Review of ‘Atomic Habits’ by James Clear
“Habits are the small decisions you make and actions you perform every day…Your life today is essentially the sum of your habits.” - James Clear, Atomic Habits
Recently, I spent a few days with a friend and told her about Atomic Habits by James Clear, a book I had read over Christmas, and a few of the ideas I had learned from it. It was only after the third day together that she had noticed some *ahem* lifestyle changes in the form of going to bed earlier, getting exercise each day, saying no to nightly alcohol consumption, and after that she asked me, “Are all of these changes because of reading that book?!” To which I realised the answer was yes!
Now before you jump to the conclusion that I became a no-fun, boring, routine person, let me explain. I’m sure I’m not the only one who found myself already splashing out in mid-December: munching on daily treats and sweets in my workplace that colleagues so kindly brought in; imbibing in that glass of wine or two each night, because sure, why not, it’s Covid; staying up later than I intended because I can always catch up on sleep over Christmas; putting off a behaviour change because I didn’t have the energy to work on it, etc. After awhile, these things weren’t even decisions anymore; they were automatic. And I didn’t like myself any better for them.
James Clear’s new book Atomic Habits explains that “what you repeatedly do (i.e. what you spend time thinking about and doing each day) ultimately forms the person you are, the things you believe, and the personality that you portray.” It was when I read chapter 2 of his book where he explains, “Start with who you are, or rather who you want to be, and make your decisions from that,” that I was hooked.
What he means is, begin with your identity:
I am a writer….and therefore I make time to write.
I am an athlete…and that’s why I go to the gym.
I have a relationship with God… and so I spend time each day talking to him.
I am an empathetic person…and therefore I will keep working on being an active listener.
Most of us work at habits by starting with our goal, which is the other way round.
I want to be fit…and so I go to the gym.
I wish I could write…maybe one day I will start.
Wouldn’t it be nice to have stronger faith? When that happens, I’ll start praying.
I consider myself quite thick-skinned and hard-hearted; I would be a hypocrite if I tried to be more empathetic so I’ll stay quiet about that one.
The list goes on and on. We all feel like imposters and that we can’t participate in “the tribe” that we admire. However, Clear challenges our fixed mindsets and encourages us to join that tribe, and from that identity, make decisions and choices that someone in that tribe would make.
Clear also gives a great overview of how to make habit building more possible.
Make it obvious
Make it attractive
Make it easy
Make it satisfying
Because it’s January, I am going to apply that 4 step process to fitness. You could equally apply it to another habit, like reading more or leaving work earlier.
Make it obvious: Get your gym gear and water bottle, lay it out next to the bag you bring to work, and you are already one step closer to actually hitting the gym after work.
Make it attractive: Get gym gear you like and feel confident in! Create a playlist you enjoy! Sign up to a gym class that inspires you (hula hoop dancing!).
Make it easy: Become a member at the gym that you pass everyday. If you don’t see it, it’s not going to happen.
Make it satisfying: Reward yourself for going to the gym! Ultimately, it will become satisfying in itself as you experience more daily energy and that second wind you need to face into your afterwork home life!
I have read other habit building books which are helpful and insightful. James Clear goes further, however. He talks about what happens when things are not changing, we’re not seeing results, the challenge of will power, the possibility of the “plateau,” the creation of systems as more important than goals. He also explains how habits allow us to live freely (a concern I had when recommending this book to my very free-spirited friends). Habits will not make you boring. They make you love your life because you are choosing what you want rather than following what someone else has decided for you.
I could go on and on: habit stacking, getting back on track, designing your environment, and much more, but instead I strongly encourage you to buy your own copy of Atomic Habits. You will need to highlight, dog-ear, and underline your own passages! Plus Clear donates 5% of profits to causes that improve the health of children, pregnant mothers, and families in low income communities.
James Clear has written a winner. Besides his accurate and practical helps, he comes across like someone who actually walks the walk. He has tried all of these methods, he has worked on himself, he’s someone who inspires trust and belief rather than admiration. And for that, he is easy to read and learn from. Give it a go; this might be the week that you decide to begin making decisions based on who you really are.