Recently I finished listening to “Atomic Habits” on Audible. I liked it so much I also bought the hardcover book and now recommend it during corporate presentations such as the one I recently gave to League employees as well as during executive health physicals and weight loss consultations. 

This book offers useful tips on how to make it easier to adopt healthier habits. For example, most of us don’t love to exercise - especially in the winter months when there are more limited types of exercise available. The author James Clear recommends ‘lowering the friction’ in creating a new habit by making it as enjoyable as possible.

When you are trying to create a habit that will help with wellness or weight loss, one of the steps I advise is to link an activity that you want to do, such as exercising to an activity that you like to do, such as watching a show, listening to music or a podcast or talking to a friend.

For example, I am not a huge fan of using the treadmill or elliptical rider. Unless I distract myself, I’m in agony watching the clock. But if I put on a favourite show on Netflix, time goes by quickly and I often don’t want to stop at the 30-minute mark because my show may not be finished. The key is that I do not allow myself to watch this particular show at any other time.

Or I will listen to really upbeat music or a podcast that I love. With any of these three favourite activities, my mind has now linked a healthy activity to an enjoyable one and I have found it a lot easier to maintain an exercise routine. I even find myself looking forward to my next exercise session.

Some of my patients like to walk outside and listen to a podcast. They find that this gives them time to themselves and they actually (gasp!) look forward to it. I have to admit I’m not a fan of walking in the cold, so I’m not sure this would work for me, but the key is to do what works for you.*

Atomic Habits is a must-read for anyone who wants to make the habit changes that are necessary for long-term health or weight loss.

* I do recommend avoiding walking on patches of snow or in the dark when it is easier to slip on a hidden patch of ice. I see so many winter injuries due to people falling due to slippery conditions.