We all know the importance of habits. They can make or break our lives. But how do we actually go about developing good habits and breaking bad ones? In his book, Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, James Clear lays out a simple, step-by-step system for doing just that.
In this blog post, we’ll summarize the key takeaways from Atomic Habits and give you 10 actionable tips for building good habits and breaking bad ones.
Table of Contents:
1. Make it obvious
2. Make it attractive
3. Make it easy
4. Make it satisfying
5. Set the context
6. Use triggers
7. Create a routine
8. Stick to your plan
9. Persevere
10. Get an accountability partner
11. Conclusion
1. Make it obvious
The first step to developing any habit is to make it obvious. That means giving yourself regular reminders to do the desired behavior.
One way to do this is to put up a visual cue. For example, if you want to start working out more, put up a picture of someone with a great body in a place where you’ll see it every day. Or if you want to eat healthier, put a picture of healthy food on your fridge.
Another way to make a habit more obvious is to set a daily or weekly goal. For example, you might set a goal to work out 3 times per week or to eat 5 servings of fruits and vegetables per day.
2. Make it attractive
The second step to developing a habit is to make it attractive. That means making the desired behavior more appealing.
One way to do this is to associate the habit with something you enjoy. For example, if you want to start working out more, you might find a workout partner who you enjoy spending time with. Or if you want to eat healthier, you might find a healthy recipe that you’re excited to try.
Another way to make a habit more attractive is to give yourself a reward for doing the desired behavior. For example, you might give yourself a piece of candy after every workout or a new outfit after you reach your weight loss goal.
3. Make it easy
The third step to developing a habit is to make it easy. That means removing any barriers that might prevent you from doing the desired behavior.
One way to do this is to make the desired behavior as convenient as possible. For example, if you want to start working out more, you might find a gym that’s close to your house or workplace. Or if you want to eat healthier, you might buy healthy food that’s easy to prepare.
Another way to make a habit easier is to automate it. For example, you might set up a recurring workout time on your calendar or put your healthy food in a place where you can’t see it.
4. Make it satisfying
The fourth step to developing a habit is to make it satisfying. That means finding a way to make the desired behavior feel good.
One way to do this is to give yourself positive reinforcement after doing the desired behavior. For example, you might give yourself a pat on the back after every workout or allow yourself to eat a favorite food after eating a healthy meal.
Another way to make a habit more satisfying is to set a goal and celebrate when you reach it. For example, you might set a goal to lose 10 pounds and then buy yourself a new outfit when you reach that goal.
5. Set the context
The fifth step to developing a habit is to set the context. That means making sure that the environment you’re in is conducive to the desired behavior.
One way to do this is to make sure that the cues in your environment support the desired behavior. For example, if you want to start working out more, you might put your workout clothes in a place where you’ll see them every day. Or if you want to eat healthier, you might put healthy food in a place where you can see it and unhealthy food in a place where you can’t see it.
Another way to set the context for the desired behavior is to make sure that the people you’re around supporting the desired behavior. For example, if you want to start working out more, you might find a workout partner who will motivate you. Or if you want to eat healthier, you might find a friend who will cook healthy meals with you.
6. Use triggers
The sixth step to developing a habit is to use triggers. That means finding a way to remind yourself to do the desired behavior.
One way to do this is to use a physical trigger. For example, if you want to start working out more, you might put your workout clothes next to your bed so that you’ll see them when you wake up in the morning. Or if you want to eat healthier, you might put a picture of healthy food on your fridge.
Another way to use a trigger is to use a mental trigger. For example, if you want to start working out more, you might set a daily or weekly goal. Or if you want to eat healthier, you might make a list of healthy foods that you want to eat.
7. Create a routine
The seventh step to developing a habit is to create a routine. That means making the desired behavior a part of your daily or weekly routine.
One way to do this is to set a regular time for the desired behavior. For example, if you want to start working out more, you might set a time every day for your workout. Or if you want to eat healthier, you might make a healthy meal once a week.
Another way to create a routine is to make the desired behavior a part of another routine. For example, if you want to start working out more, you might make it a habit to work out before you go to work. Or if you want to eat healthier, you might make it a habit to eat a healthy breakfast every day.
8. Stick to your plan
The eighth step to developing a habit is to stick to your plan. That means making sure that you do the desired behavior even when you don’t feel like it.
One way to do this is to have a plan for what you’ll do when you don’t feel like doing the desired behavior. For example, if you want to start working out more, you might have a plan for what you’ll do when you don’t feel like working out. Or if you want to eat healthier, you might have a plan for what you’ll do when you’re tempted to eat unhealthy food.
Another way to stick to your plan is to find a way to make the desired behavior more enjoyable. For example, you might find a way to make your workouts more fun or find a healthy recipe that you really enjoy.
9. Persevere
The ninth step to developing a habit is to persevere. That means continuing to do the desired behavior even when you feel like you can’t do it anymore.
One way to do this is to find a way to make the desired behavior easier. For example, you might find a way to make your workouts shorter or find a healthy recipe that’s easy to make.
Another way to persevere is to find a way to make the desired behavior more rewarding. For example, you might give yourself a bigger reward after you reach your goal or find a way to make your workouts more fun.
10. Get an accountability partner
The tenth step to developing a habit is to get an accountability partner. That means finding someone who will help you stay on track.
One way to do this is to find a friend or family member who will support you in your habit-forming journey. Another way to get an accountability partner is to join a group or community of people who are working on similar goals.
11. ConclusionÂ
Developing good habits and breaking bad ones is essential to living a happy and successful life. By following the simple, step-by-step system laid out in Atomic Habits, you can make developing good habits and breaking bad ones easy.
Try implementing the tips we’ve listed in this blog post and see how they work for you. And if you find yourself struggling to stick to your plan, don’t hesitate to reach out to a friend or family member for support.