Gratitude for Atomic Habits

First I’d like to give a shout out to James Clear atomic habits book for inspiring this entry. His insights have been referenced throughout and for anyone grappling with the challenges of breaking old habits and forming new ones then atomic habits offers invaluable guidance.


Let’s get into it…


Unlocking the Path to Lasting Habits: A Deeper Dive.


Last week, in my weekly insights, I outlined seven effective strategies for cultivating consistency. I then ambitiously declared my intention to delve into the art of forming beneficial habits in my upcoming blog post. While developing consistency naturally paves the way for habit formation, I believe there are alternative approaches that are easier to initiate and maintain. Therefore, this week, I will focus on sharing three of the most effective methods for establishing new habits:


Start small
Start by taking small steps towards your ambitions. While it’s natural to have big goals, setting unrealistic expectations can lead to feeling overwhelmed and achieving very little. For instance, if your goal is to, ‘get fit this year,’ consider starting small, like going to the gym for just a minute each time for the first couple of months. Though some might see this as a waste of time 🕰️ , it’s about building the habit of going to the gym, which is often the hardest part, not working on your fitness – that can happen later. This approach, advocated in atomic habits, focuses on the sustainability of forming habits rather than burning out quickly by attempting too much too soon. Remember, when forming new habits, doing the minimum is enough to begin with to create a habit that eventually forms part of your daily routine seamlessly.

Implementation intentions
Which I call strategic planning, leverages existing habits or cues to incorporate new behaviours seamlessly into your routine. According to James Clear, two key elements of implementation intentions are location and time. By stating, for example, “I will exercise at (time)6:00 PM right after work at (location) my local gym for (duration) 45 minutes.” you’re more likely to commit to the habit. The idea is that through this intentional planning, the new behaviour becomes ingrained in your routine, eventually. Eliminating the need for conscious reminders over time.

A community of support
As the African proverb states, ‘if you want to go fast go alone, if you want to go far go together.’ Really explains this beautifully Achieving goals becomes significantly easier when you have individuals holding you accountable. You’ll either;                                          
a) Fulfill your tasks out of a sense of accountability, and fear of being embarrassed or shamed.                                
b) Succumb to the pressure and give up (suggesting perhaps the goals aren’t aligned with your capabilities).   
c) Eventually muster the self-discipline needed to tackle your tasks.👏🏾  The power of a community arises in numerous circumstances but notably in situations where your efforts don’t yield the expected outcomes or when you’re prompted to identify your strengths and weaknesses particularly when you need to quickly get the things you hate doing done. Celebrating small victories and offering support during challenging times, a community serves as both a cheerleader and a source of guidance. Finding such a community can be transformative, and if you’re struggling, consider joining one for added support or if you’re struggling to find one join ours.


Project issues

As I reflect on the past five years of my life (which I often do), I realise I’ve encountered numerous significant changes, each laden with risks and challenges. However, amidst these hurdles lie ample opportunities for growth, development, and fulfillment.

Whenever you experience a significant life change, I think it’s essential to either document the journey as it unfolds or, once you’ve safely navigated through it, take a moment to reflect. Capture the emotional rollercoaster and draw lessons learned. A simple way to do this is:

To document: 

What 
Identifying the major life event that occurred is crucial, and there are several of these including:

– Becoming a parent or primary caregiver
– Marriage or divorce
– Graduating from school
– Starting or changing careers
– Relocating to a new place
– Coping with a serious illness or injury
– Experiencing the death of a loved one
– Buying a home or property
– Experiencing a financial windfall or loss
– Transitioning into retirement

By pinpointing the specific life event, you can uncover which emotions it triggers within you.


Who 
Consider who else the event impacted. Did it affect just you, or were there others who also experienced the consequences, either positively or negatively? Reflecting on this may prompt you to communicate with or check in on those individuals for support or simply to ensure their well-being.

When 
Consider when the event occurred. This will help you gauge the duration of its impact. Are you still feeling its effects, or has it concluded?

Why 
Understanding the “why” behind the event can offer clarity. While we may already grasp the reasons behind some occurrences, others we have no clue and these catch us completely off guard. Nonetheless, documenting uncertainty can foster self-compassion during the healing process. It’s often more challenging to move forward or reconcile with an event when its cause remains unknown. 

Where 
Reflecting on the “where” aspect of the event can evoke a whirlwind of emotions, potentially even triggering memories tied to the specific location dependent upon the life event which has taken place. However, documenting where it occurred enables you to delve deeper into the underlying reasons and the why’s. For instance, considering why you chose to relocate or purchase a home in a particular area can facilitate a more thorough emotional processing of the experience … why did we buy or move here? Allowing you to work through the emotional process more thoroughly for example where did you buy might trigger you to have a think about why you chose that area in particular. 

How
Reflecting on how the event unfolded and how it made you feel is invaluable. Some experiences are worth documenting in detail, as you may need to replicate the process in the future. For instance, buying a house, relocating, switching careers, or coping with the loss of a loved one all involve intricate processes and emotions. This is why journaling is often recommended; it allows you to capture nuances that may otherwise be missed. If you tend to reflect after the fact, journaling ensures that you don’t overlook important details in the “how” section..

The truth is, while most of us desire success, we may not always be willing to put in the necessary work—and that’s perfectly understandable. Life encompasses much more than just achieving goals and success; it’s about embracing the present moment and finding joy in all aspects of life. There will be times when other priorities, like family or friends, demand our focus due to various circumstances, and that’s okay. We’re human, with emotions and diverse needs beyond productivity.

However, sticking to the three key elements mentioned above—setting goals, taking action, and striving for success—can guide us towards forming new and hopefully productive habits. Of course, the effectiveness of these habits ultimately depends on our commitment and effort.


Therefore, it’s essential to ensure that the habits we’re cultivating are genuinely beneficial and serve our needs. Simply jotting down tasks on a list won’t suffice; we must develop the habit of consistently checking and executing those tasks throughout the day to see tangible results.


Mastering Daily Habits for Productivity and Consistency

Creating a routine and tracking progress periodically is a good start to getting organized, but the real challenge lies in forming daily habits to consistently follow through and check these routines, often multiple times a day. Learning how to establish habits is a crucial initial step before striving for increased productivity or consistency.

Consider this: we all brush our teeth at least twice a day. Why? Because it’s a habit many of us have ingrained since childhood. Starting a habit early increases the likelihood of its sustainability. Just as we’ve been trained to use the bathroom or brush our teeth, we should also train ourselves to speak positively and develop healthy habits for productivity and consistency.

In essence, forming habits is akin to undergoing training for a particular skill. While we’ve been taught basic hygiene habits, it’s equally important to learn habits that foster positivity, productivity, and consistency. These skills are not only vital for our own well-being but also essential to pass on to future generations.

Navigating the Path to Personal Growth.

Embarking on the tasks outlined above may not be the easiest journey, but it is entirely achievable. While you’re in the learning process, it’s important to recognize that making mistakes is inevitable. After all, none of us mastered using the toilet or brushing our teeth overnight. So, be kind to yourself and don’t expect perfection right away. Even if you forget to make your to-do list, like I did today, you’ll likely find a way to remember what needs to be done.

If implementing all three strategies at once seems overwhelming, don’t worry—it’s perfectly normal. Start by focusing on just one: whether it’s starting small, creating implementation intentions through planning, or seeking support from your community. Once you’ve mastered one strategy, gradually incorporate the others. Remember, progress is key, so take it one step at a time and let me know how you’re progressing.