30 One-Sentence Stories From People Who Have Built Better Habits

By Shoaib Khan 10-Feb-2023
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In this article, I’d like to share 30 “one-sentence stories” about building better habits. They are not all exactly one sentence, but they are very short

In this article, I’d like to share 30 “one-sentence stories” about building better habits. They are not all exactly one sentence, but they are very short
None of these stories are mine. They were sent to me by readers of Atomic Habits. My hope is that these examples will illustrate how real people are putting the book into practice. They will show you what people are actually doing to build good habits and break bad ones. And hopefully, they will spark some ideas for how you can do the same.

I have divided the stories into categories that roughly correspond to different sections or ideas in the book.

1. Identity-based habits:

Identity-based habits refer to habits that are formed and maintained based on one's sense of self and personal values. These habits are seen as an integral part of one's identity and therefore, are more likely to be sustained over time compared to habits that are formed simply as a means to an end.

For example, if someone values physical fitness and sees themselves as an active, healthy individual, going to the gym regularly and eating a balanced diet may become an identity-based habit. On the other hand, if someone simply goes to the gym to lose weight, it may not be as ingrained in their identity and may be more difficult to maintain as a habit over time.

Forming habits based on one's identity can help increase motivation and make the habit stick, as it becomes part of who they are and not just something one do. This can lead to greater success in achieving long-term goals and lead to a more fulfilling life.

2. Changing the Cues:

Cues, also known as triggers, are the events or stimuli that precede and prompt a habit. Changing the cues associated with a habit can help in modifying or breaking the habit. Here's how it works:

Identify the cue: The first step in changing a habit is to identify the cue that triggers it. This could be a specific time of day, a certain location, a feeling or emotion, or a specific person.
Change the context: Once you have identified the cue, you can try to change the context in which it occurs. For example, if you habitually snack on junk food while watching TV in the evening, try moving to a different room, or engaging in a different activity, to change the context and break the habit.
Create a new habit: Another way to change a habit is to create a new habit in response to the same cue. For example, if you habitually reach for junk food when you're feeling stressed, try engaging in a different activity, such as exercise or meditation, whenever you feel stressed.
Change the cue: If changing the context isn't possible, you can try changing the cue itself. For example, if you habitually reach for junk food every time you feel hungry, try to associate hunger with a different cue, such as drinking a glass of water, to help break the habit.

It's important to keep in mind that changing habits takes time and effort, and it's okay to slip up from time to time. The key is to be persistent and to keep trying until you find the approach that works best for you.

3. Habit Stacking:

Habit stacking is a technique for forming new habits by combining them with existing habits. It involves identifying a current habit that you already do regularly and using it as a cue to trigger a new habit. Over time, the new habit becomes a routine, and you can stack additional habits on top of it.

Here's how it works:

Choose a current habit: Identify a habit that you already perform regularly and use it as the trigger for the new habit you want to form. For example, if you habitually brush your teeth every morning, you can use that habit as the cue to trigger a new habit, such as drinking a glass of water.
Make a plan: Decide what new habit you want to stack onto your current habit. Make sure it's a small, manageable habit that you can easily incorporate into your routine.
Add the new habit: After you have completed your current habit, immediately perform the new habit. Repeat this process for several weeks until the new habit becomes automatic.
Repeat the process: Once the new habit has become a routine, you can stack additional habits on top of it. For example, after drinking a glass of water, you could meditate for 5 minutes.

It's important to remember that forming and maintaining habits takes time and effort, and it's okay to slip up from time to time. The key is to be persistent, to keep trying, and to find the mindset tricks that work best for you.

4. Mindset Tricks:

Here are some mindset tricks that can help you form and maintain habits:
Reframe your perspective: Instead of seeing the habit as a chore, try to reframe it as something you enjoy or as a way to achieve a goal. This can help increase motivation and make it easier to stick with the habit.
Focus on the benefits: Remind yourself of the benefits of the habit, and how it will improve your life. This can help increase your motivation and make it easier to stick with the habit, even on days when it feels difficult.
Celebrate small wins: Celebrate each time you successfully perform the habit, no matter how small the accomplishment may seem. This can help build momentum and increase motivation to continue the habit.
Use visualization: Visualize yourself successfully performing the habit and achieving your goals. This can help increase motivation and make it easier to stick with the habit.
Find an accountability partner: Find someone who can help hold you accountable and support you as you work to form the habit. This can be a friend, family member, or even an online community.
Forgive yourself: Don't be too hard on yourself if you slip up and fail to perform the habit. Instead, simply acknowledge the slip-up, forgive yourself, and get back on track as soon as possible.
It's important to remember that forming and maintaining habits takes time and effort, and it's okay to slip up from time to time. The key is to be persistent, to keep trying, and to find the mindset tricks that work best for you.

5. Habit Tracking:
Habit tracking is the process of tracking your progress in forming and maintaining a habit. This can be done through a variety of methods, including:
Keeping a journal: Write down each time you perform the habit and reflect on how you're feeling and what obstacles you may have faced.
Using a habit tracker app: There are many habit-tracking apps available that allow you to track your progress and set reminders to help you stick with the habit.
Creating a visual chart: Create a chart and mark a check each time you perform the habit. This visual representation of your progress can help increase motivation and make it easier to stick with the habit.
Telling someone: Tell a friend or family member about your habit and ask them to hold you accountable.

Habit tracking is a powerful tool for forming and maintaining habits because it helps you stay accountable, track your progress, and identify any obstacles that may be preventing you from sticking with the habit. This can help increase motivation and make it easier to stick with the habit over the long term.