Skip to main content

229: How to Use Atomic Habits to Change Your Life

How to Use Atomic Habits to Change Your Life

We all have conscious and unconscious habits that determine our quality of life every day. It takes a lot of work and reflection to realize our own habits and their consequences, not to mention the changes we may need to make. Multiply this by every member of the family, and it can feel like a real puzzle!

James Clear is here to help in this episode all about habit-making and how certain “atomic habits” can dramatically change everything. James is author of the book Atomic Habits: An Easy and Proven Way to Break Bad Habits and Build Good Ones and he’s kind of a big deal too! He coaches Fortune 500 companies in habits, decision-making, and continuous improvement skills and his work is used by teams in the NFL, the NBA, and Major League Baseball (which is, of course, my favorite sport!).

His knowledge is perfect for families as well, and you can learn everything he teaches the top companies in the world through his online course, the Habits Academy, which has influences more than 10,000 leaders, manager, coaches, teachers, and now… parents!

Episode Highlights: Atomic Habits

  • Why habits matter so much
  • How little habits lead up to big change
  • The reason that small changes are actually more effective than big ones in the long run
  • How long it really takes to break or build a habit
  • The role of environment in creating or breaking habits and how to optimize yours
  • Why talent and genes don’t matter as much as we once thought
  • The two-minute rule that can change your life
  • How to get back on track after breaking a habit
  • The most impactful habits to adopt
  • Where to start if you have a lot of bad habits to break
  • And more!

Resources We Mention

More From Wellness Mama

Did you enjoy this episode? What other questions do you have about creating new habits? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well.

Thank You to Today’s Sponsors

This podcast is sponsored by Genexa, the first ever organic and non-GMO medicines ever available. I love this line, created by two dads on a mission to find healthier medicines for their kids. When they couldn’t, they created their own using a patented system that doesn’t use artificial sweeteners, dyes, or preservatives. A favorite at our house is their Leg Cramp Rx homeopathic that is the perfect remedy for late-night growing pains or soreness from running 10+ miles as my kids do daily in our neighborhood. It is great for age 3 and up and I wish I’d had it when I was pregnant and used to get leg cramps! To shop their full line of organic and non-GMO medicines, go to and use code WELLNESS for 20% off your order!

This podcast is brought to you by Thrive Market. I’ve been using Thrive Market for years, ever since they first opened. I know many of you have as well, but I wanted to make sure you’re up to date on a couple things that make them even more awesome. First, if you haven’t tried it, they have a really easy-to-use app that makes ordering easy that makes ordering online super simple. I use this all the time… download it at a link I’ll mention in a minute and use it to keep your online grocery list handy any time you need to order. Second, if you haven’t noticed, they have a bunch of secret free gifts with purchase for members only! So this means anytime you make a purchase and a free gift is available, you receive a free gift in your order. I often check back a few times a week because they’ve had some of my favorite things as a free gift with purchase. My strategy is to add things to my cart in the app as I think of them or as we run out, and then order when it reaches the free shipping amount and the gift offer I want! And last tip, make sure to check out the Thrive Market brand when you’re on the app or website because they have put a lot of time and effort into developing their own line of high quality products. The prices are amazing and Thrive brand products are now my go-to for pantry staples like grain-free flours, baking soda, nuts, sardines, tuna, and canned goods. They even have diapers! Find out more about all of these and get an extra discount on your first order at

from The Wellness Mama Podcast


Popular posts from this blog

Working Remotely Is Not Necessarily Stress-Free

Many believe that working from home or remotely can foster freedom and stress-free job satisfaction, and that everyone wants  more work autonomy. A new study from Baylor University in Waco, Texas, says “Not so fast.” In the study, researchers examined the impact of remote work on employee well-being. Their findings suggest that a variety of factors can undermine or accent the employee benefits of working off-site. Accordingly, researchers developed new strategies to help managers provide remote-work opportunities that are valuable to the employee and the company. “Any organization, regardless of the extent to which people work remotely, needs to consider well-being of their employees as they implement more flexible working practices,” the researchers wrote. The study appears in the European Journal of Work and Organizational Psychology . In the review, a total of 403 working adults were surveyed for the two studies that made up the research, said lead author Sara Perry, Ph.D. Re

Today’s Popular Music is More Angry, Sad and Less Joyful

Today’s popular music is noticeably different from the popular songs of the 1960s and 1970s. Now a new study reveals that it’s not just the music itself that is different; today’s music consumers seem to prefer songs that express darker emotions in both lyric and tone. The findings, published in the Journal of Popular Music Studies , show that the expression of anger and sadness in popular music has increased gradually over time, while the expression of joy has declined. Using quantitative analytics, researchers from Lawrence Technological University in Michigan studied changes in popular music lyrics throughout the last seven decades, from the 1950s to 2016. Data scientists Kathleen Napier and Dr. Lior Shamir analyzed the lyrics of more than 6,000 songs found on the Billboard Hot 100, a list of the most popular songs of each year. In the past, songs were ranked primarily by record sales, radio broadcasting, and jukebox plays, but in more recent years, popularity is based on several

I Pretend that Fictional Characters Are Real & Talk to Myself as Them

I’ve always loved to play pretend. But now that I’m a teenager, instead of outgrowing it, it’s gotten worse. Now I’ve gotten to the point where it’s an obsession, and I spend more time with my imaginary friends then with real people. I pretend that my favorite characters from movies and TV shows are real, and I talk to myself, both as myself and the character. I have long discussions with myself. I also pretend that they are with me everywhere I go–to the supermarket, to my cousin’s house. I pretend that they’re with me, no matter what I do. Lately, I’ve also been doing something that’s hard to explain: I pretend to be two people (usually myself and my mother, or a cousin, or a made-up person) and have a pretend to have a conversation with them. I pretend that the fiction character is watching me and my mother/cousin/other. Usually, those scenarios involve either a verbal fight, or joking. I’m really concerned because I know this is abnormal and I’m not living a normal life. I’m worri