G+T Conversations

3.10 - Atomic Habits: How Small Changes Create Big Impact in Your Life

Listen Later

In today's episode, Tatjana interviews Gwenda about her favorite book ATOMIC HABITS and they talk about how small changes create a big impact in your life.

Follow G+T Conversations on Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠@GTconversations⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and join the conversation.

G+T Catch-up:

  • It's the season finale :) We loved having more guests on the show and will continue having guests in season 4 (send us your recommendations)
    • Some of our favorite episodes: Menopause with Rachel Kurian and 72 hours in Mumbai.
    • Gwenda and Tatjana had a very productive annual goal sessions. You can listen to our goalsetting episode from season 1.

      • Some of the things we mentioned in this episode:

      • Gwenda's favorite book of all times: ATOMIC HABITS
      • Gwenda's elevator pitch for Atomic Habits: it's the one book that will change your life! It's science-backed with lots of practical examples. You can implement the concepts right away while reading the book.
      • We all have habits whether we consciously implement them or just follow a certain way of doing things.
        • Habits create discipline and discipline = freedom.
        • Habit Stacking: add a new habit on top of an existing habit to increase the chances of sticking to it (example: After journaling in the morning, I read 10 pages.)
        • Accountability partners help you stick to your habits (example: join a book club if you want to read more)
        • Tiny habits and small changes can create a big impact in your life.
        • Small habits compound over time, creating a powerful cumulative effect. 1% improvements daily can lead to significant progress, while 1% declines can have the opposite effect.
        • While setting your big annual goals, think of 2-3 small daily habits that you can implement to achieve those goals (example:
        • Ali Abdaal: How to Be Effortlessly Disciplined: 5 Mindset Shifts
        • Don't try to implement too many new habits at the time. Focus on 2-3 new habits at a time, and after a few months, those habits become second nature (like brushing our teeth in the morning) and you can start working on a new set of tiny habits.
        • The Habit Loop: 1. Cue (a trigger that initiates a behavior), 2. Craving (the motivation behind the habit), 3. Response (the habit or action itself), 4. Reward (the benefit that reinforces the habit).
        • The 4 Laws of Behavior Change: 1. Make it obvious - use cues to remind you of the habit (example: leaving your gym clothes out), 2. Make it attractive - link habits to rewards or things you enjoy (example: pairing workouts with listening to a favorite podcast), 3. Make it easy - reduce friction and lower barriers to entry (example: starting with just two minutes of exercise), 4. Make it satisfying - provide immediate gratification or a sense of accomplishment (example: buy yourself flowers on the way back from the gym).
        • Never miss two days in a row.
        • Don't have a zero day: do the bare minimum (example: you might have missed the gym, but instead of doing nothing -aka having a zero day- you do 10 push-ups at home).
        • 1% better every day
        • Progression > Perfection
        • Measure your progress (example: habit tracker, fitness tracker, reading list, etc)
        • Atomic habits are an investment into the future to become the best version of yourself
        • Replace bad habits by replacing them with good habits (example: instead of scrolling on your phone at night, read 10 pages of your current book)

          • Follow G+T Conversations on Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠@GTconversations⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. You can also connect with us on our personal accounts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

          ⁠⁠⁠⁠⁠⁠⁠⁠@gwendaschobert⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠@craving_expat_life⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.


          Tune in every Friday for a new episode.

          * G+T Conversations is created using Spotify for

          Podcasters. The music is Motivating Indie Rock (30s) by UNIVERSFIELD (https://freesound.org/s/755863/, License: Attribution 4.0) and Fifties Stomp Clap Loop 115BPM.wav by waggstar (https://freesound.org/s/698782/, License:
          Creative Commons 0).

          ...more
          View all episodesView all episodes
          Download on the App Store
          G+T ConversationsBy Gwenda + Tatjana