It sounds so simple: starting each morning with a short workout, moving a bit before the day really begins. But after a few days, you find yourself reaching for your phone first thing again. Not because you lack discipline, but because you’re relying on motivation instead of a system that supports your behaviour.
Fortunately, there’s the book Atomic Habits by James Clear. It has become a global classic – and for good reason. Below is a practical summary of the 10 most important insights. No theory, just applicable tips for knowledge workers who want to organise their work more smartly.
1. Become a reader, rather than aiming to finish a book
It’s not about ticking off a goal, but about developing a habit that suits you. Whether you want to read, exercise, or eat healthier—start small and do it regularly. One page, ten minutes of movement, one healthy choice. This way, you build behaviour that becomes second nature, rather than something that constantly demands motivation.
2. Small habits, big impact
A 1% improvement per day may seem minor. But after a year, you’re 37 times better. Small adjustments – like planning for five minutes each morning – have a huge long-term effect. Choose mini-habits you can repeat effortlessly. Start with two minutes of tidying or five minutes of daily reflection.
3. Use a habit scorecard
First, map out your current habits. Create a personal habits scorecard or cheatsheet: a list of your routines, from waking up to ending your workday. Note whether each habit brings you closer to or further from your desired identity. This reveals where gains can be made.
4. Link new habits to existing routines
Want to reflect daily? Do it right after your first cup of coffee. New habits stick better when linked to something you already do. So: if I do X, then I do Y.
5. Make good habits visible and easy
Put your running shoes in plain sight. Place that one annoying task at the top of your to-do list. Want to reflect more often? Leave your notebook on your keyboard. What’s visible is easier to start.
6. Make bad habits invisible and difficult
You can also do the opposite. Leave your phone in another room. Move apps to a second screen. Scatter your biscuits across three different cupboards. In short: make temptation harder to reach.
7. Use the power of habit stacking
Link your new habit to an existing one: “After lunch, I write three bullet points in my reflection journal.” This is called habit stacking, and it works surprisingly well. If I do X, then I do Y.
8. Create an environment that supports you
Behaviour follows context. Working at a messy desk? You’re less likely to work in a structured way. Make sure your workspace suits the habits you want to develop. Your environment is your system. This also applies to people: seek out others who want to adopt the same habit—take a walk together during lunch or start a reading group.
9. Tracking motivates
Want to stick with something? Track it using a habit tracker. Mark crosses on your calendar, use a simple checklist, or place two jars with 10 marbles, moving one each time you complete the habit. You don’t have to be perfect – just doing something motivates you to continue.
10. Failing is okay, skipping twice is not
You’ll forget your new habit at some point. No problem. The real risk lies in skipping twice. Just pick it back up. Consistency beats perfection.
Summary
- Atomic habits are small behaviours with big impact.
- Start with your identity, not your goals.
- Use tools like a scorecard or cheatsheet to track your progress.
- Make it visible, easy, and rewarding.
- Start small. Start now.
Waiting for the perfect moment? It won’t come. Start with one small habit. Today.
For example: write down the habit you want to start. Hang it somewhere visible. Small is powerful.
