How To Create Atomic Habits

Written By: Chelsea & Cynthia

Studies show that about 80 to 90% of us will not keep our New Year's resolutions, and with that rate of failure, it seems like maybe it's worth considering a different way to go about setting goals for the new year.

Those of you who have read any of our Broadway Vocal Coach email newsletters know that we are big fans of the book Atomic Habits by James Clear.

Consider this our mini book club session, as we dive into the main points in that book and give you some tools and shift the way you think about setting and achieving your goals for the new year!

One of the overarching themes within Atomic Habits is James' belief that 'We don't rise to the level of our goals. We fall to the level of our systems'

It's instead recommended that you forget about your goals and instead focus on your systems. What do you have in place that will support the goals rather than just focusing on the goal? In our minds, this concept in a way takes away the opportunity for us to think thoughts like, "If I don't keep my goals, then I'm bad" and instead reminds us that human nature craves systems that set us up to perform in a habitual way.

Which begs the question, how do we set up systems that will set us up for success?

Let's break down the Four Laws of Behavior Change, which James Clear calls the Habit Loop. Throughout our description of each law, let's pretend that your new desired habit is vocalizing three times a week.

1. Make It Obvious

This might look like leaving out your keyboard or putting a post-it note reminder on your bathroom mirror. It is obvious what your goal is and how you will support yourself with the system put in place. One of the ways to help make it obvious is something James calls habit stacking. And what that means is identifying a habit that already exists and then stacking a new habit onto it.

For example, if you live by your calendar and check it religiously - make yourself an event for 20 minutes of vocalizing on Mondays, Wednesdays, and Fridays. This allows you to plan your weekly schedule with the intention of using those 20 minutes for vocalizing and vocalizing only - eliminating the possibility of excuses or forgetting altogether.

The reality is that habits are created more easily when your environment supports them. So for example, when your keyboard is already laid out, your music is organized, and the time in your schedule is blocked off - these are all environmental designs there that are helping to support your end goal. Whatever it is you want to accomplish, allow it to be obvious in your space, leaving no room for your mind to overlook the goal. 

2. Make It Attractive 

Bundle a new goal with something you already love. Keep the space around your keyboard tidy, save your favorite Netflix binge-show to watch after you're finished, or even intend to vocalize alongside a roommate or friend. Whatever it may be, identify 'rewards' or environmental changes that make your goal feel attractive and motivate yourself to accomplish them with greater ease. The reality is that if we dread a goal, our minds simply won't be dedicated to it, and the goal might never be reached. So get creative and have fun with it!  

3. Make It Easy

The bottom line: if it's hard to do something, you won't do it. Make it as easy as humanly possible to do the thing you want to do and don't expect yourself to be stronger, smarter, or full of more willpower than you actually are. There is absolutely nothing wrong with being realistic with yourself. We tend to think a goal has to be hard and that it has to really cost us something, in order to be considered a true accomplishment.

Putting the proper systems in place support our goals will make it actually feel fairly easy. But how can we do that?

1. Reduce friction: Identifying possible barriers and implementing ways to remove them entirely. This could again be as easy as intentionally creating your weekly schedule around the 20 minutes you vocalize.
2. The two-minute rule: When you start a new habit, consider that it could or should take you less than two minutes to do. Don't say that you have hours ahead of yourself. No, just start. Set aside two minutes and just begin vocalizing. So often, once you do two minutes, you've gotten over that hump of starting, and pretty soon those two minutes turn into more and you're happy to do it.
3. Make your new goal, your new system: Consider automating as much as you can or in any way that you can. So, for example, if you struggle with procrastination, consider putting some guardrails up, and you can choose how intense you want those to be, with a timeline you feel is appropriate.

4. Make It Satisfying

This fourth law comes down to the belief that what is rewarded is repeated, and what is punished is avoided. Though similar to the second law, this rule focuses on offering ourselves a reward after the completion of the goal. This may look like measuring your success via a habit tracker, where once you reach a certain number of hours or days accomplishing your goal, you allow yourself a reward. In the case of a vocalizing goal, maybe have a big piece of paper taped on your wall with checkboxes for each day you vocalize.

To us, the big takeaway from Atomic Habits is the idea of building your identity around your habits instead of simply measuring the outcome of your goals. So for example, saying, "I'm going to try to warm up three times a week", and making that goal a part of who you are. Knowing that during your week, you will plan your schedule around that intention and recognize that it's just who you are and what you do.

If you're interested in diving deeper into this topic or exploring other interesting musical theatre conversations - check out the Broadway Vocal Coach podcast! Or check us out on Instagram, and get involved in the conversation! 

And if you’re ready to get expert mentorship and ongoing training, then you’re invited to join us inside the BVC membership. Book a free consult with us - we can’t wait to hear your story and help you take the next step in your career.