling.
I want to be confident, comfortable, and full of energy.
Drink plenty of water.
Eat my recommended 5+ servings of fruits and vegetables per day.
Limit processed foods and added sugar.
Engage in 30+ minutes of movement every day.
I want to be a business owner.
Be in my home office by 9 AM, ready to work.
To make these habits stick, I applied the principles from Atomic Habits: make the behavior obvious, attractive, easy, and satisfying. Here’s how I’ve done this with my daily movement routine:
Obvious: After morning reading and journaling, I work out in my home office at 7 AM using an online program I’ve already selected. This is habit stacking—linking a new habit to an existing routine with specific intentions set for the behavior, time, and location.
Attractive: Before my workout, I set my intentions for the day in my journal. After the workout, I share it with my support group, check it off on my calendar, and post it on Instagram. My brain loves ticking those boxes! I pair actions I want with actions I need and engage with a group that supports my behavior.
Easy: I lay out my workout clothes and queue up the workout the night before. I’ve stuck with home workouts instead of joining a gym because there are fewer steps between me and the workout. Setting up the night before reduces friction and makes it easier to follow through.
Satisfying: I use a habit tracker to see how long I can keep my streak. Morning movement is therapy—it helps me burn off negative energy, let go of yesterday's mistakes, and get those endorphins going. After my workout, I know that no matter how the day goes, I’ve voted for a stronger body and a calmer mind.
So, what does this mean for you?
Start by asking yourself: Who do you want to become? What small daily habit could support that vision? Choose ONE area and ONE habit to start with, and commit to doing it daily. Make it obvious, attractive, easy, and satisfying.
If you miss a day, that’s fine—just don’t miss a second day. Recommit and keep your momentum going. When you’re ready, add another habit and stack them!
Want to learn more about Atomic Habits? Check out these resources:
Need help figuring out your vision and the habits to get you there? Get in touch!
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