In James Clear’s new book, Atomic Habits, he gives the reader guidance on how to break bad habits and form good habits. Clear suggests that the best way to change your habits is to focus on who you want to become, rather than what you want to achieve.

If you are considering a change,  identify the “what,” the “how,” and the “who.”

What – The outcome

Lose weight

Improve health conditions

Live longer

Feel more energized

Gain muscle

How– The process

WillWill NOT

-eat a home-cooked breakfast

-pack lunch

-get enough sleep

-consider portion sizes

-meal prep

-drink water throughout the day

-schedule workouts for the week

-avoid processed foods

-view food as fuel & medicine

-eat balanced meals w/ sources of protein, veggies & healthy fats

-move every day

-follow a specific strength & metabolic conditioning programming at least 3x per week

-portion out snacks

– choose healthier options

-appreciate eating well

-eat more veggies

-find replacements for vices (alcohol, candy, etc)


-drink soda and juice

-eat at fast food chains- EVER

-keep candy in desk drawer, car, bag, etc.

-eat office treats just because they are there

-order take out multiple times a week

-multitask while eating

-embrace the all or nothing attitude

-skip workouts

-view food as a reward

-give up

-eat meals that only contain carbs

-cave to peer pressure

-act too hard on themselves

-eat directly out of a bag

-abuse food when bored, sad, or emotional

-fail due to being unprepared

-keep unhealthy foods in home


Who– I am someone who

Shares goals with others for support

Determines healthy habits

Surrounds self with like-minded people

Practices discipline

Is always prepared

Embraces challenges

Takes pride in eating well

Exercises every day

Embraces a growth mindset

Celebrates small victories

Engages in self-reflection

“All big things come from small beginnings. The seed of every habit is a single, tiny decision. But as that decision is repeated, a habit sprouts and grows stronger. Roots entrench themselves and branches grow. The task of breaking a bad habit is like uprooting a powerful oak within us. And the task of building a good habit is like cultivating a delicate flower one day at a time.”― James Clear


Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

Photo by

Leave a Comment