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:

I combined David Goggins’ Can’t Hurt Me with the principles of Atomic Habits to design a daily routine that would challenge me while rewarding my efforts. Here’s how it came together:

Every morning, I wake up around 6:00 AM and start my day with a few deep breaths to clear my mind. Then, I dive straight into David Goggins’ “nickels and dimes” routine: ten push-ups followed by five pull-ups, to which I’ve added ten sit-ups. This takes about 15-20 minutes and serves as a powerful physical and mental wake-up call.

After the workout, I hydrate with a glass of water, followed by my reward—usually a shot of espresso. I finish my morning routine with a cold shower. The whole process takes about an hour, and I stick to it daily, even on weekends. This routine has become a cornerstone of my day, keeping me focused and motivated.

I also revamped my bedtime routine. My wife and I used to unwind by watching TV, but I’ve replaced that habit with 10 minutes of yoga or stretching, followed by reading a book before bed. I use a Kindle with warm lighting to minimize blue light exposure. Occasionally, we still watch a show, but I always end the day with this calming ritual. Reading helps me let go of lingering thoughts from the day, clearing my mind and making it easier to fall asleep quickly and peacefully.

How Has It Helped Me?

Energy-wise, I feel more focused and refreshed. I no longer feel the need to push myself too hard or worry about constant improvement. The routine feels sustainable, and I wake up every day energized and ready to tackle my tasks.

My sleep quality has improved dramatically. I fall asleep faster and wake up more rested, which has a ripple effect on my ability to focus during the day. I can lock in for long periods of deep work without distractions, fully dedicating myself to what needs to be done.

Stress-wise, I feel more relaxed and present. By focusing on small, consistent actions—like brushing my teeth or getting dressed—the process itself has become the reward. I no longer pressure myself to see immediate or dramatic progress. Instead, I just show up and do the work.

By removing the constant need to measure improvement and focusing instead on building habits, I’ve found confidence and clarity. Now, I don’t stress about results. I simply show up every day, and that’s enough.