Atomic Habits for Mental Health

A program focused on building tiny, sustainable habits to improve mental health, based on the principles of Atomic Habits by James Clear.

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Program Modules

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Understanding the Power of Tiny Changes

Learn the core principles of atomic habits and how they apply to mental health. Understand why small, incremental changes are more effective than large, unsustainable ones.

Reflect on Current Mental Health Habits

Daily

Identify existing habits, both positive and negative, that impact your mental well-being. Consider where you want to be and what small steps can get you there.

“Small changes are better than big changes.”

reflection

Read Summary of Atomic Habits

Once

Read a summary of James Clear's Atomic Habits to understand the key concepts of building good habits and breaking bad ones. (Approx 15min)

activity
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Implementing Tiny Habits: Low-Hanging Fruit

Identify and implement easy, enjoyable habits that require minimal effort. Focus on creating a system that makes the new action easier over time.

Pick One 'Low-Hanging Fruit' Habit

Once

Choose one mental health habit that is easy and enjoyable for you to start implementing immediately. Select from the ideas presented in the original text (e.g., light therapy, multivitamin, gratitude practice).

“Pick the low-hanging fruit. Start with one change that takes the least amount of effort or is the most enjoyable for you.”

activity

Set up System for Chosen Habit

Once

Create a system to make performing the new habit easier over time. This might involve buying a pill box, setting a reminder, or pairing the habit with an existing routine.

“Create a system to make this new action easier over time instead of harder.”

activity

Track Your Progress

Daily

Use a habit tracker (e.g., Habit, calendar) to track your progress for 30 days. Give yourself a checkmark for each day you complete the new habit.

“Use a habit tracker and set a 30-day goal for a tiny change you want to make.”

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❄️

Snowball Effect: Adding More Habits

Once the first habit is established, add another tiny habit to create a snowball effect. The initial energy and momentum from the first habit will make it easier to incorporate additional changes.

Review Progress and Assess Energy Levels

Once

After 30 days, reflect on the impact of the first habit on your energy levels and overall mental health. Did it make your life easier? Did it give you more energy?

reflection

Choose and Implement Second Habit

Once

Select another tiny habit to add to your routine. This habit should complement the first one and further enhance your mental well-being (e.g., adding a 10-minute walk if you already take vitamins).

activity

Continue Tracking Both Habits

Daily

Continue using your habit tracker to monitor your progress on both habits. Observe the snowball effect and the cumulative impact on your mental health.

activity