Adapting small changes to create new h... - HealthUnlocked Blog

HealthUnlocked Blog

95,343 members203 posts

Adapting small changes to create new habits

AnnaHU profile image
AnnaHUHealthUnlocked
9 Replies

James Clear, the author of the bestselling book "Atomic Habits," emphasizes the power of making small changes to create new habits that significantly impact our lives. By focusing on the concept of atomic habits—tiny, incremental changes—we can build a foundation for long-term success.

Here are some key principles from James Clear's work that can help us adapt small changes to create new habits:

Start Small:

Begin with the smallest possible action that aligns with the habit you want to develop. Breaking down a habit into its smallest components makes it more manageable and less overwhelming. For example, if you want to start a daily exercise habit, start with just five minutes of exercise each day.

Make It Easy:

Reduce the friction and barriers associated with the habit you want to form. Design your environment to support the desired behaviour and eliminate distractions. For instance, if you want to read more books, place a book on your pillow each morning to remind yourself to read before bed.

Use Habit Stacking:

Pair the new habit you want to form with an existing habit. By linking the desired behaviour to an already established routine, you leverage the power of associations and make it easier to remember and follow through. For example, if you want to meditate daily, commit to meditating for two minutes immediately after brushing your teeth.

Employ the Two-Minute Rule:

Focus on taking action for just two minutes. The idea is to make the habit so easy and quick to do that it becomes difficult to make excuses not to do it. Once you start, you'll often find it easier to continue. For instance, if you want to start a writing habit, commit to writing just two sentences each day.

Track and Measure Progress:

Regularly track your progress to maintain motivation and build momentum. Keep a habit tracker or use technology to monitor your consistency. Seeing your progress visually can reinforce the habit and create a sense of accomplishment. Celebrate your small wins along the way to stay motivated.

Stay Accountable:

Find ways to hold yourself accountable for the habit you want to develop. This can involve sharing your goals with a friend or joining a community of like-minded individuals. Accountability provides external support and helps you stay committed even when motivation wanes.

Focus on Systems, Not Goals:

Shift your focus from outcome-based goals to building systems that support the desired habit. When you focus on the process rather than the outcome, you create a sustainable approach to habit formation. Emphasize consistency and continuous improvement in your daily habits.

Embrace Failure as Feedback:

Expect occasional setbacks and view them as learning opportunities. Understand that slip-ups are part of the process, and mistakes provide valuable feedback for refinement. Instead of being discouraged by failure, use it as an opportunity to adjust and improve your approach.

Applying these principles allows you to adapt small changes and transform them into lasting habits. Remember, consistency and patience are key when it comes to habit formation. Start small, make it easy, and build upon your successes over time. With each small change, you move closer to creating the life you desire.

👇👇👇Comment in the replies what you are tiny, incremental changes YOU can build as a foundation for long-term success 🚀

Written by
AnnaHU profile image
AnnaHU
HealthUnlocked
To view profiles and participate in discussions please or .
9 Replies
LaceyLady profile image
LaceyLady

saved to read later.

Baldylocks profile image
Baldylocks

I will put it into practice immediately to meet a desired goal. Thank you so much.

SouthernSally profile image
SouthernSally

Tiny Habits by BJ Fogg is another one to check out. I can't give an overview as I just started it.

knitter profile image
knitter

I have just downloaded Tiny Habits .

One idea from the author BJ Fogg …..on waking put your feet on the ground and say ‘ it’s going to be a great day ‘

bennevisplace profile image
bennevisplace

In a similar vein, Dr Michael Mosley has just started a new radio series entitled Just One Thing - "surprisingly simple tips to improve your health and wellbeing" - one at a time! For BBC radio listeners in the UK and those with web access: bbc.co.uk/sounds/brand/p09b...

bennevisplace profile image
bennevisplace

Thank you for the summary points in your post - great tips!

AquaZumbaFan profile image
AquaZumbaFan

What incredible summer you gave! I am in a que right now with the library to download this book onto my tablet. I had just heard about it until recently, but it looks like a book that I will be spending some time with! Thank you for sharing.

jackiesj profile image
jackiesj

I love this post. ty!

FrenchRonin profile image
FrenchRonin

I know this is the new year, but I am struggling a bit already to better routines, so my real "tips" as an autistic (possibly AUDHD) cute potato is to have visual cue/reminder as triggers to actions. For exemple, if I have to work, I try to have my laptop in a VERY obvious spot, and keep notes and checklists in accessible spots such as the eye-level tile in the kitchen, mirrors in the bathroom,

Anyways, I WILL set up my new bullet journal, it's just that I am thinking of layouts so I still dump everything in the old battered one

Not what you're looking for?

You may also like...

Building Resilience: A Guide to Navigating Difficult Times

Resilience is the ability to cope with, adapt to, and bounce back from adversity. It involves...
SaskiaHU profile image
HealthUnlocked

Rolling out the new posts tab to all communities

Dear all, We hope you are having a really nice start of the year. Today, we want to share with all...
Vesa profile image

Updates to the members page! 🎉

We want to share with you some exciting changes we’ve made to the member’s page, so here’s an...

Happy New Year - a big Thank You following a year of re-adjustments & milestones

As the year begins, before we welcome a new year of opportunities, experiences, and connections, it...
SaskiaHU profile image
HealthUnlocked

7 Ways to be Kinder to Yourself

We are all taught the importance of being kind to others - but what about the kindness we need to...
SaskiaHU profile image
HealthUnlocked

Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.

Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.