In this article, I’d like to share 30 “one-sentence stories” about building better habits. (They are not all exactly one sentence, but they are very short.)
None of these stories are mine. They were sent to me by readers of Atomic Habits. My hope is that these examples will illustrate how real people are putting the book into practice. They will show you what people are actually doing to build good habits and break bad ones. And hopefully, they will spark some ideas for how you can do the same.
I have divided the stories into categories that roughly correspond to different sections or ideas in the book.
Identity-based habits
One of the central ideas in the book is the concept of building “identity-based habits”, which essentially recommends focusing on the type of person you wish to become rather than the outcome you wish to achieve.
One reader named Roland used the idea to improve his eating habits.
“I stopped eating unhealthy food via identity change,” he wrote. “I tried many times in the past, but it became easy — natural — only after I had made the conscious decision that I want to be someone who eats healthy. Instead of aiming for I want to stop eating bad food, I tried changing the mindset to I am someone that eats healthy and lives a healthy life. It changes how you approach things.”
Another reader named Robert employed this idea to help him quit smoking. He wrote, “I recently stopped smoking and the difference between I don’t smoke and I can’t smoke is a powerful trainer of my brain. The positive message of I don’t smoke is that I have not “given up” anything. I am not sacrificing a pleasure. I am investing in my future happiness and wellbeing.”
Like most strategies in the book, the concept of identity-based habits can be combined with other habit building tactics. For instance, one reader used an external reward of $10 to reinforce the desired identity. “I told myself, I am no longer a drinker. Then, after each day of non-drinking, I gave myself $10 to buy something nice rather than poison (like clothes and household items). Today, I no longer need the allowance and I’m six years sober.”
Chapter 2 of Atomic Habits covers these strategies in much greater detail.
Changing the Cues
Another way you can change a habit is by identifying and altering the cues that prompt your behavior. This is precisely what many readers have done.
One woman named Lisa cultivated a reading habit by increasing her exposure to books. “I’ve read more books by continually having 20-30 books on hold at the library,” she said. “It saves time on browsing for books. I always have new things to read with a three-week deadline.”
Heather used a similar strategy to reinforce the simple habit of drinking more water. “I use color and placement for visual reminding and motivation. I poured water in a bright aqua water bottle – my favorite color – and placed it on my nightstand so I couldn’t miss it when I woke up.”
Other readers have done the opposite. They reduced exposure to negative cues. One man named Max managed to eliminate his e-cigarette habit. “I quit e-cigarettes with a combination of determination and also quitting coffee at the same time, which was a trigger for me as I’d smoke and drink coffee together in the morning.”
Nearly all great ideas follow a similar creative process and this article explains how this process works. Understanding this is important because creative thinking is one of the most useful skills you can possess. Nearly every problem you face in work and in life can benefit from innovative solutions, lateral thinking, and creative ideas.
Anyone can learn to be creative by using these five steps. That’s not to say being creative is easy. Uncovering your creative genius requires courage and tons of practice. However, this five-step approach should help demystify the creative process and illuminate the path to more innovative thinking.
To explain how this process works, let me tell you a short story.
A Problem in Need of a Creative Solution
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Nearly all great ideas follow a similar creative process and this article explains how this process works. Understanding this is important because creative thinking is one of the most useful skills you can possess. Nearly every problem you face in work and in life can benefit from innovative solutions, lateral thinking, and creative ideas.
Anyone can learn to be creative by using these five steps. That’s not to say being creative is easy. Uncovering your creative genius requires courage and tons of practice. However, this five-step approach should help demystify the creative process and illuminate the path to more innovative thinking.
To explain how this process works, let me tell you a short story.
A Problem in Need of a Creative Solution
In the 1870s, newspapers and printers faced a very specific and very costly problem. Photography was a new and exciting medium at the time. Readers wanted to see more pictures, but nobody could figure out how to print images quickly and cheaply.
For example, if a newspaper wanted to print an image in the 1870s, they had to commission an engraver to etch a copy of the photograph onto a steel plate by hand. These plates were used to press the image onto the page, but they often broke after just a few uses. This process of photoengraving, you can imagine, was remarkably time-consuming and expensive.
The man who invented a solution to this problem was named Frederic Eugene Ives. He went on to become a trailblazer in the field of photography and held over 70 patents by the end of his career. His story of creativity and innovation, which I will share now, is a useful case study for understanding the 5 key steps of the creative process.
If your life is anything like mine, you have a lot going on. Every week is full of work assignments, family commitments, goals, and dreams. I remember ending some weeks on top of the world, and other weeks, I felt like I didn’t accomplish much.
Photo from Shutterstock
And sometimes, I ended my week feeling overwhelmed. Does any of this sound familiar to you?
Planning your week is a great way to stay on top of everything and avoid last-minute disasters. This post outlines what works for me in five easy steps to prepare for the week ahead. As you read through, I encourage you to apply the steps that work for you and eliminate anything that doesn’t.
Disclosure: This page contains affiliate links, which means I receive a small commission, at no extra cost to you, if you purchase using the links.
Step #1 — List
One of the best ways to prepare for a busy week is by setting aside time on the weekend — either Saturday or Sunday — to list all of your meetings, appointments, tasks, and commitments for the upcoming week. Also, include any goals or projects that need your attention. Don’t worry about how many items you list, as some of the things you want to work on may flow into the following week. By getting everything out of your head, you can see what’s ahead of you. With a plan in place for the whole week, I wake up on Monday feeling more organized and ready to take on the week.
Click here to read the blog post on how to add calm and focus to your life.
Step #2 — Categorize
Once I list all my thoughts and tasks, I group everything into different categories. I encourage you to create categories that work for you. The categories I use for my system are:
Business, faith, medical, self-care, home-life, connections, and fun.
As you categorize your tasks, you can use one or more of the following tools:
Use the display that works best for you and keep it where you can see it every day. Then, as you go through your week, mark off everything you complete. If you cannot complete a task, move it to the next day or the following week.
Step #3 — Organize
To help organize your tasks, you can use lots of systems. I like the Eisenhower Matrix, which allows you to decide which tasks are most important by categorizing them into four boxes. It’s a simple decision-making tool that can help clear up your schedule so it will be more organized and efficient.
Stephen Covey popularized the Urgent-Important Matrix in his best-selling book The 7 Habits Of Highly Effective People. This habit is named after Dwight D Eisenhower, who organized his obligations so that only matters of importance and urgency came across his desk.
But there is a clear distinction between important and urgent tasks.
Urgent tasks are the ones that demand your attention. A good example is an email from someone who needs a report by the end of the day.
Important tasks are the backbone of all other work. With important tasks, you have more time than you do with urgent tasks. For important tasks, apply a deadline and work on them until they are complete. Then, monitor your progress to ensure that the tasks don’t become urgent due to procrastination or missed deadlines.
Step #4 — Schedule
When planning your schedule, make sure to balance your week by choosing the important and urgent tasks from each category. If some tasks seem more pressing than others, use those as priorities for planning out what needs to be done first so they don’t fall through the cracks.
Step #5 — Reflect
Well done! You’ve made it to the end of another week. Take some time for yourself and do a weekly reflection. What are your thoughts on how things went this time around? Do any tasks need moving to next week? Make a note of anything that didn’t go well to make changes.
Writing is hard. Despite your best efforts, you can never find enough time to get your content out the door. You dream about the day when you have a writing routine that helps you write and publish content consistently. If this sounds familiar, it may be time for you to fix your broken writing routine immediately.
But what if I told you I know how you feel? Despite writing content for work, I struggled to write every book I started between 1997 and 2017. Ten years! However, in six months, I became a published author by making a few changes in my writing routine.
I will share some tips to help you fix your writing routine. By adding these tips to your writing routine, you’ll find a flow and a process that works for you.
Disclosure: This page contains affiliate links, which means I receive a small commission, at no extra cost to you, if you purchase using the links.
(Photo: Shutterstock)
Take small steps to make big changes
Lean Six Sigma is an effective method used to solve problems. For example, I learned to use Lean Six Sigma tools while working as a communicator in manufacturing. Since it was clear my writing routine wasn’t working, I turned to Six Sigma to help me solve the problem.
I decided to use the Kaizen approach, which uses small steps to improve a process, a habit, or a product. While I believe in the DMAIC tool, where you create a plan to define, measure, analyze, improve and control a process, I decided to make my version called AIM, which allows me to analyze, improve and manage.
I recorded my answers on sticky notes, which I put on a large piece of paper taped to the wall. Once I reviewed my notes, I discovered a few reoccurring themes. Whether writing an article or a book, I realized that time and place were issues affecting my writing.
To improve, I turned to Dr. Robert Maurer’s book, One Small Step Can Change Your Life: The Kaizen Way. Dr. Maurer believes that by taking small steps to correct a problem, we only need to take small actions to achieve our goal.
I agree and embrace this approach. So, I asked myself, ‘What small steps will I take to fix my problems in managing when and where I write?’ The small steps I decide to take serve as actions to fix my problems.
Finally, to help me manage my writing routine, I kept my actions visible to stay focused.
Action step: Analyze your current writing routine to determine what works and what doesn’t work. Be honest with yourself. Determine what small actions you will take to improve.
Say goodbye to excuses
If you want to be a writer, you must constantly improve. Jerry Jenkins
As a certified Six-Sigma communicator who tells clients, ‘Change does not have to be hard. You can do this,’ it was time to take my advice and change my thinking about writing.
With the research compiled to start my small actions list, I examined my unfinished writing projects to see any worth saving. A book I wanted to write was the only thing worth pursuing. But before I started researching, outlining, or writing, I had to deal with my problem with finding the right time and a place to write.
My list of reasons I could not write included too much work, too many projects; family obligations like taking my son to swim practice; carpool duty; and not writing in my favorite spot. The list was long.
But my reasons were excuses. It was as if I expected time and opportunity to tap me on the shoulder. But it never happened.
Not finding the right time and place to write were excuses I needed to kiss goodbye.
Action step: Make a list of why you struggle with your writing projects. Pick out the excuses. Determine what small actions you will take moving forward. Add the information to your vision board.
See yourself in the future
Change starts in one’s mind.
Real change requires both head and hands. In addition to doing things differently, we must also think differently. For me, this meant prioritizing my writing.
I practiced mind imagery to complete my book, where I saw myself writing and finishing my first book. Used by professional athletes like Tiger Woods and Michael Jordan, mind imagery allows you to see yourself completing a task like swinging a golf club, making the winning shot, or, in my case, picking up a copy of my first book.
How often did I do this? Every day until I finished the book.
I envisioned myself writing everywhere through imagery – in my kitchen, at airports, in train stations, in the carpool line (before school let out). And it worked – soon, I was able to write consistently.
If you want to see a change in your actions, you must first change your thinking.
Karen Brown Tyson
Action step: Identify one to two writing projects you want to complete. Use mind imagery to envision yourself finishing your next writing project.
Divide writing projects into manageable tasks
Armed with a new way of thinking, I ditched my old writer mindset.
I got rid of all romantic fantasies about locking myself in a room for an entire weekend and emerging with a 50,000-word manuscript ready for publication.
I am not saying writing 50,000 in two days can’t happen. I’m just saying I no longer think about writing a book this way.
Writing a book can be a big challenge. I realized writing a book overwhelmed me to the point I would give up.
I divided my book writing project into manageable tasks and created a writing map with my new mindset.
One thing to remember: the writing map is only a guide. I still created a detailed outline and marketing plan for my book.
Action step: Create a writing map. Identify the steps you will take to complete your writing assignment. Post your writing map where it is visible.
Find the right time and place to write
Have you ever struggled to find the right time and place to write? I did.
I had no problem writing content anywhere and everywhere for work. Writing presentations at the airport before a flight? No problem. Writing a press release before bed after an 18-hour day? No problem. Writing one chapter of my book during a five-day business trip? Not happening.
It was easy to put other people’s projects and priorities ahead of mine. I had to learn it was okay to take care of the world as long as I cared for myself.
Does this describe your writing life? If so, it’s time to get a grip on when and where you write.
Step 1 — Determine the most important things you must have each time you write. My must-have items are a laptop, notebook and pen, and headphones. If you need coffee, add it to your list.
Step 2 – Whether you write at home or want to write while traveling, figure out how you will manage potential distractions. For example, I write at the kitchen table when everyone is out of the house at home. However, when I write in public places like coffee shops, airports, or train stations, I use my headphones to minimize noise and distractions.
Step 3 — Identify your ideal time to write. Pick a time when you are most creative. For example, I like to write between 5 and 10 a.m. using my laptop. However, if I’m traveling and don’t have time to write until later afternoon, I use a notebook to capture my thoughts.
Imagine sitting down to write again, but you are eager to get to work this time.
Instead of dreading the sight of your computer, you look forward to writing.
You took the necessary steps to find time to write.
You’ve got your new writing routine. Now all you have to do is follow it.
The world is waiting to read your next masterpiece.
Starting a new side gig is exciting. You wake up every day eager and focused on getting your product or service into the hands of new customers. But as time moves on, it’s easy to feel overwhelmed by everything you have to do. Then, before you know it, you feel frazzled as you start to lose focus.
But what if I told you there are ways to make your side gig less stressful and more productive? I will share some tips for relaxing while you work in this post. By incorporating these techniques into your routine, you’ll find it easier to stay focused and get things done. So let’s dive in!
Disclosure: This page contains affiliate links, which means I receive a small commission, at no extra cost to you, if you purchase using the links.
Schedule regular brain dumps
When I try to hold all of my thoughts, ideas, and tasks inside my mind, I start to feel overwhelmed. So to add calm to my day, I like to do brain dumps. Brain dumping is a technique that helps you clear your mind and organize thoughts. It makes it easier to focus on things that need to be done instead of just letting everything bounce around in your head without any organization or structure. I use a brain dump list to get everything out of my head and organize it based on what’s important. Depending on the project, I use different notebooks, flipchart paper, PowerSheets, or Workflowy. For your brain dump sessions, find what works for you.
Identify your priorities weekly
In his book The 7 Habits of Highly Effective People, Stephen Covey popularized a theory from President Eisenhower called “The Decision Matrix.” This matrix consists of four boxes that describe different types or levels of importance and urgency. The quadrants are — 1) Urgent/Important; 2) Not urgent but important; 3) Urgent/Not Important; and 4) Not Urgent and Not Important. These labels can help solopreneurs, and creative entrepreneurs identify what they should think about, not waste unnecessary thought or energy.
When I am overwhelmed, I start prioritizing my to-do list with the method below:
Urgent & Important = tasks I need to do this week, like client assignments or get a post ready for next week.
Urgent & Not Important = things I can delegate, such as trips to the office supply store.
Not Urgent but Important = these are important things, but they do not need to be done now. Some examples include buying a gift or having lunch to catch up with a friend.
Not Urgent & Not Important = these are things that can be deleted or scheduled for later.
Once I understand what’s on my to-do list, I then decide what are the three most important tasks I need to work on each day. Since I get up early every day, I like to knock out my three most important tasks first. Now, if you work all night, say from 11 p.m. until 7 a.m., you may not be able to tackle your three most important tasks until the afternoon or whenever you wake up. The point is that you divide and conquer. Prioritize your to-do list by identifying the top three tasks you need to accomplish each day based on urgency and importance. Here are a few planning worksheets to get you started.
Set boundaries between your day job and your side gig
Stress can creep in if you have a full-time job and a side gig. As much as possible, avoid letting your full-time job collide with your side gig. For example, don’t work on tasks for your side gig when you’re scheduled to work your 9-to-5 job. Doing so will only add stress to your day. Instead, schedule time on your calendar where you can work on your business without feeling guilty about neglecting your day job.
Make time to see the positive in each day
Waking up and going to bed with what seems like tons of work can feel overwhelming. However, studies show that if we make an effort to see the positive each day, we can develop an optimistic outlook. One of the things I like to do to stay positive is write in my gratitude journal. A gratitude journal is a great way to reflect on people you appreciate or ways your day was unique and special. I like to reflect on the things I’m grateful for and any accomplishments made throughout the day.
Take a brain break from your side gig
Managing a side gig takes a lot of time and energy. In addition to running a business, you might be in a season of your life that’s very busy – maybe you have a new baby, or perhaps you’re caring for a family member – be kind to yourself. Pick one day per week to take a break from your day job and your side gig. Give your brain a chance to rest and recharge each week. Go to a movie, read a book, or try a new spin class at the gym. Then, when you return to your side gig, you will feel refreshed.
