Strategies for Establishing New Routines (and Discontinuing Existing Ones)

Strategies for Establishing New Routines (while Altering Existing Ones) | Psych Central's Guidebook

In his book, "Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones," author James Clear argues that a strategic, specific, easy, and clear-cut system can make change possible, especially when it comes to building new habits and breaking old ones.

Clear introduces the practice of habit-stacking, a method that involves adding a new habit to an existing daily habit. The formula for this is simple: "After [current habit], I will [new habit]." This approach can be used to create a larger stack of small habits over time.

Clear suggests a two-step process for cultivating new habits. First, decide who you'd like to be, and then take small actions that are consistent with that identity. For example, if you aspire to be a regular runner, start by going for a short walk after dinner.

Simplifying the environment is another key aspect of Clear's approach. He argues that we tend to complicate things, which quickly derails our habits. To make achieving habits easier, Clear suggests making it more difficult to practice old habits by leaving one's phone in a different room or asking a friend to hide it for a few hours. He also suggests automating tasks such as setting a certain amount of money to go into savings or having groceries delivered.

Clear emphasises the importance of making the environment work for you by eliminating friction that siphons time and energy. Placing drawing tools on a desk and a book on a nightstand, or keeping your phone for easy access, are examples of ways to make the environment work for habit formation.

New habit actions should be easy in the first 2 minutes, according to Clear. The Two-Minute Rule suggests giving oneself 2 minutes to start any habit as a way to practice and master "the art of showing up."

Clear also emphasizes the importance of focusing on one's identity instead of goals for habit change. He argues that becoming the person you wish to be is more effective. For instance, if you want to be a consistent reader, start by setting aside time each day to read, even if it's just for a few minutes.

In summary, James Clear's approach to habit change focuses on simplifying the process, making it easier to form new habits and break old ones. By using habit-stacking, focusing on identity, simplifying the environment, and following the Two-Minute Rule, individuals can take small, consistent steps towards becoming the person they want to be.