The complete Atomic Habits framework for athletes
5 lessons that turn small disciplines into recruiting advantages
In Tuesday’s newsletter, I introduced the “never miss twice” rule - one mistake is just an outlier, two mistakes is the beginning of a new habit.
That’s one piece of a much larger framework from James Clear’s Atomic Habits that can transform how you approach athletic development.
Today, I’m breaking down five key lessons from the book that help athletes build the small habits that compound into recruiting advantages over time.
#1: The 4-step cheat sheet
Clear lays out a straightforward, four-step process for creating good habits.
Here’s how you could use it to build a habit of extra stickwork after practice:
Cue: Make it obvious
Add it to whatever calendar you use
Set a recurring phone reminder for right after practice ends
Craving: Make it attractive
Listen to your favorite playlist during extra touches
Invite a teammate to join you and make it social
Response: Make it easy
Start with committing to just 10 minutes, not an overwhelming hour-long session
Have a simple routine you can execute anywhere
Reward: Make it satisfying
Track your sessions in your phone’s notes or calendar app
Treat yourself (coffee, ice cream, etc) for every 10 sessions you complete
This framework works for any habit you want to build - film study, fitness work, communication practice, mental preparation. It also works in reverse for breaking bad habits.
The key insight: habits aren’t just about willpower. They’re about designing your environment and systems to make good behaviors easier and bad behaviors harder.