The Power Of Habits

How to Build Better Habits for more Freedom in Life

Inspired by Atomic Habits by James Clear

At the beginning of the year, I set a task of reading a chapter a day of a book that enriches and educates me.  I started with the book Atomic Habits.  It really opened up a new way of thinking for me and has inspired my coaching practice in so many ways.  I also realise I have been practicing the power of habits for some time now, changing my habits has changed my life.

We often think of freedom as doing whatever we want, whenever we want, but true freedom comes from the ability to consistently make choices that serve us in the long run. This is the central message of James Clear’s bestselling book Atomic Habits, which breaks down how habits work and how we can use them to improve every area of our lives.

How Habits Work

Habits are the brain’s way of saving energy. Every habit follows a loop: cue → craving → response → reward. This loop becomes automatic over time, creating behaviours that feel effortless. For example, the cue might be waking up, the craving is to feel alert, the response is drinking coffee, and the reward is that boost of energy.

The key insight is that small changes, repeated consistently, can lead to massive results over time. Clear calls this the power of “atomic” habits, tiny, almost invisible shifts that compound over time.

How to Build Better Habits

Clear offers a simple framework known as the Four Laws of Behaviour Change:

Make it obvious 

Design your environment so the cue is visible and easy to access. For example, place your workout clothes next to your bed.

Make it attractive 

Link the habit to something you enjoy, or pair it with a reward.

Make it easy 

Reduce friction. Start with two minutes. Want to start meditating? Just sit down and breathe for two minutes.

Make it satisfying 

Give yourself an immediate sense of success or pleasure to reinforce the behaviour.

Why Habits Give You Freedom

When you automate good decisions through habits, you free up mental energy for what matters most. You’re no longer battling yourself over basic routines such as eating well, exercising, getting good sleep, managing stress. These things become who you are, not just something you try to do.

In the end, healthy habits aren’t about restriction, they’re about liberation. They give you the freedom to live a life aligned with your values, goals, and purpose.

So, if you’re looking to feel better, think clearer, and live more intentionally, start with just one small habit. Because tiny changes really do make a big difference.

What is one small habit you can change today that will make a difference to your goal?