As the holiday season approaches, many of us find ourselves tempted to postpone making healthy changes until January 1st. But why wait? Building healthier habits now can set you up for a more confident and energized new year. Instead of relying on resolutions, which often fizzle by February, consider embracing small, sustainable changes as endorsed by bestselling author, James Clear in his book Atomic Habits.
Rather than focusing on setting goals, Clear encourages people to examine and improve their habits (behaviors) – by looking at simple strategies to build good habits and break bad ones, using small but ongoing daily improvements.
Focus on Systems, Not Just Goals
For years, coaches and other change facilitators had people focus on smart goals. For many people, it’s easy to think in terms of goals — “I want to lose 10 pounds” or “I want to run a marathon.” But Atomic Habits teaches readers that success comes from creating systems that promote better habits, not through just setting goals. Systems are the processes, routines and other factors that support given behaviors. For example, if better nutrition is your focus, build a system by stocking your kitchen with healthy snacks or prepping meals in advance. The goal provides direction, but the system creates progress. Systems may be built around improving nutrition or exercise habits, managing stress, improving sleep, quitting smoking or other target behaviors.
The system produces behaviors and Clear teaches us how good and bad habits are created and cultivated (or extinguished). Readers learn how to foster good behaviors (habits) and break bad ones. The “Habit Loop” is composed of four simple steps: cue, craving, response and reward.
The Four Stages of Habit Formation –> The Habit Loop
Understanding the way habits are formed is crucial to making the changes. A habit begins with a cue that triggers a craving. Cues can be visual (seeing a water bottle), situational (ordering lunch, being in a group), or emotional (feeling stressed). To understand your habit, understand your triggers. To build a new habit, make the cue obvious. Conversely, to break a habit, eliminate the cue. For more information on types of triggers and how they may be arranged for success, check out this quick read.
A cue alone isn’t enough; you must feel motivated to act. Cravings are the motivational force that drives your behavior, and they’re often tied to the anticipated reward. To encourage positive habits, link the behavior to something you genuinely enjoy, for example listening to a favorite podcast while taking a walk/run or other cardio.
The response is the actual thought or action you take. Simplifying this stage makes habits easier to stick with. Instead of aiming for perfection, focus on small, easy, actionable steps. Want to start meditating? Begin with just one minute a day. How about doing pushups? Start with 5 or 10 at a time and slowly increase. Over time, these small wins create momentum, leading to bigger changes.
Rewards provide the satisfaction needed to reinforce a habit. The key is ensuring the reward is immediate. For example, if you complete a workout, you might enjoy a smoothie, the feeling of accomplishment, or the endorphin rush. Positive reinforcement helps your brain associate the habit with pleasure, making it more likely to stick. Remember, rewards can often be triggers for other behaviors, too! Positive vibes make negative habits less likely.
Five Practical Tips for Building Healthy Habits
Using the framework of the four stages, here are actionable strategies to help you get started today:
- Start Slow and Build Momentum: Instead of setting lofty goals, focus on manageable actions. As Clear explains, “Habits are the compound interest of self-improvement.” Each small change compounds over time into meaningful results.
- Focus on Systems, Not Just Goals: Create systems that make good habits inevitable. If regular exercise is your goal, lay out your workout clothes and shoes the night before, schedule workouts as unbreakable appointments, or plan on meeting a friend at the gym.
- Leverage the Power of Identity: Shift your mindset from “I’m trying to eat healthier” to “I am someone who values my health.” This helps align your habits with your sense of self, making them more sustainable.
- Track Your Progress: Use a habit tracker, such as a notebook or app to visualize your streaks. Seeing consistent progress is motivating and helps you stay committed.
- Don’t Wait for Perfection: Clear’s “never miss twice” rule reminds us that consistency is more important than perfection. If you miss a day, don’t let it derail your efforts—just pick up where you left off.
Start Now, Reap the Rewards
This December, give yourself the gift of positive change. By integrating systems into your daily life, you’ll make healthy habits easier and more rewarding. Remember, progress, not perfection, is what drives lasting success. Every small step you take creates momentum that can lead to meaningful improvement in your energy, focus, and overall well-being.
Don’t wait for January to become the person you want to be. Start today and let the habits you build this month carry you into a healthier, happier new year and beyond.
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