James Clear’s bestselling self-help book, Atomic Habits, is a game-changer for anyone looking to make meaningful changes in their life. Its central premise is that small, consistent actions will snowball into big transformations as time passes.
While the book is often discussed in terms of productivity and personal success, its wisdom is equally powerful when you are facing anxiety, depression, and other mental health challenges. Atomic Habits shows us that change doesn’t have to be dramatic to be impactful—it can start with a single breath, a glass of water, or a moment of stillness. Let’s explore how the principles in this self-help guide can help you set goals that nurture your mental well-being and create lasting, positive change.
- Use Tiny Habits to Support Micro-Moments of Healing
When you’re struggling with your mental health, the idea of making substantial changes can feel paralyzing. Luckily, you don’t need to “fix” everything overnight. All you need to do is embrace the power of micro-goals that gradually nudge you towards the wellness-focused lifestyle you deserve.
Clear writes, “An atomic habit is a little habit that is part of a larger system. Just as atoms are the building blocks of molecules, atomic habits are the building blocks of remarkable results.”
What does this mean for your mental health journey? Here are some ideas for atomic habits you can implement:
- Instead of setting a goal to meditate for 20 minutes daily, aim to sit quietly and breathe for 2 minutes.
- Rather than deciding to exercise every day, commit to putting on your walking shoes and stepping outside—even if it’s just for a moment.
- Instead of pressuring yourself to completely clean your entire house, commit to clearing just one small surface or putting away three items.
- Rather than overwhelming yourself with the idea of being the “perfect” friend or going out to visit loved ones several times per week, send a single text message to a friend or family member—even if it’s just a brief “Thinking of you” note.
If you’re not sure where to start, try creating a “Minimum Viable Habit” checklist. What’s the absolute smallest action you can take that still moves you toward your well-being? On days when everything feels difficult, this checklist can be your lifeline.
- Build Supportive Systems
Clear emphasizes the importance of building systems rather than fixating on end goals. He writes, “You don’t have to be the victim of your environment. You can also be the architect of it.”
For mental health, this might mean:
- Creating a daily routine that includes time for self-care, such as journaling or a short walk, rather than striving for an abstract goal like “be less anxious.”
- Building a “mental health toolkit” filled with activities or strategies that help you manage tough moments, such as breathing exercises, grounding techniques, or calling a trusted friend.
- Designing a “sensory-smart” home that eliminates overwhelming stimuli in favor of soft lighting, minimal visual clutter, and white noise machines.
- Developing intentional boundaries for social media and news consumption to help you avoid potential triggers.
- Reframe Your Identity
Identity transformation is often viewed as the most powerful concept in Atomic Habits. Each small action—whether it’s attending therapy, practicing mindfulness, or simply acknowledging your feelings—reinforces a new, empowering identity.
This approach is rooted in cognitive-behavioral therapy principles. By changing your internal narrative, you begin to see yourself as capable of growth and healing.
- “I’m too broken to heal” becomes “I’m resilient and learning to care for myself.”
- “I’ll never get better” becomes “I’m making progress, even if it’s not always visible”
- “I’m weak for struggling” becomes “It takes strength to acknowledge my challenges and seek support”
Clear explains, “Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.”
- Reduce Friction
Reducing friction is about creating a compassionate infrastructure to support your mental health. The less energy you have to expend to take care of yourself, the more likely you are to maintain those crucial habits during challenging times.
Here are some examples of simple ways to reduce friction in your day-to-day life so you can support your mental health more effectively.
- Keep a water bottle next to your medication and add reminders to your phone.
- Place comfort items (stress ball, journal, comfort object) within easy reach of your workspace.
- Keep a gratitude journal and pen on your nightstand.
- Use apps that simplify meditation, mood tracking, or therapy homework.
- Meal prep simple, nutritious foods.
One of the most common misconceptions about mental health is that individual struggles are attributed to a lack of willpower. This couldn’t be further from the truth. Take a cue from Clear as he explains, “Before you try to increase your willpower, try to decrease the friction in your environment.”
- Embrace Imperfect Progress
Clear’s “1% rule” is a lifeline if you are struggling with mental health. Atomic Habits teaches us that improvement isn’t about perfection—it’s about making a consistent effort.
- Took a shower on a tough day? Victory!
- Reached out to a friend? Celebration!
- Attended a therapy session? Major accomplishment!
From a scientific perspective, celebrating small victories actually rewires your brain. Each time you acknowledge a positive action, you’re reinforcing neural pathways that are associated with resilience, self-compassion, and positive behavior.
Your Journey, Your Pace
At Eagle View Behavioral Health, we encourage the people we serve to celebrate every positive step, no matter how small. You are stronger than you know, braver than you believe, and more capable of healing than you can imagine.
With the right support, you can look forward to a brighter, happier, and healthier future. Contact us today for a free, confidential assessment or to learn more about the programs available at our Bettendorf, Iowa, facility.
