Let’s talk about making changes in life — like, the kind of stuff you daydream about but don’t always follow through on.
Maybe you’re thinking about eating a bit healthier, picking up more books, or even getting good at something random like the clarinet.
Sounds great, right? But the thing is, wanting something doesn’t automatically mean you’ll do it. Saying, “I’ll read more,” doesn’t magically stop you from binging that entire Netflix series instead.
That’s just how it tends to go.
So, here’s where habits stroll into the picture. You don’t need to flip your world upside down to make progress.
Actually, little tweaks — tiny actions, repeated again and again — can snowball into something big over time.
Let me set the mood with a quick example.
Picture this: A plane’s leaving Los Angeles, heading for New York. Everything’s set; coordinates are locked. But, imagine the pilot nudges the controls a little, barely changing the direction.
At first, it’s like, no big deal, nothing feels off. But by the end of the flight? Boom — they’re in Washington, D.C. instead.
So, yeah, those tiny shifts you don’t even notice? They add up.
Same goes for life. One greasy burger won’t ruin you. One salad won’t magically make you fit.
But string those choices together, day after day, and suddenly you’re dealing with either a waistline problem or a glow-up.
The trick, if you can call it that, is figuring out your trajectory — are you moving toward what you want, or are you lowkey drifting somewhere else?
Now, about habits.
Think of the stuff you do without even realizing — like flipping a light switch when you walk into a dark room.
That’s a habit. It’s a behavior on autopilot, and it’s powerful.
Scientists figured out ages ago that habits are built on a cycle: something nudges you to act (a cue), you feel like you need a change (a craving), you do the thing (the response), and finally, you get a payoff (the reward).
It’s like your brain’s version of a to-do list, and it runs all day.
Want to start a good habit? Make it impossible to ignore.
Got a guitar gathering dust in the corner? Drag it into the middle of your living room where you can’t avoid it.
You could even set yourself up with what’s called an “implementation intention.”
Instead of just saying, “I’ll practice guitar,” try something like, “Monday, Wednesday, Friday — right after breakfast — I’m going to sit down and play for 15 minutes.”
Boom, you’ve got a plan, and your guitar’s practically begging to be played.
Ok, let’s talk rewards for a second. Your brain runs on dopamine, that little chemical rush that makes stuff feel good.
Turns out, you don’t even need to get the reward to feel the buzz — just knowing it’s coming can be enough. That’s why something like “temptation bundling” works.
Hate exercising but love Netflix? Watch your favorite show only while on a treadmill. Suddenly, working out doesn’t sound so bad.
Another trick?
Make the habit ridiculously easy.
You want to start running? Just put on your sneakers. No pressure to hit a marathon.
Want to read more? Commit to a couple of pages a night, no more. Starting small makes it so much easier to actually follow through — and once you’ve started, you’ll usually keep going.
But here’s the thing — it’s not just about starting habits. Keeping them going can be the real kicker. That’s where habit tracking comes in.
Mark an “X” on your calendar every day you stick to your plan. Sounds simple, but trust me, watching that streak grow is weirdly satisfying.
Or, if you need more fire under your feet, try a habit contract. Promise someone — your partner, a friend, whomever — that if you flake, there’s a consequence.
Like, pay them $50 every time you skip a workout. Painful, but effective.
At the end of the day, habits aren’t about some dramatic overhaul.
They’re more like these little nudges you give yourself — day by day, choice by choice — until suddenly, you’re way closer to the life you want.
Want to dive deeper? Go read the full book: Atomic Habits, by James Clear.