In 2019, I was at a turning point. I had just left my corporate job to pursue my business full-time, and I was coming off the back of alcohol abuse. My habits needed a complete overhaul, not just for my business, but for my health and personal life as well. That’s when I picked up Atomic Habits by James Clear.
The principles in that book were a game-changer. Clear’s approach helped me build the habits that would support my goals—without relying solely on motivation or willpower. Over time, these small changes led to consistent, sustainable improvements in my fitness and overall well-being.
In today’s Elite Performance Newsletter, I’m sharing some of the habit-building strategies inspired by Atomic Habits that helped me make lasting changes. These strategies can work for you too, even with a busy schedule, to support your body transformation goals.
Why Habits Matter More Than Motivation
Motivation is temporary; habits are what create lasting change.
Small actions repeated over time lead to massive results. For body transformation, this means focusing on manageable daily actions that support your goals.
4 Practical Strategies to Build Strong Fitness Habits
Clear’s Four Laws of Behavior Change—make it obvious, make it attractive, make it easy, and make it satisfying—are perfect for creating habits that stick. Here’s how you can use each principle to develop habits that support your body transformation goals.
1. Make it Obvious: Set Up Visual Cues for Exercise and Nutrition
Fitness goals can easily get lost in the shuffle. Clear suggests using visual cues to make habits obvious, which means setting up reminders that are hard to ignore.
Create a visible workout space: If you work from home, keep a yoga mat, dumbbells, or resistance bands within sight as a cue to move.
Pre-plan meals and snacks: Organize your fridge and pantry with healthy snacks in clear containers, and keep a water bottle on your desk to remind you to stay hydrated.
Tip: Treat your workout blocks as non-negotiable meetings in your calendar. These visual cues will help keep fitness front and center.
2. Make it Attractive: Pair Fitness with Something You Enjoy
Clear’s second law, “Make it attractive,” is all about associating your habit with something enjoyable. This is especially useful if you need an extra push to make fitness fun.
Listen to a favorite podcast or audiobook while working out: Pair exercise with a learning opportunity that benefits your personal or professional growth.
Reward yourself with something enjoyable after reaching a fitness goal, like new workout gear or a healthy meal at a favorite spot.
Tip: Creating these positive associations can make fitness something you look forward to, rather than something you have to do.
3. Make it Easy: Start Small and Build Consistency
In Atomic Habits, Clear emphasizes that small actions, repeated consistently, lead to transformation. When time is limited, the key is to keep your fitness habits simple and accessible.
Start with just 5-10 minutes of movement if that’s all you can manage. As Clear says, “Standardize before you optimize”—getting consistent is more important than doing the “perfect” workout.
Prep meals and snacks in bulk: Meal prepping once a week keeps your nutrition on track and eliminates decision fatigue, making it easier to stick to your goals.
Tip: Set small, manageable goals, like doing 10 push-ups every morning or preparing lunches on Sundays. Building consistency with small actions drives results.
4. Make it Satisfying: Track Your Progress and Celebrate Wins
Clear’s final law, “Make it satisfying,” is about creating positive feedback loops to reinforce your habit. For body transformation, visible progress can keep motivation high, especially when a busy schedule makes it easy to overlook how far you’ve come.
Track your workouts, meals, and progress: Use a fitness app or journal to record completed workouts, healthy meals, or a new personal record.
Celebrate small milestones: Acknowledge your accomplishments, whether it’s finishing a challenging workout or hitting a new milestone.
Tip: Visual reminders of your progress, like a journal or progress photos, can make it satisfying to stay on track and keep your motivation strong.
What to Do When You Miss a Day
Let’s be real: even with the best plans, life gets in the way sometimes. Atomic Habits emphasizes the importance of not breaking the chain more than once. If you miss a workout or stray from your meal plan, make it a priority to get back on track the next day.
Remember, one missed day won’t erase your progress, but consistent actions over time are what move the needle.
Final Thoughts: Building a Habit-Based System for Body Transformation
When it comes to achieving body transformation, consistent habits are more impactful than sudden changes or bursts of motivation. By using these principles from Atomic Habits, you’re creating a system that supports your goals without relying on willpower alone.
Take one small step today—whether it’s scheduling a workout, prepping meals, or tracking your progress. These habits, stacked up over time, are what lead to real transformation.
P.S. Are you an entrepreneur, executive or high performer who wants to get lean, skyrocket your energy, and get in your best shape in less than 3 hours per week? Apply for my private one-on-one coaching here.
References:
Wood, W., & Neal, D. T. (2007). "A New Look at Habits and the Habit-Goal Interface." Psychological Review.
Karageorghis, C. I., & Priest, D. L. (2012). "Music in the Exercise Domain: A Review and Synthesis." International Review of Sport and Exercise Psychology.
Lally, P., et al. (2010). "How are habits formed: Modelling habit formation in the real world." European Journal of Social Psychology.
Michie, S., et al. (2009). "Effective techniques in healthy eating and physical activity interventions: A meta-regression." Health Psychology.
