You’ve probably heard someone say that big changes come from small steps.
Well, that’s exactly the premise behind James Clear’s “Atomic Habits.” The idea is that tiny actions, when done consistently, can stack up to produce major transformations in our lives.
I remember picking up this book during a phase when I was juggling multiple commitments—career, relationships, and personal goals.
I was looking for something more than generic advice like “work harder” or “focus on your dreams.”
What I found instead was a blueprint for building better habits in ways I hadn’t considered before.
If you’ve never cracked the spine on “Atomic Habits,” it’s a deep-dive into the mechanics of how habits form and how to tweak those mechanics in your favor.
Clear’s approach is equal parts psychology, actionable tips, and a few well-placed anecdotes.
I loved how he broke things down so practically: if you want to become the type of person who works out, you don’t just sign up for a gym membership—you begin thinking of yourself as an athlete in training. That mental shift can change everything.
Below are the six biggest takeaways I got from “Atomic Habits.” Each has shifted my perspective on what it really means to build lasting habits.
Let’s get into it.
1) Start with identity, not just goals
Clear points out that focusing on who you want to become is more powerful than fixating on what you want to achieve.
Most of us jump straight to goals: “I want to run a marathon,” “I want to double my business revenue,” or “I want to get up at 5 A.M.”
But what if, instead, we started by saying, “I’m a runner,” or “I’m the kind of entrepreneur who values disciplined growth,” or “I’m an early riser, and that’s just part of who I am”?
This subtle switch in mindset is huge because our behaviors stem from the way we view ourselves.
When you frame your actions as evidence of your identity, motivation comes naturally. You’re not just forcing yourself to eat healthy; you see it as part of being a healthy person.
Why is this so effective? Because acting in line with your identity is a lot easier than trying to fight tooth and nail to accomplish a single, isolated goal.
In other words, identity-based habits can make the process feel more natural and less forced.
2) Make it so easy you can’t say no
There’s a brilliant piece of advice in “Atomic Habits” that goes something like, “If you want to start a new behavior, make it as easy as possible in the beginning.”
Clear uses the example of reading. If your aim is to read more, start by reading just one page a day.
By setting the bar so low, you remove the usual excuses—no more “I don’t have time” or “I’m too tired.” One page a day is doable for basically anyone, no matter how busy you are.
The scientific community backs this up. A study from Duke University found that most of the actions we perform each day aren’t actual decisions but habits we’ve already automated.
That means if you want to adopt a new behavior, you need to reduce the friction at the start so it can smoothly slide into your set of daily routines.
I’ve tried this approach with my own fitness routine, sometimes telling myself, “Just get to the gym and do one exercise.”
Predictably, once I’m in the gym, I often stay longer. So, give it a shot—make it too easy to fail.
3) Harness the power of habit stacking
One of the coolest techniques I learned is habit stacking: you attach a new habit to an existing one.
Clear explains it like this: after your current habit (the “anchor”), you perform the new one.
For instance, if you already brew coffee in the morning, tack on a quick stretching routine right after you hit the brew button.
If you check your emails at a specific time, add in a short mindfulness break afterward.
I’ve tried this method for everything from staying on top of admin tasks to practicing gratitude.
The formula is simple and might look like, “After I take my lunch break, I’ll write down three things I’m grateful for.”
This anchor makes your routine more seamless and less reliant on sudden bursts of motivation.
Over time, your brain connects the dots, and the new habit feels like a natural extension of your day.
4) Redesign your environment
Ever notice how you’re more likely to eat fruits and veggies if they’re in plain sight rather than hidden away in the fridge?
“Atomic Habits” underscores how your environment can either support or sabotage your habit-building efforts.
A big part of habit formation, says Clear, is making the good habits easier to do and the bad habits harder.
If you surround yourself with triggers that prompt your desired behavior—like keeping a water bottle on your desk to remind you to stay hydrated—you’ll find it surprisingly easier to stay consistent.
Here at Small Biz Technology, we’re big on leveraging your workspace to your advantage.
Whether that’s setting up your desk so it’s tidy and inviting or placing sticky notes at eye level with quick reminders, these small tweaks to your environment can make a world of difference.
It’s why I finally started leaving a book on my nightstand instead of on a shelf in another room—I read more because it’s right there, staring at me.
5) Keep track to stay on track
For me, one of the most memorable quotes from “Atomic Habits” is, “Every action you take is a vote for the type of person you wish to become.”
While that’s a solid nugget of wisdom on its own, I’ve found it ties closely to the practice of tracking your habits.
If you’re voting every day, then a log or checklist is your ballot box. You can see exactly how you’re casting your votes.
Tracking gives you a real-time snapshot of where your habits stand.
Maybe it’s an app that sends you daily reminders or a pen-and-paper calendar where you mark a big X on days you complete your habit.
Whatever the method, the point is to keep yourself accountable. Every time you record your progress, you’re reinforcing that identity we talked about earlier.
If your habit is to write 500 words a day, checking off that box each evening is like telling yourself, “I’m a consistent writer.”
And if you miss a day, that’s okay—it’s a quick sign to double down tomorrow, rather than waiting until you’re totally off-track.
6) Focus on systems over short-term goals
A recurring theme in the book is that systems matter more than goals.
Goals are great for setting direction, but once you achieve them, what then? Without a strong system in place, you’re likely to revert to old habits.
According to Clear, “You do not rise to the level of your goals, you fall to the level of your systems.”
In other words, having a reliable process is what sets you up for consistent success, long after the initial burst of excitement fades.
Think about a goal like losing ten pounds. If you hit it but don’t have a sustainable system for managing your food intake, workouts, or stress levels, you risk gaining the weight right back.
Systems are those repeating patterns—those tiny, daily actions—that keep you on track for the long haul.
It’s the difference between viewing success as a finish line and viewing it as part of your lifestyle.
If you have a structure that supports healthy eating, daily movement, and self-reflection, the results will follow naturally and stay with you.
And to round things off (though it’s no small matter)…
“Atomic Habits” offers us a tangible way to think about change—by focusing on incremental steps, identity shifts, and self-designed environments.
I’ve been amazed at how effective these lessons can be when applied consistently.
The more I integrate them into my life, the more obvious it becomes that real progress doesn’t come from grand, one-time efforts but from the quiet, daily choices that accumulate over time.
Whether you’re an entrepreneur tinkering with your startup’s workflow or someone just trying to get your morning routine in order, these six lessons can transform how you approach self-improvement.
It’s one of those books that you don’t just read—you apply. And once you do, you start seeing the ripple effects across your personal and professional life.
Until next time, friends.
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