Gateway Habits: The Atomic Approach to Achieving More

An example

Gateway Habits: The Atomic Approach to Achieving More

It’s Friday morning. I wake up. Get out of bed. Slide into gym kit. Down a pint of water. Grab headphones. Out the door. Gateway habits… into atomic habit. Done.

At the EC local meeting last week, we discussed health and habits. In the fast-paced world we live in, productivity and efficiency are essentials for success and personal growth. 

James Clear's groundbreaking book, “Atomic Habits”, has revolutionised the way we think about habits and their impact on our lives. At the heart of his philosophy are four fundamental laws: 

1. Cue
2. Craving
3. Response
4. Reward

Understanding and applying these four laws can lead to the formation of “gateway habits,” small changes that unlock significant transformation.

Here's how:

1. Cue: Make It Obvious

The first step in forming a new habit is to identify your cue. Cues are the triggers that initiate a habit. Making these cues obvious places you in the driver's seat of habit formation. For example, if you're striving to read more, leave a book on your pillow every morning. When bedtime rolls around, the book is waiting for you, an unmissable cue to read a few pages.

2. Craving: Make It Attractive

Cravings are the motivational force behind habits. To cultivate a habit, you need to make it attractive. Pairing your new habit with a positive experience can transform it from a chore into a desirable activity. If you want to exercise more, try combining your workouts with listening to your favourite podcast or music (mine is Capital Dance Radio). 

3. Response: Make It Easy

The simpler a habit is, the more likely you are to stick with it. Reduce the friction associated with new habits to make them easy to perform. If your goal is to start jogging every morning, like me, prepare your running gear the night before. By minimising obstacles, you're paving a path of least resistance to your new habit. If you’re trying to lose weight, eat before you shop to avoid being tempted by treats.

4. Reward: Make It Satisfying

Rewards reinforce habits. If a habit feels satisfying, we are more likely to repeat it. For instance, if you do go for a run, you can have that calorie-filled latte afterward. This reward system not only makes the habit satisfying but also gives you something to look forward to, enhancing your commitment to the habit.

The power of atomic habits comes from their ability to compound over time. Regular exercise is also a gateway habit that improves not just physical health but also enhances mental clarity, boosts mood, and can improve sleep patterns. Similarly, a gateway habit of daily planning can increase productivity, reduce stress, and improve time management skills. 

In the meantime, learn heaps, love loads, and then pass it on…