Atomic Habits at home & at work

atomic habits

Atomic habits has become a religion for me. We are creatures of our habits. What we do is greatly influenced not by what we believe but by our conscious and subconscious habits. We are also highly biased beings. This post is about inculcation of good atomic habits that will help us fight ill effects of bias.

Atomic Habits is a great read

Speaking of habits, I read this book called “Atomic Habits” by James Clear. It was by far the top 5 self-improvement books I have read so far. No wonder everyone raves about it on Twitter and elsewhere (yes that is where I get my book recommendations from). As I was reading this book I had a revelation – the fabulous deep psychology insights given by James are not only applicable for individuals and their lives they are also applicable to corporates and teams. Please do buy the book!! and check out the website please subscribe to his newsletter and also read a stash of articles. Oh and yes, I am not affiliated with James in any way, and I wasn’t paid to write this article.

James’ basic message breaks all habits into 4 parts – Cue, craving, response, and reward. By hacking or enhancing these parts he implies that we can form or break habits more effectively. Let us have a look at some ways we could do that.

Atomic habits tip 1 : Make it obvious!

Want to read at bedtime? keep a book on your pillow.

Want to go the gym regularly? keep a gym bag, and shoes in a very visible location. In short make it obvious. I have experienced remarkable changes when I am consciously creating visible cues to the habits I want to form. At work, creating visible cues seems important too. If you keep a bottle of water on your desk, you WILL drink more water. If you want to steer a meeting or conversation in a particular direction having a visible cue whether it is using a white-board or using a powerpoint slide is very effective.

Atomic Habits Tip 2: Make it attractive

Aristotle once said “once begun is half-done” – this is a really important hack. Most habits that seem hard to continue every time, will seem easy if you make them attractive. You want to wake up early but you are struggling. Make the start of the day attractive by doing something that you love doing. I have changed my start of the day to fixing a cup of coffee and spending some quality time either reading or writing. Waking up early is now effortless. At the gym, once I wear the shoes I have observed that I, 100% WILL get through a full workout. All I therefore need to focus on at 7.30pm most days, is just wearing my shoes. At the cardio, I catch-up on my favourite streaming shows…This makes the whole workout thing much more attractive and satisfying.

At work, I associate my coffee breaks with menial tasks that I otherwise find hard to start and complete; for instance I will start doing expense reports along with a coffee break. An intense activity can be started on a lighter note… for instance, we plan to start our leadership meetings with a fun activity and then get into the serious stuff.

Atomic habit tip 3: Make it easy

It is human nature to find the path of least resistance – consciously make your habits as easy as possible in order to improve your chances of succeeding at them. For instance if you want to get to work on time, pick a set of clothes the previous night, keep your essentials in one place together. If a difficult presentation is coming up at work, do not leave it till the last minute, prepare well in advance and be confident well before the deadline.

You can use technology to automate many things in order to make them easy. In our house for instance, I have outfitted all bathrooms with occupancy sensors and timer based isolators. So it is not only easy to switch off, it is completely automated. We use Alexa for switching off all other switches in the house – this makes it both easy and fun, as a result our electricity bills have reduced considerably.

At work, you can make remarkable adjustments by automating and making tasks easier; for instance, use speed dials, use free time slots in your diary. Spend some time away from desk in a quiet space for your slow thinking tasks. Another great hack to make it easy, is the use of noise cancelling headphones at work. Most office spaces are open plan and if your team is any fun like ours is, you all are a chatty bunch. Noise cancelling headphones (and I highly recommend Airpods Pro – next best thing since iphone 😄) just change the game – throw in a spotify deep focus play list and it is nirvana for slow thinking tasks.

Atomic Habit Tip 4: Make it satisfying…

some habits are intrinsically satisfying. You obviously feel accomplished and physically pumped after a workout, however are you treating yourself for consistency? probably not. James describes in his book that by creating a satisfying ritual associated with continued effort can help you be more consistent. For instance, after every successful workout, you can move a paper clip from one jar to another. Simply creating this ritual can make workouts more satisfying, as silly as it may sound by just moving a paper clip from one jar to another. I am yet to try this but I will let you know how it goes.

We can make habits satisfying many different ways. Another obvious way is to use technology to track your habits. Making progress is one of the most powerful motivators. I use a 35$ mi band 4 tracker – it has an app that has a feature called streak, it automatically tracks how many days in a row you hit your activity goal. It tracks sleep as well and provides you with a score. It’s brilliant to just track progress and acts as a powerful motivator for me.

At work, kanban boards, status reports or simply scrum calls act the same way. I personally find drawing a big rectangular check box on my to do list and just ticking it every-time I accomplish a task. It’s weirdly satisfying.

The book peeps is much more than these tips and I highly encourage you to read and share with me your tips of how it has helped you!! Thanks for reading 😀.