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10 Atomic Habits that will Change Your Life

There are many different ways that one can improve their life by changing just one or two of the most important habits they have right now. Most people don’t want change, but if there is something holding them back from being happier and healthier then maybe it’s time for some changes!

In this article we’ll show you how to incorporate nine essential habits into your day so that you can live a better lifestyle. By doing so, you will not only feel more fulfilled as an individual, but also make yourself far less likely to develop any health problems down the road. Let’s get started…


The first on our list of atomic habits is meditation. There are countless benefits associated with meditating regularly every single day, which include reducing stress levels, improving focus, boosting creativity, Increasing productivity, and even helping you fall asleep faster at night. It really doesn’t matter what type of meditation technique you choose (we recommend guided meditation) since the point here isn’t about getting exactly “the best” kind of results. The fact remains that you should be practicing meditation consistently as often as possible.

If you’ve never tried out meditation before, check out these simple meditation techniques that anyone can do anywhere. If you already know how to practice mindfulness, great, keep going! For everyone else who needs help starting off, try using apps like Calm and Headspace to guide you through the process.

Exercise Daily

Exercising frequently has been shown to increase happiness and reduce anxiety. In addition, exercising regularly helps to strengthen muscles while burning calories, all of which contribute to weight loss. Finally, exercise releases endorphins, which provide feelings of well-being.

It goes without saying that regular physical activity is very beneficial for both mental and physical health. Unfortunately, many people today simply aren’t able to find enough free time in order to go to the gym or take part in other forms of fitness training. Thankfully, there are several options available for those who may not have access to an hour each week for themselves.

We highly encourage signing up for group classes instead of trying to squeeze personal trainers into your schedule, especially if you lead such busy lives. Not only does this allow you to work out with others, but it also gives you someone to follow along with during class. Check out FitOn, Fitness Boxing [No Longer Available], and P90x On Demand.

Rest and Relax Regularly

Many people today often spend hours sitting at desks throughout the entire workday, staring at screens, checking social media accounts, etc., which contributes to poor sleep patterns among millions of Americans. This leads to chronic exhaustion, lack of motivation, and eventually depression.

Try scheduling scheduled naps during the day when you can rest peacefully and wake up feeling refreshed rather than groggy and tired. Or perhaps you could use time off from work to relax and unwind after a long day? Take advantage of this opportunity to read books, watch movies, play games, eat good food, catch up on household chores, etc.

Sleep deprivation has become one of the biggest issues facing society today, and you shouldn’t ignore it anymore! Don’t miss out on the chance to reap its numerous rewards.

Eat Well-Balanced Meals

Eating healthy foods allows us to maintain optimal energy levels and prevent overeating, which can result in unwanted fat gain. Eating tasty treats can actually cause us to crave unhealthy snacks later on because our brains release dopamine whenever we consume junk foods.

Instead, stick to eating nutritious meals composed primarily of lean proteins, whole grains, vegetables, fruits, nuts, seeds, legumes, dairy products, and oils/butter. Also avoid drinking too much soda and alcohol. Instead drink plenty of water throughout the day to stay hydrated.

Check out our ultimate guide to balanced nutrition in order to learn everything you need to know about proper dieting.

Sleep 8 Hours Per Night

As mentioned earlier, sleeping is extremely crucial for maintaining optimum health. When we don’t get sufficient sleep, we tend to experience fatigue, moodiness, lowered performance, reduced memory retention, and lower quality of thought processes.

Not surprisingly, insomnia affects around 50 million adults in America alone. Fortunately though, there are numerous solutions available for falling asleep quickly and staying awake longer once you hit the hay. Try listening to soothing music, reading a book, taking a warm shower, wearing loose fitting clothes, avoiding caffeine after noon, having sex, watching TV shows, etc.

Also remember to set a consistent bedtime and waking time every night so that you won’t be tempted to lie in bed until late due to procrastination.

Have At Least One Social Day Per Week

Having meaningful relationships with family members and friends provides enormous psychological satisfaction and boosts self esteem. Spending time together with loved ones allows us to express ourselves freely, making room for open communication and deeper understanding between individuals.
Unfortunately, many people today suffer from loneliness and isolation. We believe that spending time with other human beings is critical for leading a happy and fulfilling life. Find opportunities to meet new people and form lasting friendships with the opposite gender.

Remember that connecting with people outside your immediate circle of influence is also an excellent way to overcome negative emotions and build supportive communities.

Learn Something New Every Single Month

Learning something new everyday is key to developing innovative skills and knowledge that ultimately increases productivity. Learning new things can also boost self confidence and create positive thoughts related to increased enthusiasm towards goals and tasks ahead.

You can easily start learning something new online for free via platforms like Coursera, Khan Academy, Udemy, and YouTube — but if you prefer offline methods, consider enrolling in local courses offered by community colleges, technical schools, universities, etc. Once again, look to connect with other people in order to share ideas and experiences.

Learn More About…
How to Get Started With Online Course Signups & Subscriptions
Tips on Finding Cheap Classes Near You
Eight Sites Where Learners Can Share Free Educational Videos

Make Time to Unplug From Technology

With all of the amazing technological advancements made over the last decade, it seems almost impossible to ever stop relying upon machines and gadgets to complete mundane activities. However, technology offers tremendous convenience and efficiency, and yet it can also negatively impact our ability to disconnect from reality.

Think carefully about whether or not you truly require instant accessibility to information 24 hours per day. Is it worth sacrificing your own peace and quiet? Do you really need to send emails, texts, tweets, Facebook messages, and Instagram posts straight away?

Are you constantly attached to your mobile phone throughout the day? Does your job demand constant Internet connection usage? Are you addicted to playing video games or scrolling through Reddit?
Once you come clean with yourself regarding why you continue to rely upon modern technology, you might realize that you would benefit greatly from unplugging more often.

Practice Gratitude Everyday

Gratitude unlocks the fountain of unlimited abundance within ourselves. Appreciate everything and everybody around you. Be grateful for whatever happens in your life.

Practicing gratitude will bring forth greater appreciation for what you currently possess, thus resulting in higher levels of optimism and general positivity. As stated above, gratitude makes us happier, improves our health, decreases levels of anxiety and depression, and enhances our overall state of mind.
Keep track of anything that fills you with utter joy and appreciation. Think of three specific things you appreciate about your current situation. Then write them down somewhere safe where you can refer to them anytime you feel anxious or depressed.

Write Down Goals And How You’re Going To Achieve Them

Writing down goals and writing down action plans can turn dreams into realities! Writing down goals forces us to think seriously about what we want in our lives, which ultimately promotes goal setting success. Remember that goals must be written down AND broken down into manageable chunks.
When creating your plan, be sure to include milestones, deadlines, intermediate checkpoints, and metrics. Follow the SMART method of goal creation outlined below.

Share your goals with trusted peers, friends, and relatives. Ask for feedback and advice from people close to you, including parents, teachers, mentors, coaches, psychologists, etc.
After hearing input from others, revise your goals accordingly. Never forget to acknowledge the help received.

Have faith in yourself and your abilities. Remain humble and patient. Stay focused on accomplishing small wins along the way. After completing smaller steps, you will inevitably reach the finish line.
What are your favorite atomic habits you’d love to implement into your life? Please share with us in the comments section below.


Although it may seem daunting to change your habits, it is definitely possible with a little bit of effort and planning. Hopefully, this article has given you some inspiration and guidance on which atomic habits you can change in order to improve your life. Remember, even small changes can have a big impact when done consistently over time. So start today and see where these 9 atomic habits can take you!

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