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

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Hey friend!

Hope your week has been treating you well! I just finished James Clear’s “Atomic Habits” (maybe you’ve heard of it?) and had to share some eye-opening insights that have already made a difference in my daily routine.

The Magic of Tiny Changes

The central idea of Atomic Habits is brilliantly simple: tiny, consistent changes compound over time into remarkable results. Clear explains that if you improve just 1% each day for a year, you’ll end up 37 times better by the end. It’s not about radical transformation but about small, sustainable improvements.

The Four Laws of Habit Change

Clear breaks down habit formation into four simple laws that you can use to build good habits or break bad ones:

1. Make it obvious (or invisible for bad habits)

 Instead of relying on motivation, design your environment so habit cues are unmissable. Want to read more? Leave a book on your pillow every morning.

2. Make it attractive (or unattractive)

 Link habits you need to habits you want. Clear calls this “temptation bundling” – only watch your favorite show while exercising, for instance.

3. Make it easy (or difficult)

 Reduce friction for good habits and increase it for bad ones. The Two-Minute Rule is gold here: scale any new habit down to something that takes just two minutes to start.

4. Make it satisfying (or unsatisfying)

We repeat behaviors that feel good. Create immediate rewards for your good habits while making bad habits immediately unsatisfying.

Habit Stacking: The Secret Weapon

One technique that’s been a total game-changer for me is “habit stacking.” Instead of relying on willpower or motivation, you simply attach a new habit to an existing one using this formula:

”After [current habit], I will [new habit].”

For example: “After I pour my morning coffee, I will take two minutes to write down my goals for the day.”

This works because you’re using an established behavior as the trigger for your new habit.

I look at my morning routine as one giant habit stack or sequence. First I grab a bright light visor to start waking up, then I mix a morning protein shake, followed by taking my vitamins, and so on.

If I ever want to incorporate something new into my morning routine (or remove something that isn’t working for me), I look at the existing habit stack, find the best place to insert the new thing (usually considering where it will be easy or obvious), and it becomes part of the routine.

Identity-Based Habits

Another powerful insight is that lasting change comes from focusing on who you want to become, not just what you want to achieve. Instead of “I want to read more books,” shift to “I am someone who reads every day.” When you change your identity, your behaviors naturally follow.

Every time you complete a habit, you’re casting a vote for the type of person you want to be. Those votes build up over time to shape your self-image.

My Favorite Habit Power Combo

Using a Phillips Sonicare toothbrush has made brushing my teeth for a full 2 minutes Easier (law #3). It has a built in timer, and every 30 seconds there is a little vibration that acts kind of like a progress bar. It’s also Satisfying (law #4) because my teeth feel cleaner and look whiter when I’m done (also thanks to this particular toothpaste).

Setting up this 6 gallon water filter by the sink (or a smaller Brita in the fridge) has made drinking purified water easy and obvious. I keep a big mug full of water with me pretty much at all times these days. Stay hydrated!

Packing my gym bag in advance and bringing it to work has helped me streamline the decision to go work out on my lunch break. By having everything I need with me at my desk (including a protein shake or Quest bars for afterwards), I eliminate most of the excuses I might use to not go exercise. Then I use a version of the 2 Minute Rule—Instead of committing to exercising for my full lunch break, I simply commit to grabbing my gym bag and taking the 2-minute walk over to the gym. That’s the only thing I have to do. Once I’m there, changing and doing a workout always follow naturally because I simplified the process of putting myself in the workout environment.

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There’s so much more wisdom packed in this book than I can fit in one email. If you’re looking to transform your habits (or finally make them stick), I highly recommend grabbing a copy. The audiobook version is excellent if you prefer listening during commutes or workouts—fyi this is one of my favorite habit stacks because it’s Easy and Satisfying!

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Until next week,

–Woody

P.S. What’s one small habit you’re working on building right now? Hit reply and let me know – I’d love to hear about it!

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