Atomic Habits.

Coaching conversations I have with leaders can often lead towards the need to build new habits.  Leaders will readily tell me that the change they are working on is not necessarily a new challenge; it’s something they have never learned to truly master. They then look to me, as the coach, to produce a magic wand that will cure them of their lack of consistency or motivation.

Unfortunately I don’t have a magic wand but I have read Atomic Habits by James Clear and it made a lot of sense to me. I regularly recommend it to coaching clients and find myself referencing it in BOMA Sessions too…so time to give you an overview.

James Clear's Atomic Habits has quickly cemented itself as a modern classic in the realm of personal development and behavioural psychology. At its core, the book makes a compelling argument: small habits are the building blocks of monumental change. Drawing from both academic research and personal anecdotes, Clear creates a blueprint for sustainable self-improvement that’s as practical as it is inspiring.

The Core Philosophy

Clear doesn’t just tell you to change your habits—he deconstructs habit formation so you understand why it works. He introduces the concept of “atomic habits,” which he defines as “a regular practice or routine that is not only small and easy to do but also the source of incredible power; a component of the system of compound growth.”

This idea of compound growth—the way small improvements snowball over time—is central. “Habits are the compound interest of self-improvement,” he writes. “The effects of your habits multiply as you repeat them.” What’s refreshing is how Clear shifts the focus from goals to systems. According to him:

“You do not rise to the level of your goals. You fall to the level of your systems.”

The Four Laws of Behaviour Change

To help readers build better habits and break bad ones, Clear lays out four laws. Each serves as a step in the habit loop:

Law 1 – Make it obvious

Use a Cue to help you with this –  Want to drink more water? Leave a glass on your desk.

Law 2 – Make it attractive

Layer it with something you love, so it gives you a Craving to do the new behaviour  – Only watch Netflix when you are doing your Stretching exercises.

Law 3 – Make it easy

Reduce the friction so that you Response well to having to carry out the new behaviour. Clear advises “Reduce the number of steps between you and your good habits”

Law 4 – Make it satisfying

We all love a Reward and some recognition of our efforts.  Use reinforcement, build some kind of habit tracker to get some instant gratification.

These laws make up a reliable system that readers can apply to many areas of their lifes and not just to work.

Identity-Based Habits: A Psychological Shift

One of the book’s most powerful concepts is how habits shape identity, not just outcomes. Clear writes:

“Every action you take is a vote for the type of person you wish to become.”

Instead of focusing on external goals, such as “I want to write a book,” he encourages internal transformation: “I am a writer.” This reframing helps habits stick because you're aligning them with who you believe you are.

An example he offers is that of someone trying to quit smoking. It’s more effective to say “I’m not a smoker” than “I’m trying to quit.” The former invokes identity; the latter implies struggle.

Real-World Application

Clear’s examples range from athletes to entrepreneurs. He mentions Olympic gold medallist Michael Phelps, who developed a specific, repeated routine before each race—a testament to the power of habit stacking and consistency. He also references Benjamin Franklin’s daily schedule, which included self-reflection—an early form of habit tracking.

These examples aren’t just anecdotal; they illustrate Clear’s point that success often comes from boring consistency rather than intense, short-lived effort. He even notes:

“It’s not the single 1% improvement that changes your life, but the daily consistency of it.”

Tracking and Accountability

Clear advocates for habit tracking as a method of visual reinforcement. This can be as simple as crossing off a calendar or using an app. “Missing once is an accident. Missing twice is the start of a new habit,” he warns—emphasising the importance of continuity.

He also explores social influence. Surrounding yourself with people who embody the habits you wish to form can subtly push you in the right direction. Peer pressure isn’t always bad—it can be leveraged to drive positive change.

Final Thoughts

I really like this book, which is why I keep recommending it.  I find the writing clear and accessible with a conversational tone.  It gives lots of usable tools and I love the examples and scientific backing that provides weight to its simplicity.

Its simplicity might leave out some deeper considerations that can make behavioural change challenging but it provides better guidance for making change than getting stuck in the loop of never mastering a new behaviour.

It empowers readers to make meaningful changes by shifting their focus from outcome to process, from willpower to environment, and from goals to identity.

In Clear’s own words:

“Small habits don’t add up. They compound. That’s the power of atomic habits.”

Coaching Questions to get you started:

1.       Who do you want to become as a leader and what daily habit would reinforce that identity?

2.       What small, repeatable action could you build into your day that would create meaningful change over time?

3.       What system or environment could you design that makes it easier to show up as your best self?

4.       How will you track or celebrate progress to stay motivated and consistent?

5.       Who around you models the leadership habits you aspire to and how could you learn from or mirror them?