1. Focus on Identity Over Goals
Clear’s first piece of advice is to focus on who you want to become rather than the outcome you want to achieve. This principle is especially useful for parents, multi-job workers, and people in recovery who often feel overwhelmed by the idea of adding yet another task to their already busy lives.
Instead of focusing on the goal of “losing 20 pounds” or “exercising every day,” start by focusing on your identity. For instance, you might say to yourself, “I am the kind of person who makes time for their health,” or “I am someone who values their physical well-being.” By shifting your mindset from external goals to internal identity, you’ll begin to naturally gravitate toward actions that align with your desired self-image.
This approach is particularly powerful for people recovering from addiction. Identity-based habits help shift your mindset from “I need to avoid my old behaviors” to “I am someone who takes care of my mind and body.”
2. Start Small: The Power of Tiny Habits
One of the most effective strategies in Atomic Habits is the idea of making habits so small they’re impossible to fail. This is perfect for parents with limited time, people juggling multiple jobs, and individuals in recovery who might be struggling with a lack of energy or motivation.
Instead of committing to an hour-long workout, begin with something as simple as 5-10 minutes of exercise each day. This could be as easy as a short bodyweight routine (like squats, push-ups, or planks) or a brisk walk around the block. By starting small, you’re lowering the barrier to entry, making it much easier to get started. The key is consistency—when you stick to small habits every day, they’ll compound over time, leading to significant progress.
For those in recovery, small workouts are a great way to gradually build momentum and self-confidence. It’s important to remember that progress doesn’t have to happen in big leaps. Each tiny success is a win that reinforces the idea that taking care of your body is possible, even during challenging times.
3. Make It Easy: Environment Design
Clear argues that making good habits easy is crucial to their success. For parents, multi-job workers, and those in recovery, time and energy are precious resources. By making exercise as convenient and effortless as possible, you’ll be more likely to follow through with your routine.
One way to do this is by designing your environment to support your workout goals. This could mean laying out your workout clothes the night before so they’re ready to go when you wake up, keeping dumbbells or resistance bands in a visible spot at home, or scheduling your workouts during times when your energy levels are highest—perhaps right after a work shift or during your child’s nap.
Additionally, you can use technology to your advantage. There are numerous workout apps that allow you to complete quick, effective routines anywhere, whether you’re at home or at the office. By reducing friction between you and your goal of working out, you increase the chances of success.
4. Habit Stacking: Link Your Workout to a Current Routine
One of the most effective strategies Clear discusses is habit stacking, which involves attaching a new habit to an already established one. For example, if you’re a parent who always has coffee in the morning, you could stack a five-minute stretch session right after you make your coffee. If you’re a person with a busy work schedule, you might do a short, quick workout before checking your emails.
For those recovering from addiction, habit stacking could be a useful way to replace old, unhealthy behaviors with positive routines. If you’re used to a specific time of day where you typically engage in certain behaviors (like smoking or drinking), replacing that time with a quick workout or a short walk can help build a new pattern of action that reinforces a healthier lifestyle.
5. Track Your Progress: Use the Two-Minute Rule
Clear introduces the two-minute rule—the idea that any new habit should take no longer than two minutes to perform. This makes it incredibly easy to stay consistent and build momentum over time. For a parent, someone with a busy job, or an individual in recovery, the two-minute rule makes it simple to fit a workout into your day, no matter how full your schedule might be.
For instance, if you only have a couple of minutes, you could perform two minutes of jump rope, do 20 squats, or walk briskly around your block. This short duration is enough to get your blood flowing, clear your mind, and remind you of the importance of your health.
Tracking your progress—whether through a fitness app, journal, or calendar—reinforces your commitment to the habit. It can be as simple as checking off each day that you complete your workout, giving you a visual representation of your dedication. Over time, the streaks you build will become motivating, and the habit will feel less like a chore and more like an ingrained part of your routine.
6. Be Patient and Flexible: Focus on Long-Term Consistency
Finally, one of the most important lessons from Atomic Habits is the importance of patience. Building a workout routine, especially under challenging circumstances, won’t happen overnight. It’s about consistent, gradual improvements over time. Life will inevitably throw obstacles your way, whether it’s a sick child, a demanding work schedule, or the emotional and physical challenges that come with addiction recovery.
That’s why it’s important to be flexible. If you miss a workout or your routine needs to change, don’t beat yourself up. Instead, focus on getting back on track as soon as you can. Remember that small setbacks don’t mean failure—they’re just part of the process.
Conclusion
Building a successful workout routine doesn’t require perfection—it requires persistence and understanding how to make habits stick. By applying the principles of Atomic Habits—focusing on identity, starting small, making things easy, habit stacking, and tracking progress—you can create a sustainable workout routine that fits into even the busiest of schedules. Whether you’re a parent, a multi-job worker, or someone in recovery, the key is to make exercise a regular, manageable part of your day. Small actions, compounded over time, will lead to lasting change.
