If you’re connected to the business world, chances are you’re familiar with James Clear’s book, “Atomic Habits.” If you somehow haven’t come across it yet, it’s worth exploring, especially if you’re keen on practical strategies for gradual self-improvement. In essence, the book advocates for making small changes that can yield significant results over time. Clear introduces a feedback loop applicable to any habit, involving a cue, craving, response, and reward. A cue is an environmental trigger that prompts a psychological craving. This could be as simple as passing a Starbucks on the way to work [trigger], leading to a desire for coffee [craving]. The subsequent decision to act on that craving [response], such as getting coffee [reward].
Looking back, I wanted to reflect on some of the small adjustments I implemented this year, detailing the reasons behind these changes and the insights I gained.
Prioritized Getting Outside
Sadly, it’s estimated that the average American spends 93% of their life inside or about half a day a week outside.
The reason that’s sad is it’s been proven that getting outside can greatly improve mental health and stress. It’s also been found that extended periods aren’t needed, getting outside, and moving for as little as five minutes at a time improved both mood and self-esteem. Interestingly the biggest effect is exercise near a body of water.
Andrew Huberman talks about this relentlessly, but there are significant benefits to getting outside and seeing the sun early in the morning and in the afternoon.
Probably a holdover from Covid, but I chose to continue to get outside as much as possible and schedule for it three times a day. If the weather is good, I’ll take my son outside first thing in the morning to play in the backyard. Then I’ll generally go for a small walk around 10, and then again take an afternoon break at 3 regardless of weather.
Adopted Breathing Exercises
Even though it’s been a primary practice in Yoga for a long time, there has been a significant uptick in research and content surrounding the benefits of breathwork. Not only will breathing keep you alive, but did you know that something as easy as breathing exercises can do the following:
- Lower blood pressure and heart rate.
- Reduce stress hormones in the blood.
- Reduce lactic acid build-up.
- Balance levels of oxygen and carbon dioxide in the blood.
- Improve your immune system.
- Increase your physical energy.
I primarily use the 4-7-8 breathing technique by Dr. Weil which increases parasympathetic activity and decreases sympathetic activity. I’ll do this technique for four repetitions anytime I feel stressed and especially before bed. This technique feels like a cheat code for falling sleep as generally it helps me quickly fall asleep.
Read Over Media
This year I identified that I, like most people, have a significant dopamine addiction. I reach for my phone whenever I feel bored. Interestingly, being bored has a positive effect on our ability to be creative. Generally, I will fast from digital media for days at a time to control my addiction, but I tend to struggle to find a beneficial activity to replace it with and end up going back.
The most beneficial associative trigger is to replace that craving with reading or listening to books. This year I have read more than any other as well as added audio books and found that I get a lot less worked up or stressed than when on social media. Reading also has the inverse effect that it improves creativity and imagination. Sometimes it can take more “work” than an algorithm serving your content, but finding what to read is the hardest part. Once you find an author or topic you like, you won’t have any issues picking up books to read. My best advice is to start with a list of books “everyone should read” or look to your library for curated lists and get reading with the context that even five minutes a day is better than zero.
Made Tons of Lists
To be honest this one feels dumb, but I started making a ton of lists. I think it was just an attempt to better remember what I needed to get done with a three-year-old and newborn demanding my attention at home this year.
Not only will writing something down help you remember, but you are much more likely to accomplish that task, and simply making a list can free you from the anxiety of what you need to do.
Other than pen and paper, the best digital tools are Google’s tasks, Microsoft To Do, and simple todoist.com.
Not a lot to say, but I love lists now.
Adjusted My Approach to Neck Pain
In recent years, I’ve dealt with persistent neck pain, likely stemming from upper cross syndrome or prolonged computer use over the past decade. This pain impacted my work, sleep, and mood. This year, I opted for physical therapy at Rebalance Physical Therapy, a shift from bi-weekly chiropractic sessions that yielded no progress. The change involved no extra cost or time, yet brought substantial improvements through dry needle therapy, stretching, and strength exercises.
The largest daily change is my stretching plan, which equates to about 30 minutes in total, but I’ve broken it up into three different 10 min breaks. Moving helps reduce stress and keep active.
This switch significantly enhanced my quality of life, enabling greater activity and focus and I would highly recommend PT if you are dealing with any chronic pain.
Finally
The journey of self-improvement often involves recognizing the need for change and adopting practical strategies to make those changes stick. One year of small adjustments have proven transformative. Each adjustment, no matter how seemingly minor, contributed to a significant improvement in overall well-being. The lesson from the book is clear: the power of incremental change, when applied consistently, can lead to profound results. As we move forward, let’s embrace the notion that even the smallest habits have the potential to shape a life of greater fulfillment and well-being.
David Campanella's Blog 
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