Four Easy Ways to Build Better Habits
Read time: 2.5 minutes
We all want to build habits that stick—whether it’s exercising regularly, eating healthier, or staying off our phones before bed. But why do some habits feel effortless while others seem impossible to maintain? In his book Atomic Habits, James Clear provides a powerful framework to help us create lasting changes in our daily routines. By focusing on small adjustments and understanding the mechanics of habit formation, you can make progress that compounds over time.
Here’s a breakdown of Clear’s Four Laws of Behavior Change and how they can help you build good habits (or break bad ones).
1. Make It Obvious (Cue)
Habits start with cues—triggers that signal it’s time to act. To create good habits, you need to make these cues highly visible. For example, if you want to drink more water, place a water bottle on your desk or in the spaces where you spend the most time. On the flip side, breaking bad habits means removing or obscuring their cues. Out of sight, out of mind—keep unhealthy snacks tucked away in hard-to-reach spots.
2. Make It Attractive (Craving)
We’re naturally drawn to things we find rewarding, so making habits enjoyable is key. Use “temptation bundling” to pair something you need to do with something you want to do. For instance, listen to your favorite podcast while hitting the treadmill. To discourage bad habits, focus on their negative impacts. If your habit of scrolling through social media late at night is hurting your sleep, remind yourself of how much better you’ll feel after a good night’s rest.
3. Make It Easy (Response)
One of the biggest barriers to forming habits is complexity. The easier an action is, the more likely you are to do it. Simplify your habits by reducing friction—if you plan to exercise, lay out your gym clothes the night before. Start small: instead of aiming to read 50 pages a day, commit to just one page. Conversely, making bad habits harder to perform can help you quit them. Want to spend less time on social media? Delete the apps from your phone.
4. Make It Satisfying (Reward)
Rewards reinforce behavior. Celebrate your wins—no matter how small—after completing a habit to keep yourself motivated. For instance, treat yourself to a relaxing activity after a workout. To break bad habits, make their consequences unsatisfying. Use accountability systems, like sharing your goals with a friend or coach, to ensure there’s a downside to slipping up.
The Power of Small Changes
Clear reminds us that change doesn’t require massive overhauls; it’s the tiny, consistent steps that make the biggest difference. By applying the Four Laws, you can design your environment and routines to work for you rather than against you. Whether you want to start a new habit or kick an old one, these principles provide a roadmap to success.