Have you ever tried to make a change in your life, only to find yourself quickly falling back into old routines? Whether it’s exercising more, eating healthier, or staying consistent with a new hobby, forming new habits can feel challenging. Fortunately, habits are not fixed; they can be learned, adjusted, and optimized over time. One resource for understanding habit formation is James Clear’s book, Atomic Habits, which provides actionable strategies for building lasting, positive change.
Atomic habits focus on small, incremental improvements; tiny behaviors that compound over time to produce significant results. James Clear emphasizes that even a 1 percent improvement in your daily habits can lead to remarkable outcomes. These small, intentional actions can form the foundation of personal growth and long-term success.
“Just as atoms are the building blocks of molecules, atomic habits are the building blocks of remarkable results.”
What are atomic habits?
In Atomic Habits, James Clear defines an “atomic” habit as a small, consistent action that is part of a larger system of growth. Just as atoms are the building blocks of molecules, atomic habits are the building blocks of meaningful change. Unlike major life overhauls, atomic habits focus on making tiny improvements that are easy to sustain over time.
Clear explains that habits are not just about willpower; they are about shaping your environment, mindset, and routines so that good behaviors are easier to follow and bad behaviors are harder to maintain. By understanding the mechanics of habit formation, you can intentionally design your life to encourage more positive behaviors and reduce negative ones.
How to make a new habit
James Clear outlines the Four Laws of Behavior Change, which provide a step-by-step framework for creating new habits:
The 1st law: Make it obvious
If a habit is not obvious, you will not do it. It will be overlooked. If you have a habit in mind that you would like to develop, make it more visible. Design your environment to help build the habit.
To make a task more obvious, you can:
- Use a planner.
- Mark it on a calendar.
- Keep a Post-it note close by.
- Set up reminders.
The 2nd law: Make it attractive
The more attractive a habit is, the easier it will be to stick to over time. Sometimes the attractiveness of a habit is not solely tied to how much we enjoy the task. “If a behavior can get us approval, respect, and praise, we find it attractive.” Reframing your mindset of a task to highlight the benefits can improve the likelihood of committing to building the habit.
One of the easiest ways to make a habit more attractive is to practice temptation bundling. To utilize temptation building, you could pair one task that you want to do with a task that you need to do. For example, pair walking on the treadmill while watching a new episode of your favorite show.
The 3rd law: Make it easy
The easier the task, the more likely you are to begin committing to it. This law emphasizes the importance of practice. Practicing a task over and over again is more important than doing it perfectly every time. The more you practice, though, the easier the task will become. Using technology and reducing the friction in your environment can make a task easier over time.
To make a task easier, you can:
- Invest in a habit tracker. This can be in the form of a notebook or a digital habit tracking app.
- Divide the task into small chunks and build on it over time. For example, starting with meditating for 2 minutes every day.
The 4th law: Make it satisfying
The human brain is driven by the desire to be rewarded. The best way to get a habit to stick is to feel successful. If one feels successful, it is more likely that one will continue to work towards the task to make it a long-term habit.
To make a task more satisfying, you can:
- Have an accountability partner.
- Create a habit contract.
- Set up a reward system for milestones.
How to break a bad habit
Breaking unwanted habits follows the inverse of the Four Laws of Behavior Change:
- Make it invisible: Reduce exposure to triggers that prompt the habit.
- Make it unattractive: Reframe your mindset to focus on the negative consequences of engaging in the behavior.
- Make it difficult: Increase friction so that performing the habit requires more effort.
- Make it unsatisfying: Pair the habit with a negative consequence.
By approaching bad habits more systematically, you may be able to weaken ingrained patterns and replace them with healthier routines.
How therapy can help with habit formation
Forming or breaking habits isn’t just about having motivation; it can also be about understanding the underlying patterns of behavior. Therapy can provide guidance for building more sustainable habits by:
- Exploring triggers and underlying emotional drivers for certain behaviors
- Offering structured approaches to habit formation and behavior change
- Supporting accountability through regular check-ins and goal-setting
- Helping you implement strategies like habit stacking and habit tracking in a personalized way
Working with a licensed therapist can help make habit formation more effective, especially when habits intersect with mental health goals like reducing stress, emotional regulation, or improving self-care.
Takeaway
Atomic habits show us that big changes don’t need to require immediate, massive effort; they require small, consistent improvements. By applying the Four Laws of Behavior Change and using techniques like habit tracking, you can create meaningful habits.
If you’re ready to make a positive change, consider connecting with a licensed therapist at findmytherapist.com. With professional support, you can build habits that support your goals, improve your mental health, and help you live a more intentional life.