I used to think I was just bad at building habits.
I’d set ambitious fitness and nutrition goals, convinced that this time I’d stick to them. I’d try different habit-tracking apps, set reminders, and even use sheer willpower to force myself into new routines. But no matter how hard I tried, I always seemed to fall back into old patterns. A few weeks of meal prepping? Gone. A new morning workout routine? Short-lived.
It felt like I was failing over and over again.
Then I read Atomic Habits by James Clear, and everything clicked. This book doesn’t just give you generic “habit hacks.” It explains why habits form, how our brains respond to them, and what we can do to make real, lasting change. The framework focuses on small, incremental improvements that compound over time—without requiring extreme discipline or motivation.
If you’ve ever struggled to stick to your fitness and nutrition goals, I highly recommend reading this book. Check it out here.
But if you want a quick breakdown on how to apply these principles to your health and fitness, let’s dive into the four laws of behavior change and how they can help you finally build habits that stick.
1. Make It Obvious (Cue Your Habits for Success)
Why This Matters:
Our environment plays a huge role in shaping our behaviors—often more than motivation or willpower. If a habit isn’t obvious, we’re more likely to forget or avoid it. By making healthy habits easy to notice, we increase the likelihood of following through.
How to Apply It to Fitness & Nutrition:
Habit Stacking: Attach a new habit to an existing one.
Example:
After I make my morning coffee, I will drink a glass of water.
After I finish work, I will change into my workout clothes.
Prepare Your Environment:
Lay out your gym clothes the night before.
Keep a water bottle on your desk as a visual reminder.
Store healthy snacks at eye level and move junk food out of sight.
Use Visual Cues:
Track your workouts and meals on a habit tracker.
Set calendar reminders for workouts or meal prep.
By structuring your environment in a way that makes good choices obvious, you remove unnecessary barriers to success.
2. Make It Attractive (Craving Fuels Action)
Why This Matters:
We’re wired to repeat behaviors that feel rewarding. If a habit feels like a chore, it’s only a matter of time before we drop it. The trick is to pair new habits with things we already enjoy or find ways to make them more appealing.
How to Apply It to Fitness & Nutrition:
Pair a want with a need:
Only listen to your favorite podcast while walking or running.
Watch a TV show only while stretching or doing core work.
Find Enjoyable Workouts:
If you hate running, try cycling, swimming, or lifting instead.
Join a group class or find a workout buddy to make exercise social.
Upgrade Your Environment:
Buy gym gear that makes you feel confident.
Choose a gym or training space that excites you.
Make Healthy Eating Fun:
Try new recipes or spice blends to make meals enjoyable.
Experiment with healthy versions of your favorite foods.
When your habits feel rewarding, you’ll naturally want to repeat them.
3. Make It Easy (Reduce Friction & Increase Simplicity)
Why This Matters:
If something is complicated or requires too much effort, we’ll avoid it. The key to making habits stick is to reduce friction and make good choices as easy as possible.
How to Apply It to Fitness & Nutrition:
Lower the Activation Energy:
If going to the gym feels like too much, start with just 10 minutes of movement at home.
Keep a resistance band or kettlebell nearby for quick workouts.
Follow the Two-Minute Rule:
Scale down habits to make them effortless to start.
Instead of committing to a 45-minute workout, commit to one push-up. Once you start, momentum will usually carry you forward.
Reduce Decision Fatigue:
Plan workouts and meals in advance so you don’t waste time deciding.
Have a list of quick, go-to healthy meals you can make in minutes.
Batch Cook & Prep:
Chop veggies and cook protein in bulk.
Pre-portion snacks to avoid impulsive choices.
By making good habits stupidly simple, you remove the resistance that usually causes people to quit.
4. Make It Satisfying (Create Immediate Rewards)
Why This Matters:
Our brains are wired for instant gratification. If a habit feels immediately rewarding, we’re much more likely to stick with it.
How to Apply It to Fitness & Nutrition:
Track Your Progress:
Use a fitness journal, app, or calendar to mark completed workouts. Seeing progress is motivating.
Celebrate Small Wins:
Reward yourself for hitting streaks (e.g., after 10 workouts, get new workout gear).
Recognize non-scale victories—like lifting heavier weights or feeling more energized.
Make Healthy Eating Enjoyable:
Instead of banning all treats, find healthier versions of your favorite foods.
Plate your meals in an aesthetically pleasing way—it actually makes them more satisfying.
Gamify Your Workouts:
Compete with a friend or join a challenge (e.g., 30-day push-up challenge). I have some free challenges here!
Try to beat your own personal records in the gym.
When habits feel immediately rewarding, they become easier to maintain long-term.
The Role of Identity in Habit Formation
This is, in my opinion, the most powerful takeaway from Atomic Habits. Real change happens when we shift our identity, not just our actions. Instead of focusing on goals (e.g., losing 10 pounds), focus on the person you want to become.
How to Apply This to Fitness & Nutrition:
Instead of “I want to lose weight,” say “I am the kind of person who prioritizes my health.”
Instead of “I have to work out,” say “I am an athlete in training.”
Instead of “I should eat healthy,” say “I nourish my body with good food.”
Every time you make a good choice, you reinforce that identity. Over time, it becomes who you are, not just what you do.
Final Thoughts
I know firsthand how frustrating it can be to feel like you’re constantly failing at building habits. But the problem was never a lack of willpower—it was the system I was using. Once I started applying Atomic Habits, everything changed.
If you’re serious about improving your fitness and nutrition, stop relying on motivation alone. Use the framework:
✅ Make it obvious (set cues and reminders).
✅ Make it attractive (pair habits with things you enjoy).
✅ Make it easy (remove friction and simplify).
✅ Make it satisfying (track progress and celebrate wins).
These small changes compound into massive results over time.
Now, it’s your turn: Which one of these strategies will you implement today? Let me know in the comments!
Comments