Book Review of Atomic Habits

Are you interested in how small changes over time can result in larger changes? Not sure how to start and sustain more productive habits and minimize some unhealthier ones? Have you thought you don’t have enough will power or self control to commit to sustainable change? Well, don’t despair and go get this book. Atomic Habits by James Clear provides a scientifically backed approach to both understanding how habits are formed and maintained as well as key ways to help grow and maintain them. Even as someone who has been in the counseling field for over 18 years, I read this book taking a lot of notes, reflecting on my own habits, and made some changes that have already had some significant positive influences on myself.

James provides four laws of habit change and provides detailed examples and steps in how implement these into your life. While I won’t go into all of them in this review, I want to point out a few key ones I believe can be helpful.

Repetition and quantity is better than quality. Want to develop a new habit? Well, look at doing something now multiple times vs thinking about it too much.. For example, want to be more active? Well start doing something each day starting now and refine as you go. Maybe it’s a walk, a short jog, push-ups, etc. Start it up now and refine rather than surf the net for gyms and workout routines that are the best. You can do those things too of course, but quantity is more important to getting the habit going than quality.

Another one that stuck out is being consistent in your habits even if you don’t do them perfectly every time. For example, you might be super tired and only want to go home and watch tv after a bad day. You say to yourself, I’m going to skip the gym today. In this case, go to the gym anyway (or exercise) even if it is only a shorter period. Why? Well, you are creating and maintaining the habit instead of skipping it entirely (which could start up you not doing it at all). Doing a habit is more important than not doing it at all for your long term success.

Track your habits. This is very important as we know we deceive ourselves already and sometimes do not remember things as clearly as we like. Also there is plenty of evidence showing by simply tracking out behaviors and habits, this actually helps us be even more successful. So grab that calendar and put a big check mark each time you say what you are grateful for each day or stick to that diet you started. 

When starting out a new habit, you may need to pair it with something positive to help you get over the short term hump before it becomes easier to do. For example, if you are wanting to stop drinking alcohol for 30 days, each day you are successful you get a special treat or have a jar in the counter where you drop $5 each day towards that new jacket you always wanted. If you do this, in addition to tracking your progress in a calendar, you are more likely to be successful. 

Lastly, start small. Want to write more? Spend 4-5 minutes a day writing. Start it off small and stop. If you want to go longer, don’t at first. Then after awhile, if you want to up the time go for it. Much of what starts a new longer and healthy habit is starting small so we don’t get discouraged and establish the actual process.

Atomic Habits does a fantastic job here, and I highly recommend this book to anyone taking a look at their lives and looking to make new habits. Remember, big things have small beginnings. 

If you find yourself struggling in making changes in your life, feel free to contact Sequoia to see if working with a counselor would be beneficial.