The application of atomic habits

Atomic Habits by James Clear is a masterclass in understanding how small, consistent actions can lead to big, meaningful changes over time. The book breaks down the science of habit formation into actionable steps, emphasizing that the key to improvement isn’t setting massive goals but focusing on small, sustainable behaviors. Clear explains that habits compound, much like investments in the stock market. Over time, these small actions build momentum, creating a snowball effect that can transform your life.

One of the most powerful concepts in the book is the Four Laws of Behavior Change:

1. Make it obvious
2. Make it attractive
3. Make it easy
4. Make it satisfying

These principles guide you in creating habits that stick. For example, if you want to work out, keeping your workout clothes ready the night before (make it obvious) or pairing exercise with something you enjoy, like listening to a favorite playlist (make it attractive), can make all the difference. Another key takeaway is the idea of “habit stacking”—linking a new habit to an existing one so that the latter acts as a trigger. For instance, you could start meditating right after brushing your teeth or do a quick stretch before making coffee.

The logic is straightforward, and the tools are simple, but simple doesn’t always mean easy. While the book provides an excellent framework, the real challenge lies in execution. This is where I found myself stuck.

Even though I’ve read the book multiple times, I struggled to stick with these habits, even when they were small and manageable. For example, I tried waking up 10 minutes earlier than usual and even stacked habits, like watching a TV show while walking on the treadmill. But what kept throwing me off was, well… life. A vacation, a work trip, or any disruption would reset my progress, and I’d end up back at square one. It was frustrating because I could see improvements when I stuck with the habits, but I’d always revert to the starting point.

That’s when I turned to the one person who could push me to stop falling back: David Goggins. His book Can’t Hurt Me gave me the kick I needed. I swear, whenever I felt like skipping a workout or just staying comfortable, I could almost hear Goggins in my ear, saying:
“You are in danger of living a life so comfortable and soft that you will die without ever realizing your true potential.”
That line hit hard. I realized I wasn’t chasing my fullest potential, and it was time to change.

So, I made a promise to myself. No matter what—no matter the setbacks, no matter the distractions—I would put in the work. No excuses. I created a daily list of actionable tasks, and unless I was injured or hospitalized, there was no excuse not to complete them. I also shifted my mindset: instead of chasing incremental improvements, I focused on simply doing the tasks. The goal wasn’t improvement; it was consistency. Any improvements that came along the way would be a side effect, not the focus.

Here’s what I did:

In true David Goggins style, I set a goal to complete my “nickels and dimes” every day. For those unfamiliar, it’s a calisthenics exercise: a set of pull-ups followed by a set of push-ups. If I didn’t have access to a pull-up bar, I’d substitute 10 sit-ups. I committed to doing this for 15 minutes every morning—no exceptions. To follow the principles of Atomic Habits, I stacked this habit by tying it to my morning coffee: I wouldn’t allow myself coffee until after completing the workout. That way, the workout became a prerequisite for my reward. Win/win.

By making these changes—removing the pressure to see constant progress and focusing on the habit itself—I found the confidence to stick with it. Now, I don’t stress about incremental improvements. I just show up and do the work. No matter what.