"Behaviour change works best in small steps"

In the Connecting Thread series, our trainers share inspiring learning moments or experiences. Prevention consultant and ergonomist Sofie De Vocht kicks off with the book ‘Atomic Habits’ by James Clear. 

"A colleague tipped me off about the book 'Atomic Habits' by James Clear. It is a practical guide to behavioural change which explains how to develop sustainable healthy habits."

"A central idea in the book is that behavioural change does not have to be immediately impactful. On the contrary, new habits bear the most fruit if you work with small, consistent adjustments. That makes it easier to gradually unlearn old habits and stick with new ones."

Focus on the road, not the goal

“Behavioural change starts as a conscious process. If you tackle that process efficiently, you will continue to evolve positively but subconsciously in the long run. Specifically, when changing behaviour, it is best to focus on how you want to achieve a goal. But not on the goal itself.”

"For example, do you want to lose weight? Then look at how you can permanently adjust your diet and exercise regime instead of deciding on the numbers you want to see on the scales. If you then begin to reach for healthy snacks instead of cakes, you will get enough reward from that choice regardless of the numbers on the scales. With more motivation to continue on that path as a result."

The golden formula

To make behavioural change sustainable, Clear says you need to consider 4 steps: 

  1. Make it visible
    "Your environment has a significant influence on your habits. Make sure incentives for healthy habits have a visible place. This could include fruit on the table or sports kit laid out and ready to go. In the opposite direction, the same applies to unhealthy habits. For example, put your mobile phone in another room while working to avoid distractions."
     
  2. Make it attractive
    "Associate a new habit with something you like. This gives you a 'dopamine rush' before you start the activities, leading to greater motivation to perform them. For example, link a walk after work to the energy boost you get from it." 
     
  3. Make it easy
    "Take small steps in the right direction. For example, start by jogging for 10 minutes once a week. Once you get into the habit, you can increase the number of minutes or the frequency." 
     
  4. Make it pleasant
    "The last step mainly focuses on the repetition of the action. Always link a new action with a reward, preferably at the end of the activity.  In addition, allow yourself to skip the activity only once. As soon as you skip it twice, you begin to form a new habit." 
I hand over the torch to... Mathieu Viseur.