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How To Have An Atomic New Year

What are “Atomic Habits”?

Based on James Clears’ “Atomic Habits” (BTW currently #1 book on Amazon)For lots of great info, check our Bookcast #30 on Atomic HabitsWhat are Habits?Habits are an ongoing, repeated use of energy applied to a single activityHabits are the small things that we do thousands of times that become massive over a period of months and yearsHow Habits WorkCue -> Craving -> Response -> RewardSo what are “Atomic Habits?”Brief review of James Clear’s “Atomic Habits” bookAtomic = Small - not like atomic bombThe essence of Atomic Habits:Don’t focus on big habits - they’re TOO big to change effectivelyFocus on TINY little actions and change those…then very quickly everything in your life will change

The Four Laws of Behavior Change

1. Make Your Habit Obvious

The human brain has thousands of tasks to coordinate in an average day.Waking up, making your bed, showering, putting on clothes, brushing your teeth, combing your hair, making food, waking up the children, coordinating their morning routine, commuting, work actions, social actions, relationship actions, solving ethical dilemmas, political and religious beliefs, community stress, etc, etc, etc.As a result, we do 99.9% of everything by instinct and habit. In order to make a better habit, we need to start NOTICING what we are - and aren’t - doing“Until you make the unconscious conscious, it will direct your life and you will call it fate.” – Carl Jung

2. Make Your Habit Attractive

Give yourself something desirable to shoot forA better body, more money, less stress, more energy, more fun with your family, etc

3. Make Your Habit Easy

Start very, very smallAlmost all goals we make are too difficult - that’s why we fail. Don’t shoot for the moon. Shoot for five feet in front of you.Don’t try to lose 50 lbs. Don’t even try to lose 5lbs. Instead, commit to writing down everything you eat this week. That’s it.BTW multiple studies show this SINGLE action of journaling your food is one of the best - and most effective - ways to lose weight…without doing ANYTHING else!

4. Make Your Habit Satisfying

What is rewarded is repeated, what is punished is avoidedGive yourself small rewards for accomplishment, small unpleasantries for failureIf you’re working on doing a Couch-to-10k and you just ran your first mile in years, celebrate by taking your partner out to dinner.If your kids go a whole evening without fighting, they get to play video games for an hour the next night.If you don’t go to the gym 3 days this week, you have to donate $5 to the American Heart Association

How to Create a New Habit

Use Implementation IntentionMake a very specific plan for how you will accomplish your goal Use SMART goal settingSpecific, Measurable, Attainable, Realistic, Time-Bound2001 study in Great Britain on how to build better exercise habits over a two week period248 people divided into three groupsGroup A (control) was only asked to track their exercise - that’s itGroup B would track their exercise AND read materials on the benefits of exercise (reduce heart disease, improve