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May 2025 Issue 6
May 2025 Issue 6
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"Success is the product of daily habits - not once-in-a-lifetime transformations"
Welcome to Issue 6 of Wellness Wisdom!
In this edition, we’re diving into Habits. Atomic Habits by James Clear to be more specific.
In this edition, we’re diving into Habits. Atomic Habits by James Clear to be more specific.
The Power of Atomic Habits
The Four Laws of Behavior Change
Identity: The Core of Habit Formation
The Habit Loop: Cue, Craving, Response, Reward
Habit Stacking and Environmental Design
The Plateau of Latent Potential
Making Habits Stick: Long Term Strategies
Conclusion: Why Atomic Habits Matter
Overview
Overview
Transforming Your Life, One Tiny Change at a Time
In Atomic Habits, James Clear offers a profound yet practical guide to reshaping your life by focusing on small, incremental changes.
The central thesis is simple but powerful: tiny habits, when consistently repeated, compound into remarkable results over time. The concepts revealed in his writings have become the go-to book for anyone looking to improve productivity, health, relationships, or any other aspect of life through behavior change.
The Power of Atomic Habits
The Power of Atomic Habits
Small Habits, Big Impact
The title Atomic Habits refers to two key ideas:
Atomic means small and fundamental.
Atomic also means powerful, like the energy in an atom.
Clear argues that you don’t rise to the level of your goals—you fall to the level of your systems. Rather than obsessing over lofty outcomes, focus on the systems that lead to them.
“Habits are the compound interest of self-improvement.”
Over time, 1% improvements—or declines—each day add up to transformative change. Just like money multiplies through compound interest, habits compound through repetition.
Why Big Changes Often Fail
Many people fail at lasting change because they focus on:
Goals instead of systems
Motivation instead of identity
Willpower instead of environment
Clear’s solution is to make habits obvious, attractive, easy, and satisfying—which leads us to the Four Laws of Behavior Change.
The Four Laws of
Behavior Change
The Four Laws of
Behavior Change
James Clear introduces a framework called the Four Laws of Behavior Change to build good habits and break bad ones.
Law 1: Make It Obvious
Habits begin with a cue. To form a new habit, bring awareness to what triggers your current ones.
Implementation Intention:
“I will [behavior] at [time] in [location].”
Example: “I will walk for 30 minutes at 7 a.m. in my neighborhood.”
Habit Stacking:
“After [current habit], I will [new habit].”
Example: “After I pour my morning coffee, I will write for 10 minutes.”
Law 2: Make It Attractive
The more appealing a habit is, the more likely you’ll stick with it.
Temptation Bundling: Pair a habit you want to do with one you enjoy.
Example: Only watch your favorite show while running on the treadmill.
Social Norms: We imitate the habits of those around us. Surround yourself with people who embody the habits you aspire to.
Law 3: Make It Easy
Friction is the enemy of habit formation. The easier a habit is, the more likely it will be repeated.
Reduce friction: Place your workout clothes out the night before.
The Two-Minute Rule: Downscale habits to take just two minutes.
Example: “Read one page” instead of “Read every night.”
Law 4: Make It Satisfying
We repeat behaviors that are immediately rewarded and avoid those that are immediately punished.
Use immediate rewards: Check off a habit tracker, cross off a list.
Track progress visually: Seeing your streak grow creates satisfaction.
Identity: The Core of
Habit Formation
Identity: The Core of
Habit Formation
“The ultimate form of intrinsic motivation is when a habit becomes part of your identity.”
Rather than starting with outcomes (e.g., “lose weight”), Clear says we should start with identity (e.g., “I am a healthy person”).
The Three Layers of Behavior Change:
1. Outcomes: What you get (e.g., losing 20 pounds)
2. Processes: What you do (e.g., exercising)
3. Identity: What you believe (e.g., “I am fit”)
Change is more powerful and lasting when rooted in who you believe you are. Your habits are how you cast votes for the type of person you want to become.
• Every action is a vote for your desired identity.
• The more votes, the stronger the identity.
The Habit Loop: Cue, Craving, Response, Reward
The Habit Loop: Cue, Craving, Response, Reward
Building on Charles Duhigg’s habit loop, Clear outlines a more detailed version with four stages:
1. Cue – Trigger that initiates behavior
Example: You wake up (cue), and your phone buzzes.
2. Craving – The desire behind the behavior
Example: You want to feel connected, entertained, or distracted.
3. Response – The behavior itself
Example: You check your phone.
4. Reward – The satisfaction that reinforces it
Example: You see a funny video or receive a message.
The reward teaches your brain that the behavior is worth remembering and repeating. Understanding each step helps you redesign habits intentionally—amplifying good ones and dismantling bad ones.
Atomic Habits Poster
Atomic Habits Poster
This Atomic Habits poster shown below by James Clear illustrates how lasting change comes from small, consistent improvements—just 1% better each day can lead to massive growth.
It explains the habit loop (Cue, Craving, Response, Reward) and provides actionable strategies to build good habits using the Four Laws of Behavior Change, while also offering practical ways to break bad habits.
At its core, it emphasizes focusing on systems over goals and aligning habits with identity for long-term success. Click the picture to download.
Habit Stacking and Environmental Design
Habit Stacking and Environmental Design
Clear emphasizes two underused but powerful strategies for behavior change: habit stacking and environment design.
Habit Stacking
• Connect new habits to existing ones.
Formula: “After [current habit], I will [new habit].”
Example: “After I brush my teeth, I will meditate for one minute.”
This builds habits into the natural flow of your day, making them more automatic.
Environment Design
“You don’t rise to the level of your goals. You fall to the level of your systems.”
Your environment often dictates your behavior more than your motivation does.
• Place cues for good habits where you can see them.
Example: Keep healthy snacks on the counter.
• Remove cues for bad habits.
Example: Turn off notifications. Hide the junk food.
A well-designed environment makes the right behaviors the path of least resistance.
The Plateau of
Latent Potential
The Plateau of
Latent Potential
“All big things come from small beginnings. The seed of every habit is a single, tiny decision.”
Progress isn’t linear. Most people give up when results don’t appear quickly enough. This is the Plateau of Latent Potential—the time between starting a habit and seeing tangible outcomes.
Clear uses the metaphor of an ice cube: at 25°F, nothing happens. At 26°, 27°, still nothing. But at 32°, it melts—suddenly, yet not instantly. The same is true of habits.
Key Takeaways:
• Stay consistent even when results aren’t visible.
• Trust the process—results will follow.
• Your breakthrough moment often comes after many small efforts.
Making Habits Stick:
Long-Term Strategies
Making Habits Stick:
Long-Term Strategies
Habits aren’t one-time goals. They’re ongoing systems. Here’s how to ensure long-term success:
1. Don’t Break the Chain
• Use a habit tracker or visual calendar to mark progress.
• Aim for consistency over perfection.
• If you miss a day, don’t miss two. Rebound quickly.
2. Use Accountability
• Tell someone your goal.
• Join a group with similar habits.
• Consider a coach or mentor.
3. Review and Reflect
• Weekly or monthly reflection allows you to adjust and realign.
• Ask: What’s working? What’s not? What do I need to change?
4. Embrace Boredom
• Mastery comes from repetition, not novelty.
• The best athletes, writers, and performers excel because they keep going even when it’s boring.
“Professionals stick to the schedule; amateurs let life get in the way.”
5. Focus on Systems, Not Willpower
Design systems that support your goals. Willpower is unreliable; systems are sustainable.
• Automate habits (e.g., auto-save, subscriptions, routines)
• Build rituals around your keystone habits
Conclusion: Why
Atomic Habits Matters
Conclusion: Why
Atomic Habits Matters
Atomic Habits is more than a book about habit formation—it’s a guide to engineering lasting change. James Clear distills behavioral science into practical, actionable advice that anyone can use to improve their life.
By focusing on small changes, identity-driven habits, environmental design, and consistency, Clear shows us that we don’t need to make massive shifts overnight. Instead, if we commit to being 1% better each day, the results will be extraordinary.
Final Thought:
“Every action you take is a vote for the person you want to become.”
Start casting votes today. Whether you want to be healthier, wealthier, more creative, or simply more disciplined, your habits will pave the way.
If you’re new to West Egg Wellness 50+, be sure to click on the Getting Started icon. There, you’ll find free downloadable materials designed to help you take those first steps toward better health and nutrition. From simple meal planning guides to beginner-friendly fitness tips, these resources are created with you in mind. It’s a great way to jumpstart your wellness journey—don’t miss it!
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Thank you for joining us for this edition of Wellness Wisdom! We hope you found inspiration, encouragement, and a few practical takeaways to support your wellness journey. Remember, lasting health isn’t about perfection — it’s about small, consistent steps.
We’re honored to walk alongside you as you create a stronger, more vibrant life after 50. Stay tuned for next week’s issue packed with more tips, insights, and motivation. Until then, be kind to yourself and keep moving forward — you’ve got this!
The content provided by West Egg Wellness 50 Plus is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with your healthcare provider before beginning any new health, fitness, or nutrition program. Individual results may vary. West Egg Wellness 50 Plus makes no guarantees regarding specific outcomes.
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I love the video on this one.
I will try dinking water every hourr like I am trying to go 250 steps each hour.. Encouraging idea.
This is great information. I love the new layout. I cannot wait for the next edition!!!
Thanks Riaan.
Great article!