Stop trying to out discipline your environment. Design the best domain.
Ever feel like you’re locked in an uphill battle with your own willpower? You grind through that extra set, resist late‑night snacks, and still wonder why it’s such a struggle. This week I want to unpack why relying on sheer discipline often fails, or feels like you’re always in a constant battle with yourself. All while taking a look into how a few “Atomic Habits” tricks can set you up for success by working with your environment, not against it.
"The man who moves a mountain begins by carrying away small stones."
THE BREAKDOWN
Your Environment is the Invisible Hand: The Spark
“Environment is the invisible architecture of behavior.”
-James Clear
We like to think motivation is an internal spark; but as Clear explains, our surroundings cue the majority of our actions.
If your phone lives on your nightstand, the first thing you’ll end up doing is scroll the moment you wake up; if your training shoes sit by the door, rather than the closet, you’re far more likely to slip them on; if you meal prep your food, you are more likely to eat what you’re supposed to.
Make the cue obvious: Place your gym bag in the hallway.
Reduce friction: Pre‑fill your water bottle and stash it within arm’s reach.
Habits Are Context-Dependent: The Link
Clear introduces “habit stacking” which is his phrase for linking a new habit to an existing one.
Example from the book: “After you pour your morning coffee, you’ll do two minutes of stretching.”
Pick something: Anytime you have to get up for something (e.g., break from work, a snack, bathroom, etc.), perform a set of squats or push-ups. Five to eight reps. That’s it. Done before willpower even kicks in.
Friction is the Enemy of Good Habits: The Action
The fewer obstacles standing between you and your next workout, the more likely you are to hit it.
Atomic Habits Tip: “Make it easy.” It doesn’t have to be elaborate or complex. And do not rely on just writing it down or telling yourself you’ll do it.
Easy add: Keep resistance bands by your desk. Want a quick session? Grab a band, hit a 60-120second of pull-aparts, RDLs, and shoulder dislocations.
Temptation Bundling for Consistency: The Need
Pair something you need to do with something you want to do. Clear calls this “temptation bundling.”
Examples: Love your daily podcast? Only listen when you’re on the assault bike or walking. | Crave that Netflix show? Bake it into your cooldown; foam roll while you stream; or into your warmup run.
Redesign One Key Area: The Challenge
This week, pick ONE environment tweak:
Kitchen Command Center: Move healthy snacks to eye‑level; hide or remove the junk food.
Home Gym Zone: Dedicate a corner for gear; no more excuses about “not enough space.”
Digital Detox: Use an app that blocks social media until after your morning mobility routine.
Your mission: Apply one “Atomic Habits” tactic—obvious cue, habit stack, reduce friction, or temptation bundle; to that area. Track it for seven days and notice how much easier the good behaviors become.
Unlock The Strongest You!
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THE TAKEAWAY
“You do not rise to the level of your goals. You fall to the level of your systems.”
-James Clear
When you stop wrestling with willpower and start shaping your world, the wins compound. Make your environment a system designed for success, and watch your habits take care of the rest.
Have a focused week ahead!
P.S. Hit reply and let me know which tweak you’re trying this week.
See You in Issue #015!
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Thank you,
Stephen Holmes Founder, Linking Performance & The Weekly Standard
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