My experience with Atomic Habits

For years now, James Clear’s Atomic Habits has been a part of my self-help toolkit. I own both the paperback and audiobook, and I often return to its pages or hit play on a chapter that resonates.

Why? Because the book’s central message – that small, consistent changes lead to remarkable transformations – rings true for me, over and over again.

When I first picked up the book, I was skeptical about it actually being a “guide to fix everything,” but I quickly found it to be a solid framework for making steady, realistic progress. This approach has reshaped how I work, how I manage life admin, how I exercise, and how I create and plan for my small business. The framework is about taking small, deliberate steps every day, over perfection or quick, unsustainable fixes.

Building consistency in physical movement

One of the first areas I applied Clear’s methods was to get myself walking regularly halfway through COVID lockdowns. Rather than jumping into a 10,000 daily step plan that I’d inevitably abandon, I started small. For me, that meant committing to putting on outside-worthy clothes by 4 pm every day, then putting my trainers on at 4:30 pm.

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With my trainers on, my plan was to walk to the end of the road. By the time I was actually outside, continuing the walk for 30-40 minutes was quite easy—vastly different to sitting in house clothes trying to will myself to “get up and out before it gets dark.” Over time, this modest habit grew into something sustainable. The evening walk now takes me to the gym for an enjoyable class three times a week. (It was trial and error to find classes I didn’t hate, but I got there.)

Clear’s idea of “casting votes” for the kind of person you want to become stuck with me. Each time I showed up, even briefly, I was reinforcing my identity as someone who takes care of their health. This mindset shift was a game-changer.

Rethinking work and productivity, ‘starting well’

I’ve also used Atomic Habits to improve how I approach work. The concept of “habit stacking”, pairing a new habit with an existing one, helped me establish better routines. For example, after my morning coffee during the week, I now spend 10 minutes planning my day and 30 minutes without touching ANY instant messages. This small ritual keeps me focused and productive for the first part of my working day.

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The book also encouraged me to embrace the power of the “two-minute rule.” When a task feels daunting, I start with just two minutes of effort. More often than not, this simple action snowballs into meaningful progress.

Small business growth, one step at a time

Running a small business while working full-time comes with challenges, but Atomic Habits has helped me stay grounded. Instead of getting overwhelmed by big goals, I’ve learned to break them down into bite-sized actions.

For example, marketing can feel like a monumental task, but by committing to just one small marketing activity each day – whether it’s posting on social media, writing blog posts or drafting content ideas – I’m slowly building momentum.

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The idea of focusing on systems rather than goals has been another key lesson. Clear emphasises that goals are great for setting direction, but it’s the systems you put in place that create lasting success. This insight has changed how I approach my commitments.

Far from perfect, but inching forward

It’s important to remember that Atomic Habits, like any self-help book, offers a framework, not a prescription. What resonates with me might not resonate with everyone, and that’s perfectly fine. My experience is personal, and I encourage you to approach any advice, even from a book you love, with a critical eye. Take what works for you, adapt it to your unique circumstances, and leave the rest. The value of a book often lies in that single ‘aha’ moment, that one gem of insight that sparks positive change.

Some days, the habits I’ve worked hard to build feel fragile. But what Atomic Habits has taught me is that perfection isn’t the goal – progress is. Even the smallest action, taken consistently, moves the needle.

Image by Jukan Tateisi on Unsplash

Sometimes, the biggest changes come from the tiniest adjustments. What small step can you take today?

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If you’ve also read Atomic Habits or have found success with small, consistent changes in your life, I’d love to hear about it in the comments below! Let’s keep inspiring each other to grow, one habit at a time.

Thea x

Further reading

• Atomic Habits website, James Clear
• Letting self-help advice marinate: Why slow growth matters
• A Cozy Bookstore and a Life-Changing Technique: My Encounter with R.A.I.N.