Developing a Stronger Sense of Self through Atomic Habits

How Atomic Habits help you see yourself in a new way

Many of my clients come to me feeling dejected and down about the state of their lives, and they wonder why they can’t seem to achieve their personal and/or professional goals. Reshaping and reframing a better sense of self could lead to greater success in all areas of life, and one way to achieve that transformation is through developing Atomic Habits.

“Atomic Habits: Tiny Changes, Remarkable Results” by author James Clear dives deeper into the power of habits – both good and bad ones – and how making some key mindset and lifestyle shifts can lead to a better outlook and better outcomes for individuals.

As a motivational speaker and podcast guest, he shares his ideas for making incremental shifts that can lead to significant life changes. This video distills some of Clear’s main points, including:

Identity

In order to develop new and better habits, Clear says too many people focus on the outcome or end result they want to achieve. Whether your goal is losing weight, finding love or building a new business, you need to see yourself as the type of person who can embody that persona. He said:

“I think true behavior change is identity change. It’s this shifting of your self-image, your beliefs or the way you look at yourself.”

If you consistently say things like “I have no willpower” or “I have terrible luck with dating,” you will subconsciously reinforce those self-limiting ideas. However, if you begin to think of yourself as someone who can lose weight, commit to a regular exercise routine, or have better luck with love or career advancement, your mindset shifts.

Begin by assessing the identity of that successful person. What habits would a fit person pursue? What would it look like if you had career success? What choices would a person with that successful identity make on a daily basis?

According to Clear, focusing on outcomes without taking stock of identity:

“…rarely works because your beliefs conflict with your actions, but if you start with the identity and build the habits to reinforce that, then the results just come on their own.”

Back Up Your Plan with Systems

Once again, your desired outcome will not come to pass if you don’t have a plan to achieve it. Without a plan in place, a goal can remain a “someday” dream forever. People who write out a plan for developing a new habit, complete with the specifics of how, when and where they will work on that habit, increase their chance of success by two or three times.

For example, maybe you want a better job. What will it take to achieve that end goal? If you commit to scheduling one informational interview, reaching out to two connections and sending 10 resumes each week, you have a much better chance of finding that job.

“Committing to a system and showing up every day drives a lot of results,” said Clear.

Much like the coach who wants to win the season championship, wishing and dreaming alone will not achieve results. To achieve the goal requires systems that lead to better habits and long-term improvement. Showing up to practice, running drills and planning for contingencies will help prepare the team to win more games and have a shot at the championship.

Good Habits for a Lifetime

Clear sees habits as a long-term investment strategy. He said:

“Habits are the compound interest of self-improvement. The same way that compound interest accrues through finance, the effects of your habits multiply over time.”

While many sources assert that building a new habit takes 21 days, or 66 days or a year, Clear disagrees. He sees it as a lifelong lifestyle change. A good habit is one you will repeat over and over again for your entire life. He says:

“People often look at habits as a finish line to be crossed, but it’s actually a lifestyle to be lived.”

He recommends starting by repeating the good behavior over and over again. That repetition leads to expertise that will carry you to the next phase of achievement toward your goal. If you want to lose weight, you make small choices regarding your exercise and diet and repeat them every day.

In addition, you need to make an active choice to eliminate bad habits. If you’re trying to lose weight and eat better, throw out the chips and cookies and place a bowl of fruit on the counter. Those small changes make it easier to make the good choice and to establish a good habit.

Own Your Power

Empower yourself to make the changes you need that will set you up for success. As Clear says:

“You don’t have to be the victim of your environment; you can also be the architect of it.”

If binge-watching Netflix prevents you from going out to meet new people, and ultimately finding your life partner, you have the power to change that. Take a break from Netflix and sign up for something else that encourages in-person social interaction. If you never seem to make progress on your dream of writing a novel, place your computer and notepads in an accessible spot that will encourage you to write and schedule blocks of time dedicated only to writing.

According to Clear:

“Choices you make are these little 1 percent improvements for you or against you each day.”

When you choose to avoid and end a bad habit, and replace it with a good one, you choose your better self. You choose the dream identity: The person who can and does achieve any dream you can imagine.

So, what small change can you make today that will lead you closer to your dreams? What identity would you like to embody, and how can you create new systems in your life to become that version of you?

If you would like to learn more about creating a stronger sense of self backed by positive habits, feel free to call or email me for more information about my practice. I work with individuals, couples and families in the Denver metro area.

Sincerely,