By Francis P. Xavier, SJ
Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones by James Clear, Random House, London, 2018.
When will it be possible to see the invisible, to hear the inaudible, and to do the impossible? When someone has cultivated the needed habits.
For example, you may think that it is impossible to write a book. But it is very easy to write one sentence a day. When that becomes a habit, then you could write a paragraph. After a few days, writing one thousand words would be possible. And this would take you to write a five-thousand-word article. Then, writing the book is not very far away (p.163).
Four Step Formula:
The book Atomic Habits by James Clear (2018) describes the process of achieving mastery or greatness. It follows a four step formula of cue, craving, response, and reward (p.9). An innate liking or desire, when noticed and consciously nurtured, becomes a craving, gearing up one to respond by efforts. The outcome is the reward. “Breakthrough moments are often the result of many previous actions (efforts), which build up the potential required to unleash a major change” (p.21).
It is achieved by building up habits: “Habits are like the atoms of our lives. Each one is a fundamental unit that contributes to your overall improvement. At first, these tiny routines seem insignificant, but soon they build on each other and fuel bigger wins that multiply to a degree that far outweighs the cost of the initial investment. They are both small and mighty.
This is the meaning of the phrase ‘atomic habits’ – 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” (p.27).
“Habits are like the atoms of our lives. Each one is a fundamental unit that contributes to your overall improvement.”
Whatever you want to achieve or to build up a good habit, first make it clear and obvious (Cue), then make it attractive (Craving) so that you are getting more and more interested in it. By regular practice you make it easy (Response); and finally you are able to enjoy the outcome (Reward).
Making it obvious is just to make it a routine as a built-in event in daily life. If what you do becomes interesting and attractive, you would not feel the boredom of repetition. Repetition makes perfect. ‘A genius is not born, but is educated and trained’ (p.113).
Change of Habits:
At times we might need to change an existing habit. One habit can be replaced by another habit. Our attitude makes the difference here. If changing the habit might challenge our dear and near ones, it may not be attractive; but when changing the habit might make us a better fit in our surroundings, then change is very attractive (p.121). Often people enjoy approval, respect, and praise from others; and if the changed habit wins approval, respect, praise, then the change becomes easier. “We tend to adopt habits that are praised and approved by our culture because we have a strong desire to fit in and belong to the tribe. We tend to imitate the habits of three social groups: the close (family and friends), the many (the tribe), and the powerful (those with status and prestige)” (p.122).
Two- Minute Rule:
Much depends on one’s attitude: A person using a wheelchair, when asked whether it was difficult to be confined to the wheelchair, he replied, “I’m not confined to my wheelchair – I am liberated by it. If it wasn’t for my wheelchair, I would be bed-bound and never able to leave my house.” This shift in perspective completely transformed how he lived each day (p.131).
‘The Two-Minute Rule’ is to start with an easy, doable part and make progress, as you make it a habit. Once repeated practice makes it a routine, you could get along with the difficult part of the same habit. Here is an example: “Running a marathon is very hard. Walking ten thousand steps is moderately difficult. But walking ten minutes is easy. And putting on your running shoes is very easy. Your goal might be to run a marathon, but your gateway habit is to put on your running shoes. That’s how you follow the Two-Minute Rule” (p.163).
What makes the habit lasting or permanent is to make the habit satisfying. We tend to repeat a practice that makes us feel satisfying. Feeling of pleasure, even minor ones like washing one’s hand with soap that smells nice and lathers well, might signal to the brain: ‘This feels good; and so do this again.’ Pleasure or a sense of satisfaction teaches our brain that a behavior is worth remembering and repeating (p.185). Auto suggestion picks up momentum.
Scientific behavioural research shows that the environment we create for ourselves or the surroundings we are in could make us or break us. In a research, scientists played a loud noise in the nursing ward, some babies turned toward it while others turned away. The researchers tracked these children through life. They found that the babies who turned toward the noise tended to grow up more extroverts; while those who turned away were more introverts.
Situations could make all the difference from being merely good to being truly great: “People who are high in agreeableness are kind, considerate, and warm. They also tend to have higher levels of oxytocin, a hormone that plays an important role in social bonding, increases trust, and acts as a natural antidepressant.
At times we might need to change an existing habit. One habit can be replaced by another habit.
Good to Great:
J. Collins in his book, Good to Great (2001), explains how one can move from good to great. Once you become great you can remain with enduring greatness. In building up atomic habits the secret of gaining mastery is in becoming endlessly ‘fascinated by doing the same thing over and over’ (p.236). Thus the simple formula James Clear suggests is: habits + deliberate practice = mastery (p.240).
In order to achieve great things the initial investment is interest; repeating what you have started is the recurring investment. Then, enjoying the repetitive practice is to pick up momentum of expertise, till it becomes a second habit leading to excellence in one’s habit. The desire becomes feeling; the feeling brings in interest; interest shapes up as attitude; attitude becomes habit; and habit becomes mastery, bringing in success.
Some might think the modern technology might help in this process. Technology might serve as an accelerator (like instruments in the lab experiment) but it may not create any momentum in the progress. Computers, telecommunication gadgets, robotics, Internet etc can only help us to do better. But no technology can bring in lasting and meaning discipline to gain mastery over the hard and brutal reality one faces in life (J. Collins, Good to Great, p.161).
The atomic habit has its origin like the trickle of water droplets from the glaciers on the mountain. But as the droplets gather and constantly flow down from the mountain they build up into a rivulet, which then becomes a river. Atomic habits are similar to that: You start small, but keep going making it a routine till you attain the critical point or the break through moment to achieve great things in life. The book, Atomic Habits, gives us a glimpse into the life of the author, James Clear, who was devastated by a life-threatening baseball accident. But he achieved a remarkable recovery. He did this not by any dramatic miracle but through small bite-sized daily habits. In this book, he breaks down great success into tiny and doable daily habits, leading to success in all areas of one’s life. All you need to keep in mind is to keep the goal ever in sight; do not give up on the face of minor and temporary difficulties and challenges; keep going till difficult things become easy and the easy ones become part of your life.
Francis P. Xavier, SJ (CEN) is now Program Director, DACA, Madurai, Tamil Nadu, India. He can be contacted at francisx@gmail.com.
