3.10 - Atomic Habits: How Small Changes Create Big Impact in Your Life

In today's episode, Tatjana interviews Gwenda about her favorite book ATOMIC HABITS and they talk about how small changes create a big impact in your life.

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G+T Catch-up:

• It's the season finale :) We loved having more guests on the show and will continue having guests in season 4 (send us your recommendations)

• Some of our favorite episodes: Menopause with Rachel Kurian and 72 hours in Mumbai.
• Gwenda and Tatjana had a very productive annual goal sessions. You can listen to our goalsetting episode from season 1.

Some of the things we mentioned in this episode:

• Gwenda's favorite book of all times: ATOMIC HABITS
• Gwenda's elevator pitch for Atomic Habits: it's the one book that will change your life! It's science-backed with lots of practical examples. You can implement the concepts right away while reading the book.
• We all have habits whether we consciously implement them or just follow a certain way of doing things.

• Habits create discipline and discipline = freedom.
• Habit Stacking: add a new habit on top of an existing habit to increase the chances of sticking to it (example: After journaling in the morning, I read 10 pages.)
• Accountability partners help you stick to your habits (example: join a book club if you want to read more)
• Tiny habits and small changes can create a big impact in your life.
• Small habits compound over time, creating a powerful cumulative effect. 1% improvements daily can lead to significant progress, while 1% declines can have the opposite effect.
• While setting your big annual goals, think of 2-3 small daily habits that you can implement to achieve those goals (example:
• Ali Abdaal: How to Be Effortlessly Disciplined: 5 Mindset Shifts
• Don't try to implement too many new habits at the time. Focus on 2-3 new habits at a time, and after a few months, those habits become second nature (like brushing our teeth in the morning) and you can start working on a new set of tiny habits.
• The Habit Loop: 1. Cue (a trigger that initiates a behavior), 2. Craving (the motivation behind the habit), 3. Response (the habit or action itself), 4. Reward (the benefit that reinforces the habit).
• The 4 Laws of Behavior Change: 1. Make it obvious - use cues to remind you of the habit (example: leaving your gym clothes out), 2. Make it attractive - link habits to rewards or things you enjoy (example: pairing workouts with listening to a favorite podcast), 3. Make it easy - reduce friction and lower barriers to entry (example: starting with just two minutes of exercise), 4. Make it satisfying - provide immediate gratification or a sense of accomplishment (example: buy yourself flowers on the way back from the gym).
• Never miss two days in a row.
• Don't have a zero day: do the bare minimum (example: you might have missed the gym, but instead of doing nothing -aka having a zero day- you do 10 push-ups at home).
• 1% better every day
• Progression > Perfection
• Measure your progress (example: habit tracker, fitness tracker, reading list, etc)
• Atomic habits are an investment into the future to become the best version of yourself
• Replace bad habits by replacing them with good habits (example: instead of scrolling on your phone at night, read 10 pages of your current book)

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Tune in every Friday for a new episode.

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