How to Actually Change Your Habits (Inspired by Atomic Habits)

A few years ago, I read Atomic Habits by James Clear — and honestly, it changed my life.

At the time, I was shifting careers, managing a fitness business, and trying to juggle all the pieces of my personal health and growth. Like many people, I was chasing big goals… but feeling stuck in the cycle of starting strong and fizzling out.

What that book taught me was this:
👉 You don’t need more motivation.
👉 You need a system.

That simple mindset shift has helped me — and now my clients at ELITE Fitness Alliance — make real, lasting changes. So today, I’m sharing the exact takeaways that still guide how I approach fitness, food, business, and life.

🧠 Start With Identity, Not Outcomes

Before reading the book, I thought goals were everything. But James Clear showed me that identity is the foundation.

Instead of saying, “I want to lose 15 pounds,” try saying,

“I’m the kind of person who takes care of my body.”

That shift reframes every choice you make — and suddenly it’s not about being perfect, it’s about becoming the version of you that already lives this way.

🛠️ Build Systems, Not Just Goals

Another huge breakthrough: goals are the destination, but systems are the vehicle.

Instead of setting a giant goal and burning out, I started small — walking every morning, prepping meals on Sundays, building structure into my week. Over time, those little steps compounded.

And they’ll do the same for you.

🔄 Use the Habit Loop

Clear’s “habit loop” changed how I coach clients:

Cue – the trigger
Craving – your motivation
Response – your action
Reward – the benefit that reinforces the habit

Want to stretch more?
Leave a mat where you’ll see it (cue), connect it with feeling great (craving), do it (response), and check it off (reward).

💥 Make Habits Easy, Obvious & Satisfying

What stuck with me most was this:

“You do not rise to the level of your goals. You fall to the level of your systems.”

So I made things easier: prepping gym clothes the night before, keeping water bottles visible, even setting timers to get up and move.

The simpler it is, the more consistent you’ll be.

📌 Bringing It to Life at ELITE

We use these exact tools inside ELITE Fitness Alliance — helping people over 40 build sustainable habits that match their goals and their life.

Because real fitness isn’t about willpower or being perfect. It’s about becoming the person who keeps showing up — one small win at a time.

👉 If you’re ready to build habits that actually stick, I can’t recommend Atomic Habits enough. (see website HERE)
📖 Read more of our blogs
📞 Book a call to start building the systems that support your healthiest self.