This is the 1 hour format for the workshop summarizing James Clear's Atomic Habits book for a virtual workshop in November 2022.

1. Atomic
Habits
Workshop
Welcome to the…..
with Dr. Kristin Palmer

2. HOUSEKEEPING
You’ll get the
slides via email
Please provide
feedback in the
survey
Please mute
when not
speaking
On or off
camera is
a-ok
This is a safe place

3. Format for today’s workshop
● Introductions
● Coaching vs. Therapy
● High-level takeaways on the book
● Active discussion and engagement
● Follow up email with slides, tools/templates, and survey

4. Dr. Kristin Palmer
CEO, Life Coach, Builder, Woman who gets stuff done, Crusader for Improving the World through Education.

6. “Habits are the
compound interest of
self-improvement.”

7. Environment
Put the router on a timer.

9. Identity
Be who you want and your choices will follow.

10. 1. Decide the type of person you want to be.
2. Prove it to yourself with small wins.

11. Three Levels of Change:
1) Identity Change
2) Process Change
3) Outcome Change
What this might look like:
1) I am an athlete
2) I work out 5 times a week
3) I lost 10 lbs this year

12. Your identity emerges out of your habits.
Every action you take is a vote for the type of
person you wish to become.

13. I am not a morning person.
I’m always late.
I’m not good with names.

14. The most effective way to change your habits
is to focus not on what you want to achieve,
but on who you wish to become.

16. Problem Phase Solution Phase
Cue Craving Response Reward
Your phone buzzes You want to see what it is You grab your phone and
look
You satisfy your craving to look and grabbing your
phone becomes associated with phone buzzing.
You are answering
emails
You begin to feel stressed,
you want to feel in control
You bite your nails You satisfy your craving to reduce stress and biting
nails becomes associated with answering email
You wake up You want to feel alert You drink coffee You satisfy your craving to feel alert and drinking
coffee is associated with waking up
You smell a donut
shop going to work
You crave a donut You buy and eat a donut You satisfy your craving for a donut and buying a
donut becomes associated with walking to work
You are stuck at
work
You feel stuck and want to
relieve your frustration
You pull out your phone and
go on social media
You satisfy your craving to feel relieved and you
associate checking social media for when you are
feeling stuck on a problem at work
You walk into a dark
room
You want to be able to see You turn on the lights You satisfy your craving to see and turning on the light
switch becomes associated with being in a dark room

17. Whenever you want to
change behavior, ask
yourself:
1) How can I make it obvious?
2) How can I make it attractive?
3) How can I make it easy?
4) How can I make it satisfying?
How to Create a Good Habit
Cue Make it obvious
Craving Make it attractive
Response Make it easy
Reward Make it satisfying
How to Break a Bad Habit
Cue Make it invisible
Craving Make it unattractive
Response Make it difficult
Reward Make it unsatisfying

18. Law #1: Make it obvious

19. Redesign your environment
to make it obvious.

20. Implementation Intentions
Make a specific plan vs. waiting for inspiration.
I will do (Activity) on (Day)
at (Time) in (Place).

21. The Habits Scorecard
Wake up =
Snuggle +
Tell Scott I love him +
Go to the bathroom =
Wash hands =
Brush hair =
Floss/Brush teeth +
Make bed +
Get dressed =
Open blinds =
Check phone =
Unload dishwasher +
Make oatmeal/coffee +
Set the table =
Pester Theo to hurry up -
Wake Fox -
Pester Theo to eat, vitamin -
Send boys off to school =
Check email =
Put in load of laundry +

22. Habit Stacking
Piggyback on something you already do.
After I (current habit),
I will (new habit).

23. Stack onto habits or events.

24. Or make it invisible!
versus

25. To stop a bad habit, change the environment
If you can’t get your work done, leave your phone in another room.
If you are wasting too much time watching TV, move the TV to another room.
If you buy junk food at the grocery store, change the store you shop at.
If you are playing too many video games, unplug the console and store in a closet.

26. Law #2: Make it attractive
We want/anticipate rewards more than we like rewards.
We want to “fit in” and we imitate the close, the many, and the powerful.

27. Join a community where your desired behavior is the norm.

28. Temptation Bundling
what you want to do + what you need to do

29. After I (current habit), I will (habit I need).
After (habit I need), I will (habit I want).
After I pull out my phone, I will do 10 push-ups (need), then I will check Facebook (want).
After I get back from lunch, I will call three clients (need), then I can check ESPN (want).

30. Law #3: Make it easy
To make something automatic, you need to do it a lot.
JUST DO

31. Habits form based on frequency not time.

32. Two-Minute Rule:
When you start a
new habit, it should
take less than two
minutes to do.

33. The truth is our real
motivation is to be lazy and to
do what is convenient.

34. Make the habits you want easy.
Two minute rule. Healthy treats
ready. Gym bag packed.

35. Make the habits you don’t want
hard.
Unplug the TV. Uninstall the app.
Change the password.

36. Commitment Device:
A choice in the present that controls your actions in the future.
Buy the
snack size.

37. Law #4: Make it satisfying
What is rewarded is repeated. What is punished is avoided.
Immediate rewards,
not delayed rewards.

38. Love that luxurious lather = clean hands

39. Create an IMMEDIATE reward.

40. The Paper Clip Strategy
Makes progress visible.
The Marble Jar
The Vacation Fund
The Chore Checklist

41. Track Your Habits to Keep Them on Track
1) Obvious
2) Attractive
3) Satisfying

42. You will miss a day.
Start again the next day.
Never miss twice.

43. You are less likely to repeat a bad
habit if it is painful or unsatisfying.

44. The greatest threat to
success is boredom.
Keep doing the reps.
Cutting up the healthy snacks.
Down dog after down dog.

45. Thank you!
Dr. Kristin Palmer
http://www.CentralOregonLifeCoach.com

48. I will do (Activity) on (Day)
at (Time) in (Place).

49. After I (current habit),
I will (new habit).

50. After I (current habit),
I will (habit I need).
After (habit I need),
I will (habit I want).

51. After I (current habit), I
will (track my habit).