Change Your Habits, Change Your Life: There really is a simple formula for lasting change
Atomic Habits for Health
Everyone, at some point in their lives, has had a habit they wanted to change. This is especially true for habits that are health related. Looking and feeling your best is at the top of most people’s list of goals. But unfortunately, for many, this goal remains elusive.
In fact, you aren’t alone. 43% of Americans report finding it difficult to maintain healthy habits because of our modern way of life. Add to this, surveys report that over half – 68% abandon diet and exercise routines within a year. Especially when attempting these changes alone. (1,2)
Atomic Habits Framework
A best-selling book, James Clear’s Atomic Habits provides a framework for building better habits and breaking bad ones, emphasizing small, incremental changes that compound over time. When paired with a partner with similar goals, this book provides a simple and effective strategy to reach diet and fitness goals.
Whether you want to lose weight, exercise more consistently, or any other goal, the framework is all the same.
Before we go any further, studies indicate you are much more apt to reach your goals with an accountability partner. Try to find someone you can work out with or can check in with daily phone calls.
Small Changes Compound Over Time
Small, consistent habits lead to significant transformations over time. Focus on being 1% better every day rather than aiming for drastic changes.
Focus on Systems, Not Goals
Instead of obsessing over specific outcomes (e.g., losing weight), prioritize building systems that support your desired results, such as meal prepping or scheduling workouts.
Identity-Based Habits
Align your habits with your identity. For example, instead of saying "I want to lose weight," say "I am someone who makes healthy choices" or "I am an active person."
The Four Laws of Behavior Change
- Make it Obvious: Use visual cues to remind yourself of healthy habits.
- Make it Attractive: Pair habits with enjoyable activities (e.g., listening to music during workouts).
- Make it Easy: Start small to reduce friction (e.g., 5 minutes of exercise daily).
- Make it Satisfying: Celebrate progress with rewards or track achievements - the MyNet Diary app is a good way to track progress.
Applying Atomic Habits to Diet
1. Start Small
- Swap one unhealthy snack for a healthier option (e.g., fruit or nuts).
- Drink a glass of water before meals to control portion sizes.
- Use smaller plates to naturally reduce portion sizes.
2. Make It Obvious
- Keep healthy food visible (e.g., fruits on the counter) and store junk food out of sight.
- Plan meals ahead of time and have ingredients ready.
3. Make It Easy
- Choose meal plans that fit your lifestyle without requiring constant adjustments.
4. Make It Satisfying
- Track your meals and celebrate when you stick to your plan for a week.
One highly rated app that can help you track your weight loss journey is the MyNet Diary. Apps such as this one are highly effective in helping you keep on track and make wise food choices. In addition to being a diet tracker, you can also log in your exercise and activities to keep track of your progress. Note improvements in energy levels or mood as a result of healthier eating.
Applying Atomic Habits to Exercise
1. Start Small
- Commit to putting your shoes on and use the "Two-Minute Rule" by starting workouts that take less than two minutes, like doing one push-up or walking around the block.
2. Make It Obvious
- Lay out workout clothes the night before or keep gym equipment visible.
- Schedule workouts at consistent times each day.
3. Make It Easy
- Choose exercises that require minimal preparation, such as bodyweight exercises or short home workouts.
Diet and Exercise Tip
Never Miss Twice: If you skip a workout or eat poorly one day, get back on track immediately the next day to avoid derailing progress.
4. Make It Satisfying
- Track progress using a habit tracker or fitness app (e.g., marking workout days on a calendar).
- Reward yourself with non-food treats like new workout gear after hitting milestones.
Additional Tips
- Temptation Bundling: Pair something you enjoy with your habit, such as watching TV while on a treadmill or listening to podcasts during meal prep.
- Environment Design: Prime your environment for success by removing temptations and making healthy choices more accessible. And find an accountability partner. You will tend to not skip out on your exercise routine or break your diet.
Habit Stacking
Habit stacking is one of the most powerful concepts from Atomic Habits. It involves attaching a new health habit to an established daily routine, creating an automatic trigger. The formula is simple: "After I [current habit], I will [new health habit]."
Examples of practical health habit stacks:
- After brushing my teeth, I'll do five push-ups.
- After pouring my morning coffee, I'll drink a full glass of water.
- After arriving home from work, I'll change into workout clothes.
- After setting my alarm at night, I'll prepare tomorrow's healthy lunch.
Start with just one stack and practice it consistently for 1-2 weeks before adding more. The key is making the new behavior so easy you can't say no.
Staying Motivated
Motivation often follows action, not the other way around. To maintain healthy habits:
- Create identity-based habits by focusing on becoming "someone who exercises daily" rather than just "losing weight."
- Develop a strong emotional "why" for your health goals.
- Join a community that shares your health values.
Optimizing Your Environment
Your surroundings dramatically impact your behavior. Make healthy choices easier with these environmental adjustments:
- Remove temptations (unhealthy snacks, digital distractions).
- Create dedicated spaces for exercise, even if just a yoga mat corner.
Small improvements compound over time. Focus on being 1% better each day rather than making dramatic unsustainable changes. The power of tiny habits is that they're both achievable and transformative when practiced consistently.
Habit Stacking in Daily Life
Morning Routine
- After I brush my teeth, I drink a glass of water.
- After I make coffee, I will write down three things I’m grateful for.
- After I shower, I will do 10 minutes of stretching.
Workday Routine
- After I sit at my desk, I will review my top three priorities for the day.
- After finishing a meeting, I will take a five-minute walk.
- After sending an email, I will take three deep breaths.
In all things, small steps and consistency is the secret formula.
Resources:
Citations
- Frontiers in Nutrition. (2022). Two, six, and twelve-month dropout rate and predictor factors. Retrieved from https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.851802/full
- Mintel. (2016, January 4). 43% of Americans find it difficult to be healthy as part of a modern lifestyle. Mintel Press Centre. Retrieved April 2, 2025, from https://www.mintel.com/press-centre/43-of-americans-find-it-difficult-to-be-healthy-as-part-of-a-modern-lifestyle/
Written By: Brooke Lounsbury
