Do your daily habits support who you want to become?
Updated: Mar 28
In my last blog, I wrote about the power of asking for help. Maybe you’ve asked for help and gotten some advice, therapy or coaching. Perhaps you’ve listened to an inspiring podcast or done some reading on self-development. Now what? How do you take what you’re learning and use it to create change in your life?
Small Daily Habits. 1% wins. What James Clear would call, Atomic Habits.
This past December I was in a funk. My mental health and motivation were not where I wanted and needed them to be. January’s gift is a chance to reset and start over, but I didn’t want to just change for the first two weeks of January. I needed to create a morning routine that would help me to show up to my workspace with energy and focus.
Thankfully, I had a book to help me figure out how to make the habits stick: Atomic Habits by James Clear. My favorite quote was:
Every action you take is a vote for the type of person you wish to become.
So who did I want to become? What habits would support each part of that vision?
I want to be calm and grounded.
Start the day with journaling and setting intentions
Get outside everyday and do breathing/grounding exercises
End the day with reflection and gratitude journaling
I want to be confident, comfortable, and have lots of energy.
Drink lots of water
Eat my recommended 5+ serving of fruit and veg per day
Limit processed food/added sugar
30+ minutes of movement every day
I want to be a business owner.
Be in the home office by 9am ready to do the work
What keeps me going? Thinking about my why (the person I want to become) and a few other tricks. In Atomic Habits, to make a habit stick, the author recommends making the behavior obvious, attractive, easy, and satisfying. Here’s how I’ve used these to make my daily movement routine stick for the past 3 months:
Obvious: After I do my morning reading and journaling on the couch, I workout in the home office at 7AM using an online program I have already selected for the month. Note - habit stacking with specific intentions set for the behavior, time, and location.
Attractive: Before my workout I set my intentions for the day in my journal. After my workout I share my workouts with my support group, check it off on my calendar, and post it to Insta. My brain loves ticking those boxes! Note- pairing actions I want with the action I need and joining a group that supports my behavior.
Easy: I lay out my workout clothes and cue up the workout the night before. I’ve chosen to continue with home workouts instead of joining a gym because there are fewer steps between me and my workout. Note- setting up the night before reduces friction and makes it easier. No running around looking for my tank top in a dark bedroom.
Satisfying: I use the habit loop tracker to see how long I can keep my streak. Morning movement is therapy. It is my chance to burn off negative energy, let go of yesterday's mistakes, and get those endorphins going. After my morning workout, no matter how my day goes, I know that I have voted to have a stronger body and a calmer mind. I know that each workout is a vote for better physical and mental health. Note - I stay connected to who I want to become and am motivated by tracking my streak
So what does this mean for you?
Start with the question:
who do you want to become?
What small daily habit could support that vision?
Choose ONE area and ONE habit. Commit to doing it daily.
Do your best to make it obvious, attractive, easy, and satisfying.
Miss a day? That’s fine, just don’t miss a second day. Recommit and keep your momentum going.
When you feel ready, add another habit and stack them!
Want to know more about Atomic Habits?
Want support in figuring out your vision for who you want to become and the habits to help you get there?
Book a Clarity Call (complimentary coaching consultation) today!