ATOMIC HABITS: WORKSHOP #2
This audio-based workshop has been designed to support everything you are learning as you read through the latest featured title, Atomic Habits by James Clear.
This is the second of six audio sessions in which Toni will be highlighting a key concept, exercise and quote as well as sharing some journal prompts based on the first law of behaviour change - MAKE IT OBVIOUS - and chapters 4-7: The Man Who Didn’t Look Right, The Best Way to Start a New Habit, Motivation is Overrated, and The Secret to Self-control.
You can listen to this workshop before reading, to get you excited about what's to come, or after reading, to cement your learning. The Journal Prompts mentioned are also shared below.
Let's go...
[play me] ATOMIC HABITS Guided Workshop #2
“If you don’t want to slip, stay away from slippery places.”
JOURNAL PROMPT
In Chapter 5, The Best Way to Start a New Habit, James Clear introduces us to the idea of Habit Stacking, which is basically identifying a current habit you already do each day and then stacking a new behaviour on top: After I do X (my current habit), I will do Y (my new habit).
We know that affirmations work because of repetition and so this week in your journal we would love you to create a new habit stack of your own (you can using the examples below for inspiration) and then write it out 10 x night, reading it aloud as you do. The idea being that the combination of doing and writing and speaking this new habit stack means that your current habit will very soon become the trigger for your new one.
HABIT STACKING examples from James Clear (shared on his website).
When I get on the subway, I will always stand instead of sitting.
Every year on my birthday, I donate to charity.
After I turn on the shower, I will do five burpees.
After I lay down in bed for the night, I think of one positive thing that happened today.
After I get in my car, I will take three deep breaths.
After I get home from my violin lesson, I will take my violin out of the case and put it on a stand where I can see it.
When I see my water bottle is half empty, I will fill it back up.
When I close the trunk, I will look to see if I am holding the keys.
When I feel stressed or anxious, I will close my eyes and take five deep breaths.
Before I travel on a plane, I pack a healthy snack to take with me.
SHOW NOTES/RESOURCES/READING
[video] How to Build Good Habits | James Clear on the Feel Better Live More Podcast with Dr Rangan Chatterjee (below)
[video] Pointing and Calling Japanese Safety Standard at Railway Companies & Toyota (below)
[article] How to Stick With Good Habits Even When Your Willpower is Gone
[article] How Science is Unlocking the Secrets of Addiction (National Geographic)
[James Clear Resources] Newsletter
[James Clear Resources] The Habit Stacking Template
[James Clear Resources] The Implementation Intentions Template
[book] Tiny Habits by BJ Fogg
[book] The Kindness Method by Shahroo Izadi
[website] www.12step.org