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Create Habits That Stick

I like to think we all have good intentions, and that when we say we want to do something, we really do want to do it. But then life gets in the way, and the new thing you wanted to do disappears into the night.

I've done this a lot in my life - pledging to stick with a new diet, a new workout routine, my dream to write a book, meditating everyday, the list goes on. Sometimes I stick with it for a little bit, but then I fall off. Can you relate?


I recently started the book Atomic Habits. In it, author James Clear shares that there are four laws of creating a good habit:

  1. Make it obvious

  2. Make it attractive

  3. Make it easy

  4. Make it satisfying

He gives awesome examples and great detail about these laws and how they impact your actions. I've learned so much and I'm only a few chapters in. I've already started implementing some of these lessons specifically around my meditation practice.

I'm particularly fond of what he refers to as implementation intentions: The idea is to get crystal clear about when and where you are going to take action. He suggests completing this sentence “I will [BEHAVIOR] at [TIME] in [LOCATION].” For me it's I will meditate at 6AM, using the Oprah & Deepak app, on my meditation pillow in my closet.

This simple act of having a concrete plan, writing it down, and setting my alarm, has made a BIG difference in how I've been feeling!


The other lesson that stood out to me was habit stacking. After I do {CURRENT HABIT ], I will do [NEW HABIT]. I changed it a little, and made mine, Before I work out, I will meditate. Linking both together has been really helpful. I also added on that ONLY after those two things are done can I scroll social media. This has been a game changer! I can't begin to explain how much time I waste scrolling Insta when I wake up. With that removed, it isn't hard to make time for meditating!


The example he shares of how the British cycling team implemented numerous small changes to their daily routines, ie; their habits, and how within 4 years time they went from never winning races, to winning multiple Tour de France gold medals. Small changes over time create a MASSIVE impact. It may not seem like it in the moment, but it's clearly proven to be true.

This makes me think of entrepreneurs, and how we can be quick to look at someone and think their business took off over night. But it simply isn't true. Consistent action over time creates a momentum. And when things pick up speed, it can seem like an overnight success, but there has been so much work behind the scenes that made it all possible!


Creating and sticking to new habits is possible! Work with the laws! And read Atomic Habits! To further enhance the process, I've been tapping about it. Here is a short Tap-A-Long Video to help you tap through any angst you may have about starting a new habit.


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