USE ATOMIC HABITS TO ACHIEVE YOUR WILDEST DREAMS
While on my recent trip to Sri Lanka, I read the book Atomic Habits by James Clear.
If you haven’t read it yet, then do it. If you have read it then I’ve summed it up for you here so write it down, print it out, stick it on your fridge — you’re welcome!
Through this blog post, I discuss how you can use the transformative power of habits as tool for overcoming your fears and Self-doubt and achieving your wildest dreams.
“The most practical way to change who you are is to change what you do.”
“Quite literally, you become your habits.”
In “Atomic Habits,” James Clear teaches the concept that remarkable results are not the product of monumental changes but rather the accumulation of tiny, consistent habits.
By focusing on small, daily actions that compound over time, we can create a ripple effect of positive change.
“Every action you take is a vote for the type of person you wish to become”
This philosophy is particularly powerful when confronting Self-doubt.
By developing habits aligned with your desired identity, you gradually reshape your self-perception and dissolve the barriers of doubt so you can step into the life for your dreams.
USE ATOMIC HABITS TO COMBAT YOUR FEARS AND RISE ABOVE SELF-DOUBT…
Build positive habits
1. Establish Keystone Habits
Keystone habits act as catalysts for positive change. Identify habits that have a snowball effect on other areas of your life.
These could include regular exercise, eating well for your body, surrounding yourself with people that uplift and empower you, practicing meditation or mindfulness, spending time in nature or consistent self-reflection.
“Habits are the compound interest of self-improvement.”
“Changes that seem small and unimportant at first will compound and turn into remarkable results if you’re willing to stick with them…”
2. Embrace the Two-Minute Rule
If a habit takes less than two minutes, do it now. Small actions have immense power. Break down your goals into bite-sized tasks that are easy to accomplish consistently.
“The seed of every habit is a single, tiny decision.”
3. Implement Habit Stacking
Connect new habits to your current routine. By stacking habits onto existing behaviours, you leverage your current momentum and introduce new routines seamlessly.
“Atomic habits are the building blocks of remarkable results.”
Overcome imposter syndrome through habits and mindset
1. Rewrite Your Narrative
Challenge negative self-talk and reframe your narrative.
Embody the person who you wish to become and walk around as you are that person now:
Think the thoughts that affirm the identity of your Higher Self.
Develop a habit of positive affirmations.
Take the actions and perform the routines of the person you wish to become and the goals you wish to achieve.
Write down your dreams and goals or create a vision board and place it somewhere where you can see it as a constant reminder for your subconscious mind.
Catch the voice of imposter syndrome when it arises and replace those words with empowering language that affirms you are living in your dream reality and within your Highest Self now.
Identity as the person you wish to be now. Don’t say ‘I want to be a successful business owner’. Say ‘I am a successful business owner.’
“Your identity emerges out of your habits.”
“Each habit is like a suggestion, ‘Hey maybe this is who I am.’”
2. Celebrate Small Wins
Acknowledge and celebrate every small win.
Your brain will continue to seek the dopamine hit that comes with each success, so your subconscious mind will want you to continue your new habit and keep taking the positive actions that give you those wins.
Give yourself permission to recognise your progress and build your confidence; voices of self-doubt and imposter syndrome will fade into background noise.
“We put pressure on ourselves to make some earth-shattering improvement that everyone will talk about.”
“Improving by 1% isn’t particularly notable, sometimes it isn’t even noticeable, but it can be far more meaningful — especially in the long run.”
“If you can get 1% better each day for one year, you’ll end up 37 times better by the time you’re done.”
Craft a Habit-Driven Road to Success
1. Consistent Reflection
Regularly reflect on your habits and their alignment with your goals and your values.
As you define what you truly value, your ambitions and goals may shift.
Make adjustments as needed, building a habit of continuous improvement.
“With the same habits, you’ll end up with the same results. But with better habits, anything is possible.”
2. Cultivate a Growth Mindset
Cultivate the habit of viewing challenges as opportunities for growth.
Embrace setbacks as part of your journey, not signs of failure or inadequacy.
JAMES CLEAR’S 4 LAWS OF BEHAVIOURAL CHANGE…
James defines four laws that each have specific strategies to build behavioural changes that are simple and sustainable.
They are actionable methods to create, maintain, and reinforce habits aligned with your values, goals and aspirations.
“Building habits in the present allows you to do more of what you want in the future.”
The 1st Law: Make It Obvious
Identifying unconscious habits: Use the ‘pointing and calling’ technique to consciously acknowledge behaviours that you might be preforming unconsciously.
This involves verbalising an action by stating what you’re doing aloud as well as visually pointing to the task.
This method creates a mental checkpoint. The pointing and calling technique is designed to encourage more deliberate and mindful actions.
Example: When reaching for your phone, use the ‘pointing and calling’ technique by stating aloud, “I’m checking my phone,” while physically pointing towards it.
Starting new habits: Set clear times and places for habits and utilise habit stacking by attaching new habits to existing routines.
Example: Commit to 2 minutes of meditation every morning right before you brush your teeth. Brushing your teeth is probably a habit that you never forget to complete so tell yourself that you cannot brush your teeth until you have completed your meditation.
Environmental influence: Recognise that habitual triggers are influenced by the environment and context.
Connect habits to specific environments to trigger you to perform, or to not perform the habit that you are trying to build or break.
Example: To establish a reading habit, place your book on your pillow or beside your bed to prompt yourself to read 2 pages before you sleep or wake in the morning.
The 2nd Law: Make It Attractive
Creating irresistible habits: Implement temptation bundling by pairing desired habits with enjoyable ones to make them more attractive.
Example: Pair exercise with an enjoyable activity, like listening to your favourite podcast or audiobook to make the habit more appealing.
You could promise yourself to do 2 minutes of meditation before your morning coffee. If you look forward to your morning coffee, then you will begin to look forward to your meditation every day because it means you get to enjoy your coffee afterwards.
Influence of social circles: Consciously and subconsciously you mimic the habits and behaviours of those you surround yourself with.
Join communities and surround yourself with people who make you a better person and engage in the behaviours that you’re trying to harness.
Example: If you are trying to exercise more and drink less, spend more time with friends who like to do fitness classes together socially, who like to go hiking or swimming ect.
If you want to be more creative, join pottery or painting community groups or find workshops to attend.
The 3rd Law: Make It Easy
Facilitating progress: Emphasise the importance of motion and action in habit formation. Repetition of actions automates them and makes them more habitual.
“A habit is a routine or behaviour that is performed regularly and, in many cases, automatically.”
Example: Start a habit of journaling by writing just one sentence daily. Over time, you will naturally increase how much you are writing as you automate the habit.
Reducing friction: Redesign your life and environment to make good behaviours simple and accessible and increase barriers to bad behaviours.
Example: To eat healthier, pre-cut fruits and vegetables for quick and easy access. Home-make healthy protein balls, chia pudding and muesli bars to ensure your snaking is healthy. Don’t keep packaged junk food in your house. If it’s not there, then you will be less tempted to eat it.
The 4th Law: Make It Satisfying
Incorporating rewards: Associate an immediate reward with a new habit you’re trying to create. This creates an incentive and over time, the habit will become part of your identity.
“What you crave is not the habit itself but the change in state it delivers.”
Example: After completing a workout, reward yourself with a relaxing bath, a protein smoothie or by watching an episode of your favourite TV show as a form of positive reinforcement.
Monitoring and accountability: Use habit trackers to measure progress and maintain consistency. Find accountability partners or create promises with people to discourage you from neglecting habits.
Example:
You could mark your diary each day you complete your habit.
You could use a smart watch or your phone to track the steps you complete each day or to track your workouts.
You could write your habits and goals down and stick them somewhere in your house where you see them every day to hold yourself accountable.
You could partner with a friend or group of people who also have the same goals and keep each other accountable.
You could write a contract with your partner and if you fail to complete your habit, you have to do something undesirable eg, pay them a fine, do all of the house cleaning or mow the lawns ect.
Whatever habit you’re trying to cultivate, make it fun and keep it simple!
Many people have an all or nothing attitude.
If you want to become a runner and jump straight into 5–10km runs, you’re not creating a sustainable routine. As soon as you get injured or your work schedule changes, your habit will go down the toilet.
If you instead set yourself the goal to only run for 10 minutes each day, you should be able to complete that at some point throughout your day. And any day that your run turns into 10km rather than just 10 minutes then that is a bonus.
Define your values.
If you can tie your habit to your values and the desires of your heart and Soul, then you will understand your why.
When your innate desires and actions become habits that light you up, empower you and fuel the fire in your belly, you won’t want to ever stop doing them.
As your habits and aligned actions shape you into your Highest Self and your dreams manifest into your reality, the voice of self-doubt will fade.
You will arrive at the realisation that everything you could ever want and dream of exists for you.
It’s all about overcoming fear and self-doubt, and harnessing the innate power within you to take action.
Push through challenges and setbacks and believe in your heart and Soul that you are deserving.
“The process of building habits is actually the process of becoming yourself.”
“Habits matter because they help you become the person you wish to be.”
