Mastering the Art of Habits
I’ve been fascinated by habits and behavior change long before I became a coach.
As a game designer, I spent years exploring how systems and mechanics shaped player experiences. One of the biggest challenges was evolving new gameplay systems that worked despite the lifetime of gaming habits players brought with them—like how to jump, pause, or aim.
Now, as a coach and behavior change specialist, I understand habits on a much deeper level. Habits are the foundation of who we are. They’re the routines and actions that move us through life, often without us even realizing it.
Some habits align with our identity and goals, while others might hold us back.
The good news? We’re not stuck with the habits we have. We can take control and shape new ones that serve us better.
This month, I’ve been intentionally focused on creating new habits for my own growth. Writing these weekly articles became a way to practice consistency and creativity while working toward a larger goal: regularly delivering practical, engaging insights to help my followers improve their lives.
It’s a reminder that habits aren’t just about productivity—they’re about the kind of person you want to be.
Habits are funny that way: they’re the foundation of our lives, but we rarely stop to consider just how much they influence where we’re headed.
Every day, we’re building habits. Some are intentional, like starting the day with a workout. Others are unintentional, like reaching for your phone first thing in the morning or skipping stretches after a run. The question isn’t whether you have habits—it’s whether your habits are leading you toward the life you want.
We are what we repeatedly do. Excellence, then, is not an act, but a habit.' - Aristotle
Let’s explore how to take control of your habits, build small wins, and create big results.
The Power of Small Wins
Habits are like compounding interest for your life—small, consistent actions build over time to create exponential results.
But here’s the thing: not all habits are intentional. Many of us go through the day on autopilot, letting unexamined routines dictate our lives.
Think about it: how many times have you automatically grabbed your phone when you wake up, without thinking about what you want from your morning? Or finished dinner and immediately reached for dessert, even when you weren’t hungry? Or skipped a post-run stretch because you sat down and turned on the tv instead? These habits feel automatic because they are.
Your brain loves efficiency. It’s a prediction machine, trying to anticipate what you want based on past patterns. Habits are its shortcut to providing satisfaction—or at least what it thinks will satisfy you.
The good news? You can influence this process by re-teaching your brain what you want. By creating intentional habits, you can steer your brain toward actions that align with your goals and what truly satisfies you.
And here’s the key: starting small works best.
Tiny habits are easy to implement, build confidence quickly, and require less mental effort—allowing you to stay consistent while building momentum.
As James Clear writes in Atomic Habits, “Every action you take is a vote for the type of person you wish to become.”
How to Build Strong Habits
Building habits that last doesn’t have to be complicated.
The key is to start small, stay consistent, and stack your habits onto existing routines. Here’s how to get started:
Step 1: Start Tiny
Big goals can be overwhelming, but small steps are manageable. Start with habits so simple you can’t fail.
Want to start running? Lace up your shoes every day, even if you don’t leave the house.
Trying to stay hydrated? Begin with one glass of water in the morning.
Want to read more? Start by reading one page a day.
It may feel silly at the start to only spend a few seconds on a new habit, but tiny actions build confidence and consistency, laying the groundwork for larger changes.
Success breeds success.
Step 2: Anchor Habits to Existing Routines
Pairing a new habit with something you already do creates a natural reminder and reduces the mental effort to remember to do it.
After brushing your teeth -> stretch for two minutes.
Before you start your workday -> write down three priorities for the day.
When you sit down for lunch -> take a moment to reflect on one thing you’re grateful for.
This approach, called habit stacking, helps your new habits fit into your life by expanding on existing routines that you already do.
Step 3: Track and Celebrate Progress
Seeing your progress, no matter how small, reinforces your commitment, which creates the confidence that you can do it again.
Use a habit tracker app or mark a calendar with a check each day you complete your habit.
Write down your wins in a journal—even if it’s just a sentence or two.
And don’t forget to celebrate!
Whether it’s a ‘woohoo’ after a completed habit or treating yourself to something special after a streak, recognizing your efforts keeps you motivated.
Habits for Runners and Adventurers
As an endurance coach, I’ve seen firsthand how small habits can transform performance and mindset. Here are a few habits tailored for runners and adventurers:
Pre-run warm-ups: Spend a few minutes activating your muscles to prevent injury and improve performance.
Post-run stretching: A quick routine can aid recovery, avoid injury, and keep you feeling ready for your next run.
Hydration habits: Drink a glass of water immediately after every workout.
Training journals: Spend a few minutes after each run jotting down how you felt, what went well, and what could improve. This reflection can help you identify patterns and celebrate progress.
Avoid These Traps
"We first make our habits, and then our habits make us." - John Dryden
Even with the best intentions, it’s easy to fall into traps that derail your progress when building new habits. Here are some common pitfalls and how to avoid them:
Tackling Too Much at Once
It’s tempting to overhaul your life all at once, but spreading your energy too thin leads to burnout and mental fatigue. Trying to juggle too many changes often results in things slipping through the cracks. Instead, focus on one or two habits at a time to build momentum. As those habits stick, refine them while starting new ones.
All-or-Nothing Thinking
You don’t have to be perfect. Missing a day doesn’t erase your progress. What matters is getting back on track the next day. Tracking your habits can help you stay consistent, and if you miss a day, use it as motivation to follow through the next day.
Try not to skip two days in a row. If you find yourself skipping multiple times early on, revisit the size of the habit, your anchors, and your motivation to ensure they’re realistic and meaningful.
Neglecting Reflection
Habits aren’t static—they evolve as your life and goals change. Regularly reflect on what’s working and what isn’t, and adjust accordingly. Use your future self and your identity as guides. Ask yourself: “Does this habit align with the person I want to be?” Reflection ensures that your habits stay relevant and purposeful, helping you refine them as you grow.
Habits shape your future, one small step at a time. Each day is an investment in the person you’re becoming, and the habits you build today will guide your success tomorrow.
When you focus on small, consistent actions, you’re aligning your daily choices with the values and goals that matter most to your identity. Habits define your identity, but identity also defines the habits you prioritize. It’s a reciprocal process that strengthens who you are and who you aim to be.
This week, take the time to reflect: Who do you want to be? What habits will move you closer to embodying that vision? Pick one habit to start this week. Start small, commit daily, and track your progress.
Remember, each small action is a vote for the person you’re becoming. Small steps, taken consistently, lead to the future you desire.
What habit will you start building today?