How Atomic Habits Changed the Way I Think About Well-Being

Looking to build healthier routines—and help your team do the same? Then this article, and book rec, from Chuck Chapa is a must-read. 

I recently read Atomic Habits by James Clear, and it shifted the way I think about health and well-being.

I’ve read plenty of books about habit change, motivation, and personal growth, but this one stuck with me. Not because it promises dramatic results, but because it focuses on something refreshingly simple: small changes, done consistently, leading to big outcomes.

Here, I share Atomic Habits’ main messages and why I recommend it to everyone, especially those of us who work in healthcare.

Key Takeaways:

• Small shifts can add up to meaningful results.
• The best time to take charge of your well-being is right now.
• Wellness isn’t about willpower, it’s about routine—and sticking with it.

It’s Okay to Start Small—Just Start

In Atomic Habits (2018), Clear makes the case that tiny habits, which he calls "atomic," are the building blocks of meaningful transformation. They're not flashy or overwhelming, just small shifts that compound over time.

He explains that improving by just one percent each day can lead to becoming 37 times better by the end of the year. That idea made me pause. It’s a potent reminder that small efforts, sustained over time, matter far more than we often give them credit for.

What also resonated with me was the reminder that we don’t need to wait for a magical moment to start improving our health. Many of us fall into the "I’ll start Monday" or "I need to overhaul everything" trap. Clear’s approach helped me realize that the real power lies in starting small and starting today.

Since reading the book, I’ve been focusing more on what I can build into my day-to-day routines. Instead of setting a huge workout goal, I started incorporating just a few minutes of mobility work during my lunch break. It doesn’t take much time, but it helps me feel more energized throughout the afternoon.

Set Systems to Set Yourself Up for Success

Another concept from Clear's work that struck a chord with me is the difference between goals and systems:

• Goals are the outcomes we want to achieve.
• Systems are the processes that get us there.

For instance, if your goal is to feel more energized, the system might involve going to bed at a consistent time, getting some fresh air in the morning, and prepping healthy meals in advance. As Clear explains, focusing on systems allows us to create sustainable change instead of relying on motivation alone.

Charles Duhigg echoes this idea in The Power of Habit (2012), emphasizing that routines shape our behavior and identity more than willpower ever could. Once a habit becomes part of your identity, and you see yourself as the kind of person who moves regularly, eats well, or manages stress, you are far more likely to stick with it.

That’s a powerful and empowering, not to mention realistic, insight: Every time you follow through on a habit, you reinforce the belief that you are becoming the kind of person you want to be.

Tips for Your Team

Since finishing the book, I’ve thought a lot about how this mindset applies to the workplace. In high-demand settings like healthcare, large-scale well-being initiatives can feel overwhelming. But what if we helped people start small? What if we encouraged a five-minute breathing break or a short afternoon walk as valid forms of self-care?

I’ve already found myself recommending Atomic Habits to friends, colleagues, and well-being champions in the practices I work with. It’s practical, motivating, and easy to apply in real life. If you’re looking to build healthier routines or to help your team do the same, this is a resource worth exploring.

The biggest shift for me has been letting go of the idea that change must be big to be meaningful. It turns out, small changes done consistently are not only easier to manage, they’re also far more powerful than we think.

Explore more articles on well-being.

References:

1. Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.
2. Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House.
3. Healthline. (2025, June 30). Tips That Can Help Good Habits Stick. https://www.healthline.com/health/mental-health/why-are-habits-important

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