If you’ve ever found yourself deep in #BookTok or searching for self-improvement books, chances are you’ve come across Atomic Habits. It’s been a bestseller since it came out, and for good reason. As someone who’s always looking for ways to level up my habits, I knew I had to see what the hype was about. And let me tell you—it did not disappoint. This book gave me actual, practical strategies that helped me build better habits (and, just as importantly, break the bad ones).
Think about it: so much of our daily life runs on autopilot—brushing our teeth, having a shower, setting an alarm, grabbing that morning coffee. These habits are second nature because they’re part of our routine. But adding new habits? That’s where things get tricky. It’s easy to start strong and then fall off a week later (RIP to all my abandoned workout plans). That’s where Atomic Habits comes in. It breaks down a system that actually makes habits stick, while also showing you how to ditch the ones that aren’t serving you.
So if you’re ready to level up your daily routine, here are the life-changing hacks I learnt that have become an integral part of my everyday.
Disclaimer: This post may contain affiliate links, meaning we receive a small commission if you make a purchase through our links at no extra cost to you.
1. The 1% Rule
Instead of aiming for massive overnight change, focus on getting just 1% better every day. At first, it feels like nothing. But over time, these tiny improvements compound into significant transformation. I started applying this to fitness—doing just 20 squats a day. Now, months later, I can do 100 effortlessly. Small steps, big results! The key is patience—progress may feel slow at first, but over time, it snowballs into something big.
2. Start habit stacking
Want to build a new habit? Attach it to an existing one. This trick—called habit stacking—works wonders. I used to struggle to drink enough water, so I started sipping a glass right after I finished doing a chore. Now, it’s second nature. Think of habits you already have and piggyback on them. For example, if you want to start meditating, do it right after making your bed in the morning.
3. Implement the “Two-minute rule”: Make it stupidly easy
If a habit feels overwhelming, shrink it down to two minutes. Instead of “Read 30 pages a day,” I told myself, “Read one paragraph.” Instead of “Go to the gym for an hour,” I started with “Put on workout shoes.” The hardest part is showing up—once you do, you often keep going! The trick is to lower the resistance so much that it’s almost effortless to start.
4. Design the environment for the habit
Your environment shapes your behavior more than willpower. Want to read more? Leave books on your nightstand. Trying to eat healthier? Keep junk food out of sight. I moved my phone charger across the room to stop late-night scrolling, and it really started to improve my sleep! Design your surroundings to support good habits while making bad ones inconvenient.
5. The identity shift: Become the type of person who…
Instead of setting goals like “I want to run a marathon,” shift your identity to “I am a runner.” This subtle change reinforces your habits. I used to say, “I want to be someone who wakes up early.” Now, I tell myself, “I am an early riser.” It makes a huge difference in how you show up. When your identity aligns with your habits, change becomes effortless.
6. Never miss twice: The power of rebounding quickly
We all slip up. Life happens. But the key is to never let one missed habit turn into two. If I skip a workout or eat junk food, I remind myself: Missing once is a mistake, missing twice is the start of a new habit. This mindset keeps me on track without guilt. Instead of focusing on perfection, focus on consistency.
7. The Goldilocks Rule: Finding the right balance of motivation
We stick with habits that are not too easy, not too hard—just challenging enough. If a workout is too intense, we quit. If it’s too easy, we get bored. The sweet spot is where you feel stretched but not overwhelmed. Adjust your habits accordingly. For example, if your goal is to write daily, don’t aim for a whole chapter—just 500 words.
8. Make it satisfying: Reward yourself immediately
Good habits need instant gratification to stick. Since long-term benefits feel too distant, give yourself small wins. After writing daily, I reward myself with coffee. After working out, I listen to my favorite podcast. Find a way to make habits feel good in the moment. The more satisfying a habit is, the more likely it is to stick.
9. The accountability effect: Make it social
We are more likely to follow through when others expect us to. I joined a running group, and suddenly, skipping wasn’t an option. Whether it’s a workout buddy, a reading club, or just telling a friend your goal—accountability keeps you committed. Publicly committing to a goal makes you more likely to follow through.
10. Temptation building: Pair something you want with something you need
Combine a habit you should do with something you want to do. For example, only allow yourself to watch Netflix while on a treadmill or listen to your favorite podcast while cleaning. This trick makes boring tasks enjoyable, helping you actually stick to them and gain willpower.
James Clear explains how to do this perfectly:
You’re going to create a two-column list:
- In column one, write down the pleasures you enjoy and the temptations that you want to do.
- In column two, write down the tasks and behaviors you should be doing, but often procrastinate on.
11. Use an Implementation Intention: Plan when and where you’ll do it
Instead of saying, “I’ll exercise more,” set a clear plan: “I will go for a run at 7 AM in the park.” This increases the likelihood of following through because vague intentions often fail. The more specific you are, the better. Research shows that people who write down when and where they’ll do something are far more likely to actually do it. This removes decision fatigue and turns the habit into more of an automatic action!
The bottom line
These Atomic Habits hacks changed my life, and I know they can change yours too. The magic of them lies in their simplicity—tiny tweaks that lead to massive results. You don’t need to overhaul your entire life overnight. You just need to start. Progress isn’t about being perfect; it’s about showing up consistently. Every little step you take is a vote for the person you want to become.
So if you’ve struggled with consistency before, let this be your sign to take action today. Pick just one or two Atomic Habits hacks from this list, apply them, and watch how they ripple through your life. The best version of you is built one small habit at a time!
Enjoyed these Atomic Habits hacks? Save them for later
