Small habits, big changes
Photography by Katie Lawman @lawmanandco
Let’s be honest, creating new habits can feel overwhelming. We all have big dreams, goals, and visions for our future. But when it comes to actually doing the work, especially daily, it’s easy to fall off track. Life is busy. Motivation fades. And some days, it feels like we’re not getting anywhere
But the truth is, it’s not the big, once-in-a-while efforts that build the life we want. It’s the small, consistent things we do every single day. This idea is at the heart of “Atomic Habits”, a book written by James Clear, that completely shifted the way many people look at behaviour change
James teaches that habits are the compound interest of self-improvement. Just like money grows over time when you invest it, your habits do the same. A 1% improvement each day doesn’t feel like much in the moment, but over time, it adds up to something massive
The key is consistency over intensity
You don’t need to run 10 kilometres every day to become a runner. Start by putting your shoes on and walking around the block. That small step, repeated consistently, builds momentum. Then you begin to identify as a runner, which then fuels more action
One of the most useful techniques from Atomic Habits is called habit stacking. It’s a simple way to build a new habit by connecting it to something you already do regularly
The formula looks like this:
After [current habit], I will [new habit]
For example:
After I brush my teeth, I will stretch for 2 minutes
After I make my morning coffee, I will write 3 things I’m grateful for
After I close my laptop at the end of the workday, I will go for a 10-minute walk
By stacking a new habit onto something that’s already part of your routine, you remove the friction of decision-making. It becomes automatic, like second nature
Forming habits isn’t always easy in the beginning. It takes effort, especially when motivation runs low. But motivation isn’t what keeps habits alive; systems and consistency do
Here are a few takeaways from Atomic Habits that can help:
Make it obvious and keep your cues visible. If you want to read more, leave a book on your pillow. If you want to drink more water, keep your bottle where you can see it
Make it easy. Don’t try to overhaul your whole life overnight. Start small, really small. If it feels too easy, you're doing it right
Make it satisfying. Add a little reward at the end. Checking off a habit tracker or celebrating your streak can keep you motivated
In the beginning, it might feel like nothing is happening. You won’t see results right away. That’s normal. New habits often feel awkward and unnatural at first. But the more you repeat them, the more automatic they become
Eventually, the effort fades and the routine sticks, and that’s when real change happens. Not because you did something huge once, but because you showed up for yourself in small ways, every day
You don’t need to change everything. You just need to get 1% better, one habit at a time
