Building Good Habits


Tips for developing good habits & daily routines 


I have recently read the book “Atomic Habits” by James Clear. I’d highly recommend it to anyone, so I thought I’d share some top take-aways relevant to health and exercise. 

“Success is the product of daily habits – not once in a life-time transformations.”

We don’t have to reinvent the wheel or make a dramatic shift in our health or exercise to achieve the outcome we are after. Simple, small, regular habits are key to making a sustainable shift to where we would like to be. All too often we see people boom & bust, where they have ramped up their exercise to overload levels. Taking it slow yet steady with a consistent and gradual approach is far more achievable.


“The most effective way to change your habits is not to focus on what you want to achieve, but who you want to become.”

Starting with our personal identity is the first step to adding meaning to our behaviours. If you know who you want to be, you can work backwards to the steps it takes to make it happen. If you want to be John the swimmer – what does that look like? Maybe it means you swim twice a week at the local pool for 30mins. If you want to be Sue the reader, maybe it means you turn off the TV at night and pick up the book. If you want to be healthy and fit, what does that mean to you? Ask yourself, then work it back. 


“Good habits make time your ally. Bad habits make time your enemy.”

The longer we sit on the couch, the harder it is to get up. Bad habits are tricky to shake, particularly the longer they’ve been ingrained. On the flip-side, although a small good habit at first may seem insignificant, the longer we can complete it consistently, the more exponential it’s impact. Knowing this, what better time to start than now?


As we mentioned at the top, there is a temptation to try and change the world and flip everything on it’s head in our quest for healthy exercise routines. Resist it if you can, and focus on one or two simple changes you can tweak as easily and consistently as possible. It could be putting your runners next to your bed each night ready for the morning. It could be setting your alarm to go off with your favourite song to wake up and move to. Make it easy, make it fun, and let the habits stack up to be the healthy and active version of yourself you want to be.   

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