Tiny Changes, Big Improvements: How To Make Atomic Habits That Work

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When we talk of “atomic habits” we are not referring to some kind of habit involving chemistry equations. Atomic Habits is a New York Times bestselling book written by James Clear. The premise of the book is how we can utilize strategies to create healthy new habits and simultaneously eliminate harmful habits. We can put some of these strategies to good use while we work to improve our physical wellness.
What is an “Atomic Habit?”
An atomic habit is a small choice that, when we repeatedly perform it over time, can lead to massive changes. It is basically the snowball effect for self-improvement. Keep in mind that it is a result of our consistent choices. So, the theory of atomic habits can work for us or against us, depending upon the choices we make.
How do Atomic Habits Apply to Physical Wellness?

When our atomic habit is to repeatedly make unhealthy choices (e.g., a diet high in sugar and unhealthy fats), we are gradually working our way towards metabolic conditions and poor health. The aggregation of all of the consistently poor choices can negatively impact our health.
However, when we choose to practice healthy habits, we can significantly improve our physical wellness by virtue of many small choices. Taking the stairs, going to the gym a few times per week, or taking consistent breaks throughout the day can go a long way towards improving our longevity, decreasing our risk of chronic conditions, and improving our body composition.
While we may not be consciously aware of it, we practice atomic habits every day. They are how we get stronger. We add weight to a barbel in small increments and, over time, that weight accrues to be significantly more than the weight we originally lifted. Atomic habits are also how we rehab from injuries. After a knee surgery we do not just jump up and move the joint through a full range of motion. We take it in smaller chunks and baby-step our way back into our normal gait pattern.

What are Some Examples of Atomic Habits for Physical Wellness?
For people who do not have time, or do not want to set aside 30 minutes to an hour per day purely for exercise, try taking small 6-minute breaks throughout the work-day where you do something physical. Over the course of the day if we take 5 breaks, that accumulates to 30 minutes of activity. Research has already demonstrated the importance of taking physical activity breaks and the health consequences associated with prolonged sitting.
How do we Start Changing our Habits?

We have all tried, and likely failed, at sticking with new year’s resolutions and forming healthy habits. Why would this time be any different? Well, we are going to approach these atomic habits with new strategies that increase our odds of being successful. The first step is making your habit part of your identity. Identify yourself as someone who consistently performs physical activity, it will increase the likelihood of you succeeding because you believe it is part of what makes you, you. The biggest step is showing up. I will admit that the hardest part about going for a run, or a bike ride, or a swim is mustering up the energy to get changed and get to the location for that specific exercise. Once you overcome that hurdle, it gets much easier. So, take your gym clothes with you to work or find a gym that’s on your way home so that you can go straight there and reduce the likelihood of you bailing on your workout. The book identifies another strategy called “habit stacking,” where you pair your new habit with one that you have already established. For example, do calf raises while you brush your teeth, stretch while you sip your morning coffee, or walk on the treadmill while you watch your favorite Netflix show. Lastly, do not be afraid to start small: I mean really small. Adding just two minutes of activity routinely throughout the day will eventually add up to create a meaningful change in your physical wellness.
Happy New Year everyone!
Author: Dr. Colleen Gulick, Ph.D. (ExPhys), MS (ExPhys), BS (BioE), EIT (ME), CSCS