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

Trendyviral.biz.id - Have you ever thought about making big changes in your life, and then felt so overwhelmed by them that you choose to change nothing? The reality is that big changes often start with the smallest of steps, a concept that is specifically discussed in the book "Atomic Habits" by James Clear. Consider making small, incremental adjustments at first; you can gain traction and then take further significant steps around the larger integration. So, in this article we will discover what atomic habits are how they can change your life, the concept of habit stacking, and a list of 50 atomic habits that you can adopt in your life.

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Understanding Atomic Habits

Atomic habits are small things you can quickly fit into both your schedule and your life. Atomic habits sound so so simple: by putting in effortless tiny actions (that you repeat), you slowly open the door towards major changes in life. The secret to extending atomic habits is to be small and consistent.

The Psychology of Atomic Habits

Studies show that our brains are conditioned to respond to small wins positively. When you complete a small task, your brain releases dopamine, a feel-good neurotransmitter. This will give you a feeling of achievement that re-inforces the progress and encourages you to keep taking action repeating the success. For example, by building atomic habits, it is possible to turn the natural reward mechanism into larger great habits.

How Atomic Habits Can Transform Your Life

Focus on securing progress, not perfection, are great phrasings of atomic habits which makes them one of the best tools to create positive change. This prevents you from feeling overwhelmed and discouraged. These action items, that you consistently repeat overtime, also known as atomic habits, will build up and take form into better routines and though slow it will take drastic changes in your life.

Building Better Routines

This is how an atomic habit influences your life and once you create an atomic habit and hold it consistently you get used to it and now it becomes a part of your routine that becomes easier to keep in the long run.

According to research, it can take anywhere from 18 days to 254 days for a habit to become automatic, depending on the individual — and, on average, 66 days. As atomic habits are smaller in scale, once they’re embedded into your routine, you can take advantage of habit stacking.

The Science of Habit Formation: How Emotions Help Us Build Habits

“If you want to bring habits into your life, you need to focus on the specific emotions that create them,” says Dr. BJ Fogg, a behavioral scientist at Stanford University and the author of “Tiny Habits.” One in which he says “Maui Habit” invites people to begin each day with an affirmation of “It’s going to be a great day” when his feet hit the floor. I use a similar method myself, with a phone reminder that reminds me to ask, “What am I excited about today?” It’s a tiny habit that takes less than 10 seconds, but changes the course of my day.

The Power of Habit Stacking

One such technique is habit stacking, in which we tie multiple atomic habits together to gain more value. “The more you do something, the stronger and more efficient the connection becomes,” writes James Clear. From two or more atomic habits that will intertwine for the benefit of both habits.

The Best Way to Stack Habits

For instance, if you want a daily journaling habit, you might stack that by journaling after pouring your morning cup of coffee. You already have a habit of drinking coffee, so now you can attach these two atomic habits together to create a surrounding environment for both actions. This first habit (pouring your coffee) is the trigger for the second habit (journaling), and therefore increases the chance of you doing the second habit. 

But it’s important not to stack too many habits at the same time; that can be overwhelming and likely lead to flagging. Begin practicing one or two atomic habits, and then expand them once they have become a matter of course. In addition, the natural momentum created from stacking small, interrelated habits can also work to fight procrastination and increase motivation through the Atomic Habits.

Atomic Habits Ideas: 50 Habits to Fuel Your Transformation

If you’re excited to weave atomic habits into your lifestyle, the options are literally endless. Here are 50 atomic habit ideas to inspire you:

1. Drink a glass of water first thing in the morning. You may be surprised how important staying hydrated is for your body and mind.
2. As soon you wake up, make your bed. This simple act can help establish a positive tone for your day.
3. Take one minute for deep breathing exercises. This reduces stress and helps to get focused on the task at hand.
4. Meditate for just one minute. A short meditation can help clear your head and improve your mood.
5. Spend two minutes doing stretches or yoga every morning. Doing so will enhance flexibility and energy levels.
6. List three things you’re grateful for each day. Gratitude can increase your overall level of happiness.
7. Find time in between all this and read one page of a book every day. This approach can slowly create a reading habit while still feeling manageable.
8. Get up and move around for a little during your lunch hour. A few minutes of moving around can energize you and improve your productivity. 
9. Set a timer for five minutes to remove clutter from one small space. This can be a huge difference in the long run.
10. Practice a new word each day. It makes you an effective communicator if you have a good vocabulary.
11. Take two minutes to tidy your workspace. A clean environment can increase concentration and effectiveness.
12. Every night, jot down one line in a journal. This can help to reflect on your day and enhance mindfulness. 
13. Do five minutes of social media a day. This can create focus and increase mental clarity.
14. Try a new recipe once a week. This can give you new skills as well as diversity in your meals. 
15. Listen to a podcast on your commute. This can convert travel time into an educational experience.
16. Compliment someone every day. This may help nurture relationships and put you in a better mood.
17. At the beginning of each day, take five minutes to plan your day. This can boost productivity and focus.
18. Spend just five minutes every day practicing a new skill. You can improve a lot of doing this consistently over a long period of time.
19. Drink herbal tea before bed. This may help promote relaxation and improve sleep quality.
20. Write a thank-you note once a week. It can strengthen bonds and cultivate gratitude.
21. Spend two minutes trying mindfulness. This means optimizing a balance of healthy things with some relaxing activities, which will help take some stress out of your life while also helping you to be a better feeling you.
22. Set a daily reminder for yourself to stand and stretch. This has the power to undo the negative effects of chronic sitting.
23. Try a new exercise class each month. It can also make your fitness routine more fun and interesting.
24. Check in five minutes a week on your objectives. Centre this on subject matter and this way can help keeping focus and motivation.
25. Create a vision board so you can see your dreams and goals. This can also act as a daily reminder of your goals.
26. Spend ten minutes every day doing something creative This can improve your mood and energize your brain.
27. Cut back screen time prior to sleeping to improve rest. This may improve your overall restfulness.
28. Share one silver lining with a friend to practice gratitude. This helps to be closer and create a better vibes.
29. Dedicate five minutes a day to learn a foreign language. And your language skills can build on that gradually.
30. List your top three tasks for the day. This can aid in keeping one focused and productive.
31. Pause and take a deep breath before you respond in conversations. This enhances the communication and decreases the stress.
32. Spend just ten minutes or so a week checking in on where you’re at. Doing so may keep your attention on your goals.
33. It is still a new hobby, even if it is only for a couple of minutes a week. This is what may introduce new interests and capabilities.
34. Cut caffeine out after noon. It has the capability to enhance sleep quality and general well-being.
35. Allocate some time each day to spend on self-care. It can boost your mental and emotional well-being. 
36. Perform a random act of kindness each week. This helps build a sense of community and connection.
37. Dedicate a day every week for a digital detox. This can help recharge you mentally and lower your stress levels.
38. Visualization: Spend five minutes a day visualizing your goals. This is great for motivation and for clarifying the goals.
39. Take some time to do this ONE positive habit every morning That can help you set a good tone for your day.
40. Share this on: 3 — Limit multitasking. That can help productivity and lower stress levels.
41. Learn something new every day for a few minutes. This can expand your knowledge and interests.
42. Learn to say "no" to invitations and requests for your time. This can give you a perspective on prioritizing where to spend your time/energy.
43. Get at least ten minutes outdoors every day. This can enhance mood and overall well-being. 
44. Do brief exercise (or movement) once a day. It can raise energy and health, too.
45. Now write your thoughts, ideas, to do list or anything from your mind down on a paper before going to sleep so that you can have a clear mind. This can help improve sleep quality.
46. For a few valuable minutes each day, reclaim your values. It contributes to self-awareness and decision making. 
47. Make a list of things which brings you joy and look at it frequently. This can encourage positivity and gratitude.
48. Schedule a specific time each day to consume news. It will help alleviate anxiety and enhance clarity of thought.
49. Dedicate quality time to someone you love, even if it’s a simple phone call. This can make relationship stronger and make life even better. 
50. Conclude the day with a positive affirmation. This can uplift a positive outlook and self-esteem.

This simple, yet powerful technique of forcing yourself to do your task every day as a habit can change your life dramatically in the long run. Taking small specific actions as part of daily routines will eventually help you shape success and foster personal development. The journey of a thousand miles, remember, begins with a single step.

So come along make the small shifts and make the atomic habits to create changes in your life. If you need to change something about your life or lifestyle —start now.*** 

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