The term “atomic” refers to the idea that habits should be broken down into their smallest possible components, just as atoms are the smallest units of matter. James Clear argues that rather than changing our entire lifestyle at once, we should focus on making small changes that we can sustain for the long term.
James Clear gives an example of Dave Brailsford, the former performance director of British Cycling. Dave introduced “aggregation of marginal gains” theory to improve cycling by finding minor improvements in equipment, nutrition, and training methods. Examples of small habits that improved the performance of British cyclists include using specialized massage gels to reduce inflammation, providing ergonomic pillows and mattresses for better sleep, using indoor trainers to optimize training, and wearing ergonomic bib shorts for improved comfort. Combined, these tiny habits led to significant performance improvements and multiple championships for British cyclists.
Often, committing to a new habit for an entire hour can feel daunting and overwhelming, leading to failure in maintaining the habit. James Clear offers a solution to overcome this by introducing the 2-minute rule, where one commits to just two minutes of an action each day.
Some examples are:
2 minutes of reading.
2 minutes of cleaning.
2 minutes of meditation.
2 minutes of writing
This way, it becomes easier to start and maintain the habit, building momentum gradually.
James Clear discusses the Pointing and calling technique in this book. The method involves using verbal cues and physical gestures to reinforce the steps of a task as they are performed. For example, a factory worker might point at a switch and say, “Switch off,” then point at a safety guard and say, “Guard in place,” while physically performing the actions. Using this method can strengthen the connection between the action and the habit, making it more automatic and reducing the likelihood of failure.
The book introduces the concept of habit stacking, which involves attaching a new habit to an existing one. For example, if you already have a habit of brushing your teeth every morning, you might pair this with a new habit of doing ten push-ups immediately after brushing your teeth. James notes that habit stacking can be particularly effective when developing small, consistent habits that are easy to remember and perform.
James Clear stresses the importance of creating an environment that supports your habits. For example, if you want to read more, you might keep a book on your nightstand so that it’s the first thing you see when you wake up. Or, if you want to eat healthier, you might keep healthy snacks visible and easily accessible.
Some examples of atomic habits include drinking water after getting up in the morning, taking a five-minute walk daily, or practicing gratitude before bed. These habits may seem small, but these small changes can significantly improve our lives and help us achieve our goals over time.
Reference links:
Atomic Habits: Tiny Changes, Remarkable Results by James Clear
Yes small small steps make the journey easy and achievable.
Good blog.