Currently, I’m obsessed with the book Atomic Habits by James Clear. I find it holds the missing pieces to so many of our conundrums when it comes to forming new habits.
And so, as I reflect on my intentions for The Artsy-Fartsy Joy Club (a project I’ve recently started on Substack) and what I’m learning from Atomic Habits, here’s how I’m connecting the dots.
About Identity, Action, And Tracking:
1. Get clear on your identity first
WHO do you wanna become? When we wanna build a new habit, it’s the identity piece that’s missing for most of us.
Here’s a silly but memorable example about the role identity plays in your behavior:
• I don’t eat donuts. = I am someone who doesn’t do X.
This is the person who will find other things to eat to satisfy her craving for something sweet. There’s no negotiating happening in her head. Donuts no longer exist.
• I can’t eat donuts. = I am someone who can’t do X.
This is the person who still wants donuts but can’t eat them because she’s on a diet. She will use her willpower to keep those evil donuts away from her.
Which person do you think will have an easier time with quitting the habit of eating donuts?
“Every action is a vote for the type of person you wish to become.”
- James Clear
2. The goal is not to produce but to practice
No matter what your goal, the real objective is to focus your attention on who you wanna become in the process of achieving what you want.
In other words, if your goal is to lose 40 pounds or to write a book, you wanna focus on the process that makes you the type of person that can achieve that goal. What actions do those kind of people practice? What habits do they have?
And here’s something that I’ve learned over time:
It’s never about what you do but about how what you do makes you feel.
When you focus on the outcome, you put your joy on hold until you reach that outcome. And you set yourself up for disappointment if you fail. How many times is the outcome not even in your control? Your book may not get published, your painting may not sell, or your project may not find any supporters.
But if you focus on the process, you can enjoy the journey. Even when things get hard. Because you’re showing up for yourself. You’re following through on your plans. You’re learning along the way.
3. Motivation kicks in after you start
Once you’ve decided who you wanna become, the next challenge is actually showing up often enough to reinforce that identity.
What I’ve gleaned from going on 14 years of teaching kids is that motivation comes from seeing your own progress. And this is counter-intuitive to what most of us believe. Namely, that we should wait to begin until we feel motivated.
The truth is motivation doesn’t happen before you take action. Motivation kicks in AFTER you start.
And this brings up the fact that most of our resistance lives only at the beginning of a task. If you can sidestep your resistance by starting with something ridiculously small, you’ve won half the battle.
This is exactly why I started The Artsy-Fartsy Joy Club. It’s my job to provide a beautiful container you can use to jump in and play. This is why I’m obsessed with simple prompts, basic supplies, and tiny tasks. Because keeping things easy-peasy gives you momentum.
4. Prove it to yourself
In Atomic Habits, James Clear explains what a 2-minute proof is. And this is my favorite part! Because once you’ve decided who you wanna become, the next step is proving it to yourself.
A 2-minute proof is a tiny version of the behavior you’re after.
Here are some examples:
• Your goal = Write a book
Your identity = I am someone who writes
Your 2-minute proof = Sit down at your desk, open your notebook, and write one sentence
• Your goal = Lose weight
Your identity = I am someone who moves my body
Your 2-minute proof = Get dressed, walk out the door, and do three jumping jacks
• Your goal = Get back to that creative hobby
Your identity = I am someone who takes creative play breaks
Your 2-minute proof = Open a small notebook and fill a page by doodling, coloring, or making marks
Your 2-minute proof helps you sidestep your resistance to start. Because by definition, it’s quick, easy, and painless. But it also helps you prove to yourself you’re doing what you set out to do.
5. Tracking is how you collect evidence
So, how does using 2-minute proofs help you build a habit?
If you promise yourself you will move your body regularly, you might be tempted to get the best workout videos you can find and set yourself up with the best tools (weights, bands, workout mat, shoes, apps, etc.).
But none of these things will help you create a habit if you can’t start or stick to your workout routine. You wanna standardize before you optimize, according to James Clear. In other words, build the habit of showing up for yourself first.
The act of tracking every time you complete your 2-minute proof, is how you collect evidence of your progress. Yay!
Every checkmark becomes evidence that you’re the person you said you wanted to become.
Start tiny, collect evidence, see your progress, and keep going. And decide how you will celebrate every win, no matter how small. Smile.
“The process of building habits is the process of becoming yourself.”
- James Clear
I made something for you:
It’s a printable (PDF) with a fun way to prove to yourself that you’re showing up and to collect evidence of the type of person you wish to become.
Inside you’ll find a page with 7 boxes for your 2-minute proofs and a simple tracking page to help you collect evidence of your progress. You can use the boxes to doodle, color, or make marks. Try it out for a week. It’s a simple way to complete your proof each day, and it’s open to not being the same every time.
You can grab the PDF printable here: https://alexmitchellartist.substack.com/p/the-artsy-fartsy-joy-club-printable-1