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How to Build Better Habits – Part 1

How to Build Better Habits

Improving your daily habits will have a profound effect on your health and overall life. We all struggle with motivation from time to time. We all know some people that seem like they have endless amounts of motivation. Sometimes it isn’t motivation that is the driving force. Sometimes, they have developed a framework of habits that help propel them through life.

Significant change comes from the accumulation of small, consistent habits. It’s the little things we do each day that shape our lives over time. Here are some changes that you can implement today from one of our favourite authors and speaker; James Clear.

Make Habits Obvious

Creating a clear environment that cues and prompts your desired habits can significantly increase the likelihood of following through. Make your habits visible and design your surroundings to support positive behaviours.


  • Place your workout clothes and shoes by the door or in a visible spot to remind yourself to exercise.
  • Keep a bowl of fresh fruits on the kitchen counter to encourage healthier snacking habits.
  • Place a glass of water on your desk or carry a water bottle with you to prompt hydration throughout the day.

Start Small with Habit Stacking

Begin with small, manageable habits that are easy to integrate into your daily routine. By stacking new habits onto existing ones, you can create a chain reaction of positive behaviours.


  • After I finish my lunch (existing habit), I will take a 10-minute walk outside (new habit).
  • After I put on my workout clothes (existing habit), I will do 10 minutes of stretching (new habit).

Harness the Power of Habit Cues

Identifying and utilizing effective cues can help trigger your desired habits. Connect your new habits to existing cues in your environment or establish clear reminders to prompt action.


  • Emotional State Cues: Linking a habit to a specific emotional state.
    • When I feel stressed or overwhelmed, I will take five deep breaths to calm myself.
    • If I start feeling anxious, I will practice a five-minute mindfulness meditation.
  • Visual Cues: Utilizing visual reminders as cues for habits.
    • Placing a sticky note on the bathroom mirror to remind yourself to floss your teeth.
    • Keeping a water bottle on your desk to prompt hydration throughout the day.

Use Habit Tracking and Measurement

Keep track of your progress by measuring your habits. Regularly monitor and evaluate your performance to stay accountable and identify areas for improvement.


Journals, Apps, Spreadsheets etc.

Remember, developing lasting habits is not about overnight transformations but about consistently taking small steps toward positive change. By implementing these strategies, you can cultivate lasting habits that lead to personal growth and success.

We highly recommend reading and/or listening to Atomic Habits by James Clear. You won’t regret it.

Watch out for part 2 coming soon…

Atomic Habits
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