Transform Your Health with Atomic Habits: Small Changes, Big Results

Navigating perimenopause and menopause can bring unique health challenges, from hormonal shifts to changes in energy and mood. During this phase of life, adopting consistent, supportive habits can make a world of difference in how you feel and function daily. Achieving your health goals isn’t just about setting lofty intentions; it’s about creating the systems and habits that support those goals every day. James Clear’s groundbreaking book, Atomic Habits, provides a powerful framework for transforming your routines, one small step at a time. By leveraging four fundamental “laws” of behavior change, you can build habits that stick and dismantle those that hold you back. Let’s explore how these principles can help you create lasting changes and achieve your healthiest, happiest self.

1. Make It Obvious

Your environment shapes your habits. Often, our surroundings dictate much of our behavior in ways we don’t immediately notice. Clear’s first law, “Make It Obvious,” focuses on designing your environment to make the habits you want to build impossible to miss.

Practical Tips:

• Set visual reminders: If you’re aiming to stay hydrated, place a filled water bottle on your nightstand before bed so it’s the first thing you see in the morning. You could also position a pitcher of water on your kitchen counter as a reminder to refill throughout the day. These small visual cues can be powerful motivators.
• Prepare your space for success: If you want to snack healthier, stock your fridge with pre-cut veggies and hummus, or keep fruit such as apples and berries easily accessible. In your pantry, swap out chips for air-popped popcorn, whole-grain crackers, or nuts. Replacing sugary snacks with options like unsweetened dried fruit, freeze-dried fruit, or trail mix can also make healthier choices your default.

Example In Action:

Strength training can be a game-changer for women looking to support their health during perimenopause and menopause. Regular strength exercises help maintain bone density, build muscle mass, and improve balance and coordination—key benefits during this stage of life. To make this habit effortless, try keeping a small set of weights near your reading chair or by your desk. Seeing the weights regularly prompts you to take action, making it easier to build a habit of incorporating short, effective strength exercises into your daily routine.

2. Make It Attractive

Enjoyment fuels consistency. Women in midlife often juggle multiple responsibilities, making it crucial to develop habits that integrate smoothly into their busy lives. At the same time, we’re naturally drawn to activities that are enjoyable or rewarding. The second law, “Make It Attractive,” suggests finding ways to make your desired habits more appealing.

Practical Tips:

• Pair habits with something you enjoy: Listen to your favorite podcast while on a walk or treat yourself to a refreshing herbal tea after completing a workout.
• Leverage social accountability: Surround yourself with people who share your health goals. Join a fitness class or recruit a friend to join you for morning jogs. The shared experience makes the activity more fun and builds a sense of camaraderie.

Example In Action:

Social connections and enjoyable routines can transform habits into lasting changes. For example, cooking nights with friends offer a perfect blend of accountability and fun. Gather a group and plan a night to prepare nutritious meals together. This not only supports healthy eating habits but also provides a wonderful opportunity to connect, share recipes, and enjoy the process. The shared experience makes the habit more appealing and ensures it fits seamlessly into your life.

3. Make It Easy

Ease makes habits effortless. When habits are too complicated or require too much effort, we’re more likely to abandon them. Simplicity is especially important during perimenopause and menopause, when hormonal fluctuations can leave you feeling fatigued or unmotivated. Clear’s third law, “Make It Easy,” emphasizes removing barriers and breaking habits into small, manageable steps. Remember, it’s consistency over intensity that builds long-lasting habits. Showing up, even for a short duration, creates momentum and confidence.

Practical Tips:

• Start small with the two-minute rule: Commit to just two minutes of your desired habit at first. For instance, if you’re starting a meditation practice, simply sit in a quiet space for two minutes daily. Once this becomes a routine, you can expand the time.
• Simplify access: If you want to work out regularly, lay out your gym clothes the night before. When traveling, plan ahead by packing resistance bands or researching nearby parks for walks.

Example In Action:

Making small adjustments to your evening routine can significantly improve your sleep quality. For example, establish a calming pre-sleep habit like placing lavender essential oil near your bed to promote relaxation, or setting a timer for soothing background music to ease you into rest. These small, intentional steps create an environment conducive to sleep, making it easier to wind down and wake up feeling refreshed.

4. Make It Satisfying

Rewards reinforce commitment. We’re more likely to repeat behaviors that feel rewarding. Clear’s fourth law, “Make It Satisfying,” highlights the importance of celebrating progress and finding joy in the process.

Practical Tips:

• Track your achievements: Use a habit tracker or journal to monitor your progress. Seeing the days you’ve successfully completed your habit can be incredibly motivating.
• Celebrate milestones: Reward yourself for sticking to your new habit. Choose rewards that align with your health goals, like buying a new workout outfit or getting a relaxing massage after a month of consistent exercise.

Example In Action:

Every woman’s journey through menopause is different, and using a wellness journal to track improvements in symptoms like hot flashes, mood swings, or sleep quality can make the results of your efforts more tangible. Documenting how your habits impact these areas provides positive reinforcement and encourages consistency. By reflecting on small victories, you stay motivated to continue building habits that support your health.

Breaking Bad Habits

Just as important as building good habits is breaking the ones that undermine your goals. Clear’s approach involves reversing the four laws:

Make It Invisible 

Removing triggers for the habit is a powerful way to weaken its grip. For instance, if you’re cutting back on alcohol, start by identifying the specific situations or cues that prompt you to drink. Is it seeing a bottle of wine on the counter, associating a certain chair with an evening drink, or feeling tempted when you open the fridge? To remove these triggers, store alcohol out of sight, such as in a high cabinet or a box tucked away in the pantry. Replace the visible space where alcohol once sat with healthier, appealing alternatives—like sparkling water, herbal teas, or pre-sliced fruit for infusions. You can also designate a non-alcoholic ritual to fill the same time slot, such as making a calming herbal tea or mixing a mocktail with a fun garnish.

Make It Unattractive

Reframe the habit by focusing on its downsides. For instance, if you’re trying to cut back on sugary drinks, think about how they contribute to weight gain, energy crashes, and increased risk of conditions like diabetes or heart disease. Visualize the long-term consequences of continuing the behavior, such as reduced mobility or health complications. You can even write down a list of negative effects and keep it somewhere visible, like on your fridge or in your planner, as a reminder of why you’re making the change. For example, replacing “I’m giving up soda” with “I’m choosing to avoid soda because it drains my energy and harms my health” shifts your mindset and makes the habit less appealing.

Make It Difficult

Increase the effort required to engage in the habit. For instance, if late-night snacking is a challenge, create a “closed kitchen” rule after dinner. Set a specific time when the kitchen is “off-limits” and turn off the lights or even place a visual reminder, like a sign on the fridge or pantry. You could also store any snacks in hard-to-reach places, such as on a high shelf or in the back of a cupboard, requiring you to get a step stool or dig through clutter to access them. This added effort creates a natural pause for you to reconsider whether you truly need that snack or if it’s just a habit.

Make It Unsatisfying

Create accountability by involving others. For instance, if your goal is to reduce evening screen time, share your intention with a partner or close friend. Tell them, “I’m working on limiting my phone use after 9 PM so I can improve my sleep.” Ask them to gently remind you if they see you scrolling or to check in the next day about how you did. To take it a step further, you can add a social consequence. For example, agree that if you use your phone after the set time, you’ll owe your partner a small favor, like doing their share of chores for the next day. Alternatively, team up with a friend who also wants to reduce screen time, and agree to exchange a quick text at 9 PM saying “Logging off now!” The act of involving someone else makes it less appealing to break the habit, as you’ll feel a greater sense of accountability to stay consistent.

By actively designing your environment and mindset, you can weaken the grip of unhealthy habits and replace them with behaviors that serve your well-being.

Start Small, Think Big

The beauty of Atomic Habits lies in its simplicity. You don’t need a complete overhaul to see results; instead, focus on small, consistent changes that compound over time. Whether you’re aiming to eat more vegetables, exercise regularly, or reduce stress, the principles of “Make It Obvious, Make It Attractive, Make It Easy, and Make It Satisfying” will set you on the path to success.

Remember, health is a journey, not a destination. Start with one small change today, and watch how these tiny shifts create a ripple effect in your life. You’ve got this!