Small Changes, Big Results: How Atomic Habits Can Help Transform Your Daily Routine for a Healthier Life
As we continue our journey into 2025, James Clear’s Atomic Habits is a wonderful resource that explains how small, consistent changes lead to lasting success. The book highlights how habits are formed through four key steps:
- Identifying triggers
- Building motivation
- Taking action
- Reinforcing positive outcomes
By refining these steps, people can create healthy habits that stick while breaking unhelpful ones.
Building strong habits is essential in the world of physical therapy, where consistency determines recovery and long-term health. Many patients may struggle to follow through with a home exercise program, maintain an active lifestyle, or adopt further recommendations in their life such as altering their sleep routine and improving their posture. The principles from Atomic Habits can help make these changes easier and more sustainable.
Here are some key takeaways to get you started:
- Start Small: Instead of overwhelming changes, begin with minor adjustments, such as stretching or walking for just a couple of minutes per day.
- Pair with Existing Routines: Link new habits to familiar ones, like doing your home exercise program after your morning coffee.
- Focus on Identity, Not Just Goals: Instead of saying, “I need to exercise,” shift to “I am someone who values movement.”
- Make It Easy: Set up an accessible space for exercises and remove obstacles that create excuses.
- Track Progress: Celebrate the small wins to stay motivated and reinforce consistency.
By making therapy and wellness habits easy, rewarding, and part of a daily routine, patients can improve recovery outcomes and sustain long-term health. Whether it’s committing to daily stretching, improving mobility, or staying active, small, intentional changes can lead to significant results.
By: Matt Melotte, Physical Therapist, PT, DPT, CMTPT
Matt Melotte works at Orthopedic & Spine Therapy’s De Pere location. Matt has resided at Orthopedic & Spine Therapy for over 10-years with a strong passion for patient-centered care. He earned his Doctorate of Physical Therapy from Carroll University in 2013 and is an assistant instructor for dry needling through Myopain Seminars. Matt specializes in treating a wide range of musculoskeletal conditions, with a large focus on chronic pain, sports/recreational injuries, and spinal disorders. His approach to care is rooted in building meaningful, one-on-one connections with patients, ensuring they feel valued and understood throughout their recovery journey. He takes pride in helping patients not only recover but also improve their overall quality of life, emphasizing a holistic approach that treats the whole person. Matt enjoys spending time with his friends and family, especially his wife and two children. He is an avid outdoorsman including spending time at the family cabin, kayaking, biking, and playing soccer as well as continuing to improve his own health and fitness. Click here to learn more about Matt.