The best examples of atomic habits: building good habits explained in real life

Let’s start where most people get stuck: turning “I should” into “I do.” The best examples of atomic habits aren’t dramatic. They’re boring on purpose. They’re designed to be so easy that you can do them even when you’re tired, stressed, or not in the mood.

Here are some realistic scenes you might recognize:

• Instead of “I’m going to get in shape,” you put your sneakers and workout clothes next to your bed and commit to 5 minutes of stretching when you wake up.
• Instead of “I need to read more,” you place a book on your pillow so you have to move it before sleeping—and read just one page.
• Instead of “I have to stop doomscrolling,” you charge your phone in the kitchen and keep a cheap alarm clock in the bedroom.

Each one is a small, atomic move. But it’s these tiny, consistent behaviors that start building good habits without relying on motivation alone.

Real examples of atomic habits in health and fitness

Health goals are where people often want the best examples of atomic habits: building good habits explained with real-life detail. Big promises like “I’ll work out an hour a day” usually die within a week. Tiny habits, on the other hand, are built to survive your worst days.

Example 1: The two-minute workout habit

Instead of vowing to “go to the gym 5 times a week,” imagine this:

• Your new rule is: Put on workout clothes and do 2 minutes of movement. That’s it.
• Some days it’s just light stretching. Other days you naturally keep going for 20 minutes because you’re already in motion.

James Clear calls this the “two-minute rule”: scale your habit down so it takes two minutes or less to start. Once you’re in motion, continuing is much easier.

This lines up with what researchers say about consistency and exercise. The U.S. Department of Health and Human Services recommends regular movement for long-term health, but the people who stay active are the ones who find ways to make it fit into daily life, not just big, heroic workouts (HHS physical activity guidelines).

Example 2: The water-before-coffee habit

If you want better energy and focus, here’s a simple example of an atomic habit:

• Before your first coffee, drink one glass of water.

You’re not overhauling your diet. You’re attaching a tiny health habit to something you already do daily: drinking coffee. Over time, this can support hydration, which is linked to better physical and cognitive function (NIH overview on hydration and health).

The magic isn’t in the size of the action; it’s in the fact that you’ll actually repeat it.

Example 3: The 5-minute walk after meals

Instead of chasing 10,000 steps from day one, you might try:

• Walk for 5 minutes immediately after lunch or dinner.

That’s it. No fancy tracker, no special shoes. This tiny, consistent habit can support blood sugar control and digestion, and it’s much easier to maintain than a huge daily step goal. Over time, many people naturally extend that walk without forcing it.

These are examples of atomic habits: building good habits explained through simple, low-resistance routines that fit into your real life.

Habit stacking: examples of building good habits into routines you already have

One of the strongest ideas from Atomic Habits is “habit stacking”: attaching a new behavior to something you already do, like brushing your teeth or making coffee.

Here are some habit stacking examples of how this works in everyday life.

Example 4: One push-up after brushing your teeth

You already brush your teeth (hopefully). That’s your anchor habit. Now you add:

• After I brush my teeth at night, I’ll do one push-up.

One push-up sounds silly. But it’s intentionally tiny. Once it’s automatic, you might feel like doing 3, 5, or 10. The important part is that your brain learns: Teeth brushed → body moves. You’re wiring in an identity: “I’m someone who moves my body every day.”

Example 5: One sentence of journaling with your morning coffee

Maybe you want to be more reflective or manage stress better. Instead of starting a 30-minute journaling habit, you try:

• After I pour my morning coffee, I’ll write one sentence in a notebook.

That sentence might be:

• One thing you’re grateful for
• One thing you’re worried about
• One thing you want to focus on today

Over time, that single sentence often turns into a paragraph or a page. But even on busy days, you can keep the one-sentence version alive.

This is one of the best examples of atomic habits: building good habits explained in a way that respects your actual bandwidth.

Example 6: One deep breath before opening email

If work stress is your main issue, consider this tiny stack:

• Before I open my email in the morning, I’ll take one slow, deep breath.

That breath is your speed bump. It gives your nervous system a moment to reset before the flood of messages. Even a single breath can start to shift your stress response, and it’s a habit you can keep even on your busiest days.

This fits with what mental health resources suggest about using small, repeatable practices for stress management (NIMH tips on coping with stress).

Digital life: examples of atomic habits for screen time and focus

In 2024–2025, a lot of people aren’t struggling with “big” bad habits—they’re struggling with 10,000 tiny taps and swipes. So let’s look at some real examples of atomic habits for your phone and online life.

Example 7: Moving social apps off your home screen

Instead of “I’m going to stop using social media so much,” try this atomic move:

• Move social media apps to a folder on the second or third screen of your phone.

You’re not deleting anything. You’re just adding friction. Now it takes 2–3 swipes and a tap to open Instagram or TikTok. That tiny bit of effort is often enough to break the automatic reflex.

This is environment design in action—one of the core ideas behind examples of atomic habits: building good habits explained. You’re shaping your surroundings so the good habits are easier and the unhelpful ones are slightly harder.

Example 8: The “one-tab” rule for focused work

If you constantly bounce between tabs, here’s a small but powerful habit:

• When you start focused work, close all tabs except the one you need.

You can even pair it with a short timer—say, 10 or 15 minutes of single-tasking. That’s all. You’re building the identity of someone who can focus, even for short bursts, instead of living in constant distraction.

Example 9: Charging your phone outside the bedroom

Sleep quality is a big deal for mental and physical health (CDC on sleep and health). An atomic habit that supports better sleep:

• Charge your phone in another room at night.

To make this work, you might:

• Buy a cheap alarm clock
• Put a book or magazine next to your bed

Suddenly, late-night scrolling becomes inconvenient, and reading or sleeping becomes the default.

These digital-life habits are some of the best examples of using small environmental tweaks to shape behavior.

Identity-based habits: examples of becoming “the kind of person who…”

One of the most powerful ideas in Atomic Habits is this: habits aren’t just about what you do; they’re about who you believe you are.

Instead of saying, “I want to read more,” you say, “I’m becoming a reader.” Then you back it up with tiny actions.

Here are some identity-based examples of atomic habits: building good habits explained in simple, concrete ways.

Example 10: Becoming “a reader” with one page a day

• Identity: I’m a reader.
• Action: I read at least one page every day.

You might:

• Keep a book in your bag or car
• Read one page while waiting in line or before bed

It’s not about page count. It’s about casting a daily vote for your identity as a reader.

Example 11: Becoming “a healthy person” with one healthy swap

• Identity: I’m someone who takes care of my body.
• Action: Once a day, I make one slightly healthier choice.

That might mean:

• Swapping soda for water at lunch
• Adding a vegetable to dinner
• Walking for 5 minutes instead of scrolling

These micro-choices add up over time and support the identity you’re trying to build.

Example 12: Becoming “an organized person” with a 5-minute reset

• Identity: I’m an organized person.
• Action: Every evening, I spend 5 minutes putting things back where they belong.

You’re not doing a full deep clean. You’re doing a quick reset:

• Dishes into the sink or dishwasher
• Clothes into the hamper
• Keys and wallet in the same spot every night

This tiny habit can dramatically reduce morning chaos and mental clutter.

How to design your own examples of atomic habits: building good habits explained step by step

Now that you’ve seen real examples of atomic habits, let’s walk through how to create your own, without turning your life into a self-help boot camp.

Step 1: Shrink the habit until it feels almost too easy

If your habit feels like a big effort, you’ll skip it on bad days. So ask yourself:

“What’s the 2-minute version of this habit?”

Want to meditate? Start with one minute.
Want to write? Start with one sentence.
Want to stretch? Start with one simple movement.

If it feels a little silly, you’re probably in the right zone.

Step 2: Attach it to something you already do

This is habit stacking. Use this pattern:

After I [current habit], I will [new tiny habit].

For example:

• After I start the coffee maker, I will drink one glass of water.
• After I sit at my desk, I will take one deep breath before opening email.
• After I brush my teeth at night, I will do one push-up.

You’re turning your day into a chain of small, predictable actions.

Step 3: Make the good habit obvious and the bad habit inconvenient

Look at your environment and ask:

• How can I make the good thing easier to start?
• How can I make the unhelpful thing slightly harder?

Real-life examples include:

• Keeping fruit on the counter and snacks in a cabinet
• Putting your running shoes by the door
• Moving social media apps off your home screen
• Keeping a book on your pillow so you have to move it (and maybe read a page) before bed

You’re not relying on “discipline.” You’re setting up gentle defaults.

Step 4: Track small wins, not perfection

People often quit because they miss a day and feel like they’ve “ruined” the streak. Instead, think in terms of votes:

• Every tiny habit is a vote for the person you’re becoming.
• Missing once doesn’t cancel the votes you’ve already cast.

You might use a simple paper calendar, a notes app, or a habit tracker—whatever feels light and sustainable. The point is to notice that you are showing up, even in small ways.

FAQ: common questions about examples of atomic habits

Q: What are some easy examples of atomic habits for beginners?
Some simple starting points include: drinking a glass of water when you wake up, reading one page before bed, taking one deep breath before opening your email, doing one push-up after brushing your teeth, or walking for 5 minutes after dinner. These examples of habits are small on purpose so you can keep them going even on rough days.

Q: Can you give an example of an atomic habit for studying or learning?
Yes. A classic example of a study habit is: After I sit at my desk, I’ll study for 5 minutes with my phone in another room. That 5 minutes often turns into more, but the win is that you started. You might also try reading one page of a textbook, reviewing one flashcard set, or writing one sentence of an essay.

Q: How long does it take for these atomic habits to stick?
Research suggests habit formation can take anywhere from a few weeks to several months, depending on the behavior and the person. What matters most is consistency, not speed. Tiny habits that you repeat regularly tend to stick better than big habits you do once in a while.

Q: Are there examples of atomic habits for mental health?
Absolutely. Gentle examples of atomic habits: building good habits explained for mental health might include: writing one gratitude sentence each night, stepping outside for 2 minutes of daylight in the morning, taking one slow breath before answering a stressful message, or texting one friend a week to stay connected. These are small, but they support mood, connection, and stress management over time.

Q: What if I keep failing at my new habit, even when it’s small?
If you’re struggling, your habit is probably still too big or not attached to a clear trigger. Try shrinking it further (from 5 minutes to 1 minute, from one page to one paragraph) and link it to something you already do every day. Look at your environment too—can you make the habit more obvious and easier to start?

When you zoom out, the best examples of atomic habits: building good habits explained all share the same DNA: they’re tiny, tied to existing routines, supported by the environment, and aligned with the kind of person you want to become.

You don’t need a total life overhaul. You just need a handful of small, repeatable actions that quietly tip your days—and eventually your identity—in a better direction.