Tag: habits

Things That Help #poem

Things that help include…

A slow start to the day,
with plenty of time for my morning routine…
at least half an hour for reading, lots of different books –
some daily inspiration, a chapter of a long novel,
a short story, some poetry,
and a few pages from a science magazine,
with a cup of black coffee (currently decaf) by my side,
and frequent stops to record an idea
or to note some words of wisdom I have spied.

Then, a dive into my Journal notebook (Moleskine, large, squared),
with my zero-point-nine millimetre Pentel
twist-grip propelling pencil in hand,
scribbling away,
as my thoughts coalesce through the words I write
in a way I simply cannot understand.

At least two or three runs each week…
Preferably, although not as often as I would like, out of the city,
even though I rarely feel that I want to go
and often set out wearing a frown,
ideally working towards some future long-distance event that,
despite crowding in on me horribly as it approaches,
seems to be a necessary challenge,
albeit one reluctantly thrown down.

Having enough money to keep buying books…
titles I come across that interest and intrigue,
for it seems that books are my favourite food
and provide me with much of the sustenance that I need.

Not being hungry…
so, yes, please do bring me that snack
(real food of course, not a book!)

Remembering to drink water…
because going without it is something for which
I really seem to have a knack,
until it is too late, my body dry,
and my brain shrivelled to uselessness by its lack.

Knowing what is coming up…
and having a plan for the hours and days ahead,
even though I know I will not follow my intentions,
will waste much of the day
and become frustrated with myself.
(It’ll be a complete disaster if I set off with no kind of schedule, instead.)

Getting outside into nature, trees, sky, clouds,
and all the rest of it…
especially when there are big views –
it’s so much better for connecting with the world
than a constant processed diet provided by The News.

Talking out my thoughts…
(even if you do not really want to listen,
as long as you nod every so often,
and give a few prompts to keep me going,
it will really help to boost my knowing
and keep my ideas growing.)

Being the master of my own time and space…
so that I can sort and sift my thoughts,
move slowly through the day,
and know where I am and where I am heading.

Working at my own pace…
but also not having to make too many choices.
Although I will always have an opinion –
I admit that’s true –
it is usually far better if you simply tell me what we’re going to do.

Encouragement and praise…
just the right amount and I have to believe that it is sincere.
Just like the ambrosia eaten by Gods it can be sweet and sticky,
so getting this one right is really tricky.

What doesn’t help is…

Losing sight of the things that help,
or forgetting that even though I am certain of their value,
I will often have to force myself to do them,
and that, with insufficient respect for myself,
I will likely lack the courage to make sure that they happen
Enough.

(c) Tim O’Hare, September 2023

THINGS THAT HELP: As I allude to in my note for The Hollow Man (and probably elsewhere) there are certain things I like to do each day or on a regular/routine basis that help me to maintain my level of functioning. I find that I can go for a few days without following my ‘morning routine’ but if I let things slip for any longer or fail to force myself out for a run or a walk in the countryside I start to unravel. Things That Help captures some of these activities and ingredients that keep me in balance and, most importantly, notes the need to keep them in sight and to keep pushing myself to do them. I’ve come to think that everyone should write out their own list of Things That Help and keep it in a prominent place as a reminder

Atomic Habits – James Clear #reading

The second book that I finished reading in 2025 was ‘Atomic Habits’ by James Clear. I had previously listened to the audiobook version almost immediately after it was released in 2018 but I picked it up again because it was selected as the January title for an online book club that I am a member of within The Timecrafting Trust (Mike Vardy). I will admit that, as much as anything, this time round my interest in Atomic Habits was focused on why it has occupied the bestseller lists for pretty much the entire period of its existence, selling an astonishing 15 million copies in the process (the irony of the fact that I have contributed two of those sales over the years was not lost on me!).

As the subtitle suggests, Atomic Habits positions itself as a guide to building good habits and breaking bad ones. It certainly does start off with a strong focus on (daily) habits, but as I worked my way through the text I soon found myself thinking that it wasn’t really about habits, rather it was simply about how to get things done.

Early in the book I found myself railing against Clear’s argument that habits are such powerful things because they act like compound interest – if you adopt a daily habit to become 1% better in some respect then the power of that habit compounds each day. Clear suggests that if you get 1 percent better each day for one year then you will end up 37 times better by the time you are done and implies that such improvements in personal performance or skill can be achieved by repeatedly performing a 1% better habit each day (note: 37 times better, not 37% better – I checked the maths!). But this is surely not true. A habit that makes you 1% better on the first day continues to make you 1% better than you originally were on the second and subsequent days, but to get better and better (i.e. to grow or compound the percentage improvement) I think you would have to change your activity on each successive day. I accept that there might well be some additional gain to be had by repeating the same habit each day, but not to the extent suggested by the comparison with compound interest. For example, if you adopt a habit of running a mile each day then you will certainly get fitter over an extended period of time than if you just go for the run once, but after a while you will find that your fitness has reached a plateau and to gain further improvement you will have to start running two miles each day etc. In my opinion, if you have to constantly change what you are doing then you are not developing a habit, you are just carrying out an ongoing programme of self-improvement! [I suppose it could be argued that the habit is then repeatedly showing up to complete that ever-changing activity.]

Setting aside my reservations about whether the book is really about habits or, as I think, about setting up your life so that you are more likely to get things done in general, where Atomic Habits succeeds is in distilling the ideas covered into a very simple set of four principles or laws. Each of these laws is matched to one of the stages associated with taking action: cue, craving, response and reward. Clear states these laws as follows:

  • make it obvious
  • make it attractive
  • make it easy
  • make it satisfying

I think it is hard to argue with this framework. Clear considers each of these laws in some detail offering various suggestions to help in each case, but I think that much of this material is not that necessary because the four laws do most of the heavy-lifting on their own.

Put simply: if you want to increase the chances that you will perform a task or activity then you need to make it more obvious and/or more attractive and/or easier and/or more satisfying. Similarly, to combat a bad or unwanted habit, you need to make the cue that triggers it less visible and make the habit itself less attractive and/or more difficult to do and/or less satisfying. I think it is this simplicity of the core message in Atomic Habits that is the secret of its success and its astonishing sales figures. It’s a message that is obviously right (or at least feels obviously right), easy to remember and also easy to make use of.
Job done.