New Book Blog! Atomic Habits
Atomic Habits
Tricia La Fratta, MBA | AIAMC Member & Participant in
Multiple NI’s including NI-IX co-lead
In talking with a colleague about books that have been
meaningful both professionally and personally, they mentioned they were reading
“Atomic Habits” by James Clear. While I haven’t read the book in a few years,
it instantly reminded me of key points within the book that have impacted me
even years later. This discussion led me to go to my bookshelf and dust off the
book, and it helped reenergize me both at work and home.
If you are anything like me, you enjoy reading but often
struggle with finding the time and the right book. What made Atomic Habits a worthwhile and
enjoyable read was that it provided small, practical suggestions on how to
improve, applicable to all aspects of my life. And now, as I was re-reading the
book, I realized that I had implemented small habits based on my 1st
read that, consistent with Clear findings, I didn’t even recognize that I
formed them based on his book.
I originally read the book early in the COVID-19 pandemic and
was struggling with motivation. I wasn’t moving as much as I was used to since
I was now working from home rather than in the hospital where I got plenty of
steps every day. One small habit I picked up after reading this book was
linking - aka habit staking - getting a cup of coffee or going to the bathroom with
doing a few minutes of exercise. This is something I still do today and that my
family sometimes chuckles at.
At the end of every chapter is a really helpful summary since
there are so many highlights in the book. Coming up with just a few key takeaways
from “Atomic Habits” was challenging, but here are my top 3!
#1. Make small changes. “With the same habits, you’ll
end up with the same results. But with better habits, anything is possible.”
Improving by just 1% each day can lead to significant progress over time. Think
about how simple it is to get 1% better each day (or even 1% worse). Focus on
small improvements and they will be significant over time. “Success is the
product of daily habits — not once-in-a-lifetime transformations.”
#2. Identify who you want to become rather than what
you want to achieve; then you can determine the habits needed to get you there.
Often times we think about our goals and what we need to do to achieve them
rather than identifying who you want to become. This approach reminds me of
lean processes: don’t just think about goals — focus on the systems and
processes that lead to those desired outcomes.
#3. Engage in “Habit stacking”. This point has stuck
with me. Here’s the formula: “After I [CURRENT HABIT], I will [NEW HABIT].”
When you stack habits, you’ll be more likely to stick with a new habit since it
is stacked on an old habit. You create a habit loop in four steps – CUE,
CRAVING, RESPONSE & REWARD – Make it obvious, make it attractive, make it
easy, and make it satisfying. How can you use habit stacking for a productive
day at work? One piece of advice is that habit stacking isn’t multi-tasking.
That can distract you from what you are supposed to focus on. Here are a few examples
of habit stacking at work:
o
To productively start your day… Stack it by writing
down three priorities for the day. Dedicate 40 minutes for focus work – no
looking at email. Then look at email.
o
After a long meeting… Stack it by reaching out
to a co-worker you haven’t heard from in a while or providing recognition to a
co-worker for a job well done. This stacks the habit of a meeting which you
must attend with connection to colleagues and recognition.
In summary, “Atomic Habits” helps provide framework for
creating lasting habits that can improve your work and home life.
Brief BIO of this AIAMC Member
Tricia La Fratta is the Manager of
Graduate Medical Education at Aurora Health Care Milwaukee, Wisconsin – part of
Advocate Health. She has worked in medical education for the last
fifteen years with a focus on residency and fellowship programs; workforce
planning and recruitment; and diversity, equity and inclusion in medical
education. She has partnered in the development of several new residency and
fellowship programs and currently oversees approximately 200 residents and
fellows across 20 programs.