Small Changes, Big Impact: Creating Atomic Habits for Better Health

As you pursue your health and wellness goals, it's easy to get caught up in the allure of quick fixes and overnight transformations. I get so frustrated when I see social media posts claiming unrealistic weight loss in unrealistic time periods.  Even if the claims are true, such results are not healthy or sustainable.  Lasting change is seldom the result of radical shifts. Instead, it results from small, consistent actions we take each day. I recently read James Clear’s book Atomic Habits, and I was struck by the roadmap he provides for creating habits and systems that support and actively move us toward our health goals.  I hope sharing some of his advice in this blog post will be helpful to you on your health journey.

The Power of Small Changes

Clear's central thesis in the book emphasizes the motto I chose for Mustard Seed Health Coaching: Small Changes, Big Impact. This concept is encapsulated in Clear’s "atomic habits"—tiny routines and behaviors, when compounded, lead to substantial improvements. For instance, committing to just 10 minutes of exercise each day may seem trivial, but over time, it can lead to remarkable physical transformation and improved health.

Why Habits Matter

We all know habits are the building blocks of our daily lives. Habits shape our routines and, good or bad, ultimately determine the quality of our lives. When it comes to our health, good habits can mean the difference between thriving or struggling. Here’s why good habits are crucial:

1. Consistency: Habits allow us to perform actions consistently without expending much mental energy. This consistency is vital for meeting health goals, whether maintaining a balanced diet, exercising regularly or ensuring adequate sleep.  If we only eat healthy foods sometimes, exercise now and then, and rarely get sufficient sleep, our health goals will be far more challenging to attain.
2. Automation: Once a habit is formed, it becomes automatic, freeing up mental resources for other tasks. This automation reduces decision fatigue and makes it easier to stick to healthy behaviors.  Unfortunately, many of us give up before we’ve formed a new habit that becomes automatic.
3. Compound Effect: As Clear explains in his book, the effects of habits compound over time. Small actions performed consistently can lead to dramatic improvements in health, much like saving small amounts of money can lead to significant wealth over time.

Creating Effective Health Habits

To build habits supporting your health goals, Clear suggests following a four-step process: Cue, Craving, Response, and Reward. Here’s how you can apply this process to your health journey:

1. Cue: Identify a trigger that will initiate your habit. For instance, you could place your running shoes by your bed to remind you to exercise each morning or place your supplements by your toothbrush to remind you to take them daily.
2.  Craving: Create a desire for the habit. In the same way, you imagine how much you’ll enjoy a delicious piece of chocolate, imagine in your mind the benefits you’ll gain from the habit, such as feeling more energetic or achieving a fitness milestone.
3. Response: Take action by performing the activity you want to become a habit. Start small to ensure the habit is manageable and achievable.
4. Reward: This is the best step. Reinforce the habit by rewarding yourself. Maybe a new workout outfit or the enjoyment of a healthy smoothie.

Building Systems, Not Just Goals

This suggestion by Clear was truly a light bulb moment for me, and I’ve shared it with many of my coaching clients.  Clear states while setting goals is important, what really works to form a habit is the creation of systems. Goals are about the results you want to achieve, while systems are about the processes leading you to those results. Clear states, “[s]uccess has very little to do with goals and nearly everything to do with the systems we follow.”  For instance, instead of setting a goal to lose 20 pounds, focus on creating a healthy eating and regular exercise system to move you toward that goal. Having goals without also creating the systems is like a boat without a rudder. 

Tips for Building Health-Focused Systems

1. Make it Easy: Reduce friction by making healthy choices easier. Prep meals in advance, keep healthy snacks accessible and create a workout space at home.
2. Stack Habits: Combine a new habit with an existing one. For example, do a brief stretching routine right after brushing your teeth in the morning.
3. Track Progress: Use a journal or app to monitor your habits. Tracking helps reinforce the behavior and provides a sense of accomplishment. There are so many apps out now to help you reach your health goals that tracking can be fun and rewarding.
4. Stay Flexible: Life is unpredictable, and rigid systems can lead to frustration. Allow flexibility in your systems to adapt to different circumstances without abandoning your health goals. For example, if a work commitment keeps you from your hour-long workout at the gym, opt for a 30-minute after-dinner walk instead. 

Conclusion

James Clear’s "Atomic Habits," offers a blueprint for lasting change I have found especially relevant to those seeking better health. By focusing on small, consistent actions and building effective systems, you can transform your health journey into a series of manageable steps leading to profound results. Remember, it's not about making one giant leap.  Instead, it's about making small, consistent changes over time, adding up to a healthier, happier you.