Latest news with #AtomicHabits
Yahoo
3 hours ago
- Health
- Yahoo
I can think of so many things I love. I'll bet you can, too, and it's empowering
Most friendships include the occasional commiseration conversation. When we're young, those discussions center on homework or dating or parental interference. Eventually, we graduate to work disputes, financial woes and relationship friction. Alas, I've reached the age at which those conversations are constant rather than occasional, and the sources of angst generally are weight gain, politics and maladies. I pride myself on being a positive person, but sometimes waking up with aching knees and a bum shoulder can get depressing. Add to that a volatile stock market, sketchy medical bills and a car issue that may, or may not, be covered by warranty, and it's easy to wallow. Then a friend shared this quote: 'Focus on the things you are for, not the things you are against. Many people spend large chunks of their day thinking about what they hate. They are always telling you about something they dislike: this food, that subject, this political party, that co-worker. You are more than your frustrations. Build your identity around what you love.' It's attributed to James Clear, author of 'Atomic Habits,' though the Google could neither confirm nor deny its origins. Regardless, the message is empowering. So here goes, a few things I love: — I've taken up swimming for the second summer. I've worked my way up to swimming three times a week, one mile at a time. I've learned not to plan anything within two hours of a swim session, because it takes me that long to stop sweating. The thing I love most about swimming? I barely feel those achy joints anymore. — The babies have grown up and gone to college. The toddlers have toddlers of their own. That's how long my family has been gathering for our annual summer reunions. You'd think we'd be tired of them by now, but we're not. This year's trip is three weeks out, and the phone calls and group texts are in full swing as we plan meals, field trips and cabin assignments. I've also started stocking up on Publix BOGOs. (Yay for free Pop-Tarts!) — I recently started driving a new-to-me car that came equipped with Apple CarPlay. How have I driven four and a half decades without being able to shuffle my Pandora stations? Any drive is better when it features Billy Joel, Bonnie Raitt, Tyler Childers, the Partridge Family, Marcia Ball and Willie Nelson. It's also kind of awesome having an on-screen map that tells me when I'm 12 minutes from home. — After 21 years of marriage, my husband knows I'm dead calm when I've sliced off the tip of my finger while cutting potatoes. Blood-curdling screams are saved for flying roaches. — I have solved one of the world's greatest mysteries: Where errant socks go. Turns out we're not paranoid. The washing machine really does eat them. At least mine does. Socks like to get caught in the rubber gasket that seals my front-load washer. Sorry, pups. Didn't mean to wrongly accuse you. — And while we're talking about pups, my life is good. There are people who are literally allergic to dogs. — I love having friends who run the gamut when it comes to age, gender and political preferences. They make me smarter, and they make me laugh. They help me understand different perspectives, and they validate my beliefs. A life of homogeneity would be so dull. These are just a few of the things around which I want to build my identity. Now it's your turn. Will you focus on the things you love? Or will you let the things you hate define you? Suzy Fleming Leonard is a retired journalist who spent 25 years as a writer, editor and columnist at FLORIDA TODAY. Reach her at suzy@ This article originally appeared on Florida Today: When you fill your life with love, there's no room for hate | Leonard
Indian Express
6 days ago
- Indian Express
Loved ‘Atomic Habits'? 5 must-read books to build discipline & effect lasting change
James Clear's Atomic Habits has become a global sensation. Its actionable advice on how to build better habits and break bad ones continues to resonate with millions. With a focus on tiny changes that lead to big results, Clear's approach blends behavioural science, practical strategies, and motivational insight to help readers create systems for long-term success. If you found Atomic Habits helpful, you will like these five books that will help you build disciplne. In The Power of Habit, Charles Duhigg explores how habits form, how they shape our lives, and how they can be changed. Drawing on neuroscience and real-world examples, he introduces the 'habit loop'—cue, routine, reward—and explains how understanding this loop allows individuals and organizations to transform behavior. From how Target predicts customer purchases to how Olympic athletes train their minds, Duhigg uncovers the hidden patterns behind everyday actions. The book is rich in storytelling and packed with insight, offering a framework for replacing unproductive behaviours with empowering ones. Whether you're aiming to break bad habits or build better ones, this book lays out the science and strategy behind meaningful change. Deep Work makes the case for cultivating focus in a world full of distractions. Cal Newport defines 'deep work' as the ability to concentrate without distraction on cognitively demanding tasks, a skill that leads to faster learning, higher quality results, and greater fulfillment. Drawing from psychology, productivity research, and stories of successful thinkers, he outlines practical techniques for carving out time, reducing digital noise, and structuring your day for deep focus. Newport's strategies include embracing boredom, scheduling downtime, and creating rituals that make intense concentration a daily habit. This book challenges the culture of busyness and multitasking, offering a compelling blueprint for anyone who wants to do more meaningful, impactful work. In Tiny Habits, BJ Fogg presents a groundbreaking method for behavior change that starts with the smallest possible actions. Instead of relying on motivation, which fluctuates, Fogg recommends starting with easy, low-effort steps, such as flossing one tooth or doing a single push-up, and tying them to existing routines. These tiny changes, reinforced by positive emotion and consistency, grow into lasting habits. Based on Fogg's years of research in behavioural psychology at Stanford, the book is filled with actionable strategies, real-life success stories, and a warm, supportive tone. It's a guide for anyone who's struggled with self-discipline or felt overwhelmed by change. Essentialism is about making the wisest possible investment of your time and energy. Greg McKeown encourages readers to stop trying to do it all and instead focus only on what is truly essential. With clarity and purpose, he explains how to eliminate the nonessentials, which are the tasks, commitments, and distractions that dilute our effectiveness, and create space for what really matters. The book offers practical tools for saying 'no' gracefully, prioritising what counts, and designing a life driven by intention rather than obligation. Rooted in philosophy, business, and personal development, Essentialism is both a mindset and a system for living with greater purpose, clarity, and impact. 5. Mindset: The New Psychology of Success by Carol S. Dweck In Mindset, psychologist Carol Dweck explores how our beliefs about our abilities shape every area of our lives: from learning and achievement to relationships and leadership. She introduces the concept of the 'fixed mindset' (believing traits like intelligence or talent are static) and the 'growth mindset' (believing abilities can be developed through effort and learning). Through compelling research and real-life examples, Dweck shows how adopting a growth mindset fosters resilience, motivation, and long-term success. The book offers insights into parenting, education, sports, and business, and invites readers to rethink their own internal dialogue. It's a transformative read for anyone seeking to unlock their potential and embrace challenges as opportunities to grow.
IOL News
7 days ago
- General
- IOL News
Rereading Atomic Habits: Realigning My Identity and Habits
Atomic Habits A practical guide to lasting change through small, consistent habits that align with who you are—and who you're becoming. I started asking: Are the systems I'm following still aligned with the person I'm becoming, or are they habits I'm simply loyal to out of routine? James Clear's main idea still holds: small, consistent actions compound into massive change. He writes, 'You do not rise to the level of your goals. You fall to the level of your systems.' That quote has resonated with me since my first read. However, this time, I felt its weight differently. A few days ago, amidst the seasonal shift, the full moon in Sagittarius on 11 June 2025, and the approach of a long weekend, I felt the need to realign—not with hustle culture, but with the essentials: what I do each day and why. I didn't pick up Atomic Habits again to chase new goals. I returned to it because something felt off. Why the Science Still Matters Clear's model of how habits form—through cue, craving, response, and reward—continues to hold weight because it mirrors how our brains conserve energy. Many of our daily actions aren't conscious choices; they're practiced responses. Once a behavior becomes second nature, we're no longer actively deciding. We're simply repeating. That's powerful when our habits are aligned with who we're becoming. But when they aren't, that same efficiency can turn into resistance. Old routines can subtly shape our days without reflection, nudging us toward patterns that no longer fit. Over time, what was once a tool for growth can quietly become an obstacle. Why Identity Matters More Than Routine Clear puts it clearly: 'Every action you take is a vote for the type of person you wish to become.' But what happens when the 'you' those votes were cast for no longer exists? That's where my reread shifted from interesting to necessary. I started thinking about how certain habits, even the most well-intentioned ones, start to lose their hold when they no longer reflect who we are becoming. At first, they feel empowering, aligned with a clear purpose. But over time, if we don't reexamine them, they become something else entirely. Familiar. Automatic. Disconnected. We may keep them because they feel productive, but deep down, they can act more like a performance of a past identity than a reflection of who we are now. When Habits Become Noise One idea stood out more this time: Clear says the biggest threat to success isn't failure; it's boredom. That checked out. A few of my routines, once energising, now feel lifeless. Not because they're wrong, but because they've outlived their relevance. Journaling, exercising, even the way I start my day—they haven't adapted to who I am right now. Habits aren't meant to be relics. They're tools. If the tools are no longer building what matters, it's okay to put them down and choose new ones. What I'm Taking From This Reread I didn't come away with a new productivity system. Instead, I came away with questions: Which of my current habits still reflect the person I'm becoming? Which ones are just old systems on autopilot? What do I need to shift—not in a dramatic overhaul, but in quiet, intentional ways? Because that's what Clear's work ultimately offers: a system for evolving intentionally. Final Thoughts Atomic Habits is not a book about doing more. It's about paying attention. It's about realising that habits aren't just behaviours; they're daily evidence of your values and your identity. This reread was a check-in, a reminder that even the most grounded routines need reflection, especially when you're changing. And we all are.
Vogue Arabia
13-06-2025
- General
- Vogue Arabia
The Japanese Habit That Helps Me Reduce Daily Stress
A few days ago, a friend of mine was telling me that her way of reducing the time she spent on social media (specifically Instagram) consisted of installing the application only once per day—only for the time reserved for browsing—and uninstalling it right after. At first, this seemed like an impractical solution, but when she explained it to me I understood everything. "Social media generates a certain addiction in me, and the way to control it is to only browse them at that moment. I waste less time by installing and uninstalling applications rather than leaving the application visible on my mobile, because in the latter case I'll waste hours by scrolling" he said. He convinced me, after all, that this was his particular strategy to eliminate obstacles that were taking up time and adding stress. Added stress is the stress that results from the feeling that you have spent your free time watching a sequence of unreal lives. It all reminded me of an atomic habit that the originator of this concept, James Clear, explains in his well-known book about those small habits that generate big changes in our lives. Clear always insists that the key to fulfilling resolutions without stress is to make it easy and beautiful (among other things). And that's precisely why he refers to a methodology that originated in Japan in the late 1940s, as explained in an article published in the New Yorker titled Better All the Time . It is known as 'lean' or streamlined production and began when Japanese companies completely overhauled their assembly lines to detect errors before they happened (and not after), carrying out lean production in which waste of all kinds that could worsen both the process and result were eliminated. And by waste they also meant redesigning the workspace so as not to waste time or generate 'movement waste' going from one place to another in search of tools, for example. With this strategy of eliminating barriers of any kind (not only physical, but also what Clear calls 'stress or resistance points') they managed to be much more productive, generate higher quality products and save time and money. And this can also involve eliminating distractions, as was the case with the friend I spoke about at the beginning of this article. The essence of lean This process optimisation methodology is not only applied in business, but also domestically in a much more mundane way to make our lives easier. Just google 'lean productivity techniques' to find several experts who explain how to put these strategies into practice to reduce daily stress caused by certain everyday situations that can be simplified if the process is optimised. For example, Brion Hurley, an expert in the field, confirms that in this way you can reduce frustration, prevent procrastination and save time. And he gives very simple examples that can summarise the essence of the benefits of eliminating barriers or stress points: something as obvious as removing objects from the floor that are obstacles when vacuuming or classifying work tools when cleaning the house, by categories, eliminating the unnecessary and designating a place for each thing—so that every task is not tedious but rather quick and practical. Reduce the stress points of daily activities to live better Clear stresses the importance of not forcing motivation when it comes to maintaining habits, but making things easier and simplifying. And instead of trying to overcome the resistance to stick to that habit, reduce it. "For example, when deciding where to practice a new habit, it's best to choose a place that is on the way when performing your daily routine. It's easier to build habits when they fit into the flow of your daily life. It's easier for you to go to the gym if it's on your way to work, because stopping there isn't going to add much stress to your lifestyle. Conversely, if the gym is off the road you normally follow - even if it's just a few blocks - you'll have to make a detour to get there," he explains. All of this is also about order and cleanliness, which facilitate the process—and even designing environments that facilitate those tasks and eliminate the resistance Clear talks about. In addition, by eliminating those points of tension that take time and energy away from us, "we can achieve more with less effort" and, as the expert points out, we also lighten the cognitive load involved. In short, it is a matter of making the road easier to meet the objectives and thus reduce daily stress. Some ways of eliminating stress points in everyday life Only turn to a fridge with healthy food when hungry. In fact, the Harvard School of Health states that according to a study conducted by Cornell University, people who stored sweets and fizzy drinks on their kitchen counter put on 9 to 11 kilos compared to those who kept them out of sight. Turn off your phone or put it on airplane mode when you need to concentrate at work. Neuroscience expert Ana Ibáñez calls it creating "concentration bubbles' and consists of working without interruptions by creating the environment for it, without a cell phone and even with music and lighting a candle. It all adds up. Practicing sports when getting up (to eliminate any obstacle or resistance during the day) and leaving your clothes ready the night before. Leave your phone in another room during lunch and dinner so that you can eat consciously, without having the impulse to look at your phone. If you want to drink more water during the workday, fill up a bottle and put it on your desk. This avoids the wasted motion of having to fetch it, which generates some resistance. When you start your facial care routine each morning, you can place your outfit of the day on your bathroom counter, so you don't have to rummage through the closet and avoid the stress of not finding something. It's all about making it easy to enjoy it. Article originally published on Vogue Spain
Daily Express
03-06-2025
- Business
- Daily Express
Building personal development plan
Published on: Tuesday, June 03, 2025 Published on: Tue, Jun 03, 2025 By: K Krishnan Text Size: IF YOU want to achieve big things in life – whether it's landing your dream job, starting a business, or becoming a leader in your field – you need a plan. Just like you wouldn't start a road trip without a map, you shouldn't navigate your career and personal growth without a Personal Development Plan (PDP).A PDP is your own customised roadmap to success. It helps you identify your strengths, weaknesses, and the steps needed to reach your goals. The best part? It's not complicated. Anyone – students, fresh graduates, or young professionals – can create one. Why Do You Need a Personal Development Plan? Imagine two friends, Ali and Ben. Ali graduates and just takes any job that comes his way. He doesn't think much about skills or long-term goals. Years later, he feels stuck, wondering why he isn't progressing. Ben, on the other hand, writes down his goals, learns new skills, and seeks mentorship. In five years, he gets promoted, starts a side business, and feels confident about his future. Who would you rather be? A PDP keeps you focused, motivated, and in control of your growth. Here's how to build one. Step 1: Know Yourself – What Are Your Strengths & Weaknesses? Before setting goals, you must understand yourself. Ask: What am I good at? (e.g., public speaking, problem-solving, creativity) What do I struggle with? (e.g., time management, technical skills) What do I enjoy doing? (e.g., teaching, designing, analysing data) Example: Sarah loves writing but is shy. She realises she needs to improve her confidence to become a journalist. Her PDP includes joining a public speaking club. Step 2: Set Clear, Achievable Goals Dream big, but break it into small steps. Use the SMART method: Specific – 'I want to improve my English' is vague. Instead: 'I will read one English book per month and practise speaking daily.' Measurable – Track progress. 'I will learn 10 new words every week.' Achievable – Don't say, 'I'll be CEO in a year.' Start with: 'I'll take a leadership course.' Relevant – Does it align with your long-term dream? If you want to be a chef, coding may not be a priority now. Time-bound – Set deadlines. 'I will complete a digital marketing course in 3 months.' Example: Rahim wants to work in IT. His goal: 'I will learn Python programming in six months by taking an online course and building a small project.' Step 3: Identify Skills You Need to Develop Once you know your goals, list the skills required. Hard Skills (Technical): Coding, graphic design, accounting Soft Skills (People Skills): Communication, teamwork, leadership Example: Aisha wants to be a manager. She needs leadership training, so she volunteers to lead a student project. Step 4: Find Learning Resources You don't need expensive courses. There are many free or affordable ways to learn: Online: YouTube, Coursera, Udemy, Khan Academy Books: Atomic Habits (for discipline), The 7 Habits of Highly Effective People (for success mindset) Mentors: Talk to professionals in your desired field. Many are happy to guide youth. Workshops & Seminars: Check out events by MYFutureJobs, ILM Sabah, or local universities. Example: Jason dreams of becoming a filmmaker. He watches free editing tutorials, joins a local film club, and assists a videographer to gain experience. Step 5: Take Action & Track Progress A plan is useless without action. Start small but stay consistent. Daily: spend 30 minutes learning a new skill. Weekly: Review progress. Adjust if needed. Monthly: Reward yourself for milestones hit. Example: Lisa wants to be a fitness trainer. She exercises daily, studies nutrition, and tracks her progress in a journal. Step 6: Overcome Obstacles Challenges will come – procrastination, fear, failures. But successful people push through. Problem: 'I don't have time.' Solution: Wake up 1 hour earlier or cut down on social media. Problem: 'I'm afraid of failing.' Solution: Every expert was once a beginner. Even J.K. Rowling was rejected 12 times before Harry Potter got published! Step 7: Review & Adjust Your Plan Life changes, and so should your PDP. Every 3-6 months, ask: Am I closer to my goals? Do I need to learn something new? Should I change my approach? Example: David wanted to be an engineer but discovered a passion for teaching. He adjusted his PDP to include education courses. Final Thought: Start Now! The biggest mistake youths make is waiting for the 'perfect time'. There's no perfect time – only now. If you're a student, start building skills early. If you're job-seeking, identify what employers want and train yourself. If you're employed but unhappy, plan your next move. Your future is in your hands. Write down your PDP today – your future self will thank you! Note: K. Krishnan is a career coach and writer, passionate about youth development. Follow for weekly career tips! If you have a question, write to [email protected].
