Tips for Applying Atomic Habits in Professional Development

I asked James Clear (his book Atomic Habits has sold 25M+ copies): How do you build habits that last a lifetime. Here’s what he shared: 1. Set habits with the worst day in mind Most people set goals for their best days: “I’ll do 100 push-ups every day.” But the smarter question is: “What can I still stick to on my worst day?” Even one push-up before bed matters. It casts a vote for: I’m the kind of person who doesn’t miss workouts. 2. Forget finish lines Habits don’t “take 21 or 90 days.” The truth is that habits last as long as you keep doing them. The moment you stop, it’s no longer a habit. So design for sustainability, not sprints. 3. Anchor habits to your identity Every action you take is a vote for who you are. Ask yourself: • What habits make me proud of myself? • What do I feel excited about when people notice? That’s your compass. Small actions build into evidence for the story you want to live. 4. Reframe self-control Self-control isn’t about gritting your teeth. It’s about perspective. Switch “I have to” → “I get to.” Example from James: “I have to wake up for my dog at 3am.” Reframe: “I get to spend 5 more minutes with him.” This tiny shift turns obligation into gratitude, and gratitude sustains effort. 5. Expect seasons to change Big life shifts (new job, moving, marriage, kids) reset your rhythms. That’s normal. Plan for it: • Don’t stack deadlines right after a major change • Give yourself learning time to adapt • Seek peers just ahead of you. They’ve solved the problems you’re about to face 6. Teams need environments, not reminders On teams, habits stick when the space encourages them. Examples: • James put Audible on his phone’s home screen = he started reading more • A startup projected its #1 metric (instals) on the wall = kept the team aligned • I cut Slack for my team = productivity jumped because our real flow was in Asana + video calls. Environments shape behavior more than reminders ever will. 7. Master the art of showing up Any new habits should take less than 2 minutes to start. So, instead of aiming for the full outcome right away,  shrink it down to the simplest possible action, something so easy you can’t say no to. Examples: • “Read 30 books a year” → Read 1 page • “Do yoga 4 days a week” → Roll out your yoga mat • “Write every day” → Open your notebook James shared Mitch’s story: he only let himself stay 5 minutes at the gym. Silly? Maybe. Effective? Absolutely because he became the kind of person who shows up. The big takeaway: Habits aren’t about grit. They’re about designing small, sustainable wins that prove your identity through all seasons of life.

After coaching hundreds of professionals through transitions and growth, I’ve seen what separates those who accelerate their pharma careers from those who stay stuck: They build habits that compound over time. Here are few Atomic Habits insights by James Clear that I see in action daily, for job changers, promotion-seekers, and leaders who want to grow: 1-Start small to go big. Tiny 1% improvements, like one networking message a week, lead to visible progress faster than trying to overhaul everything at once. 2-Shift identity, not just behavior. Start seeing yourself as a strategic leader now. The habit follows the identity, not the other way around. 3-Build systems, not just goals. “Get promoted” is a hope. A weekly habit of stakeholder engagement? That’s a system. 4-Stack habits. Link new actions to existing ones. On Fridays, after your first coffee? Review your development plan. Simple and sticky. 5-Make it easy. Break the barrier. Updating your CV? Start with one bullet. Two minutes is enough to start a new pattern. 6-Track & reward. Progress feels good when you can see it. Track your actions and celebrate milestones, even small ones. 7-Surround yourself with the right people. Join rooms where growth habits are normal. Your network influences your next move more than you think. 8-Never miss twice. Missed a habit? Reset quickly. Consistency is your edge, especially in transitions. The habits that feel small now may shape your career 6–12 months from now. Which one of these are you focusing on right now? Or which one do you want to commit to this week? Tag someone who could use this as a nudge. Or message me if you want help designing habits that move your pharma career forward. You’re closer than you think.

Most lawyers do not lack discipline. They lack systems that work when motivation disappears. James Clear, author of Atomic Habits, writes: “Use the moments of high motivation to make it easier when you have low motivation.” That idea translates directly to attorney business development. Use moments of clarity and energy to make business development easier when you are busy. ▪️ When you have a meaningful client win, draft the outline of a LinkedIn post or article while the details are fresh. ▪️When a conversation energizes you, log the contact and note a thoughtful follow-up so the relationship does not rely on memory. ▪️When you feel motivated to grow your practice, join an organization or committee aligned with your clients or interests so connection happens even when your calendar fills up. ▪️When you have momentum, schedule outreach and check-ins in advance so progress continues during busy periods. ▪️When you feel confident about your work, update your bio or representative matters so future opportunities are easier to pursue. Business development does not stall because lawyers do not care. It stalls because the work feels heavier when time is tight. The goal is to use high-motivation moments to reduce friction later and make consistency the default.

I’m always working on building better habits (and breaking bad habits) in order to become a better software developer. A while back I read (well, listening to) “Atomic Habits” and it’s was pretty helpful! Here are 4 things I’ve taken from it to apply to my software development journey: 1. Make it obvious. Make it easy. - Remove the points of friction that prevent you from doing what’s needed to grow in software development. By simplifying the environment around you, you’re more likely to follow through. - Example: Before leaving work each day, quickly outline the key tasks or learning goals for the next day. This way, when you arrive in the morning, you can jump right in without wondering what to tackle first. - Example: Keep frequently used development tools easily accessible (e.g., pinned on your taskbar, bookmarked in your browser) so you don’t waste time searching for them. 2. Make tiny habits. - Rather than always aiming for large leaps (and getting discouraged), focus on small, consistent improvements. Over time, these “atomic” actions add up. - Example: Adopt a “never miss twice” approach. If you skip a code commit one day, be sure to commit something the next day—even if it’s a small fix or a quick improvement to documentation. - Example: Set a reminder to spend at least 15 minutes each day learning a new concept or tackling a coding challenge. Even short bursts build momentum. 3. Stack your habits. - Combine tasks you want to do with tasks you already do. This pairing makes it more likely you’ll follow through on the new habit. - Example: Each time you’re about to take a scheduled break, spend five minutes reviewing a new design pattern or technology overview. That way, your coffee break doubles as a quick learning session. 4. Make your habits satisfying - Attach a reward to good habits so you stay motivated. - Example: Share a quick update or insight with your team whenever you complete a coding milestone. Public recognition can be a big motivator. - Example: Track your daily contributions (e.g., commit streaks, code reviews) and celebrate small wins—whether that’s checking off a goal on your personal board or giving yourself a brief break to acknowledge progress. It’s not easy though, and sometimes I mess up, so I’m constantly looking for ways to improve my processes/accountability… 💬 Leave a comment: any more tips on building habits?

“Strategic behaviour outperforms a strategic mindset”. Data shows that 80% of leaders who integrate strategic actions into daily routines report increased innovative solutions and career success. ⛹️♀️It is not just about thinking strategically; it’s about living it daily! Your mindset (thoughts) shape your words, which become habits, and those habits evolve into behaviours that determine the trajectory of your life and career. As Aristotle said, ‘We are what we repeatedly do. Excellence, then, is not an act, but a habit.’ When you elevate a strategic mindset to strategic behaviour, you create a default setting that prioritizes long-term impact over short-term gains. Here’s a 5-step roadmap to bridge the gap between mindset and behaviour: 1. Set a Vision and Commit to Action – As Tony Robbins emphasizes, ‘Execution trumps everything.’ Start by defining your long-term goals and commit to actionable steps each day, aligning with your broader strategic vision. 2. Embed Intentional Habits – According to James Clear, author of Atomic Habits, the power of small, consistent changes creates lasting habits. Identify one strategic action each day that supports your goals, building a strong foundation over time. 3. Measure Your Impact – McKinsey reports that organizations and individuals who regularly measure progress are 30% more likely to achieve their goals. Track your actions against your goals, and make adjustments as needed. 4. Prioritize Long-Term Over Short-Term – Jeff Bezos, founder of Amazon, famously emphasizes ‘thinking long-term’ as a cornerstone for success. Challenge yourself to make decisions that benefit your goals a year from now, not just today. 5. Cultivate Accountability and Reflection – John Maxwell notes, ‘Reflection turns experience into insight.’ Create a routine to reflect on your progress, ensuring you’re evolving your actions to meet your strategic vision. When strategic behaviour becomes second nature, it fuels not only your career but your entire life path. Start building today—transform a mindset into a behaviour that creates a lasting impact. At #PMEvolve Leaders and PMs learnt about strategy and why they need to go beyond strategic mindset - 💪Keep building that strategic muscle! #FolaElevates #StrategicLeadership #MindsetToBehavior #LongTermSuccess #PlayToWin

I recently listened to Emma Grede's podcast featuring James Clear, the author of Atomic Habits. It was a much-needed reminder of the "All or Nothing" mindset. I’ve realized I’ve fallen into this cycle with so many different things lately—from my workouts and calling friends to my personal goals. If I can't do it exactly as planned, at times I tend to not do it at all. I started this year with aggressive targets for engagement and content. But as my workload has/is increasing, I started thinking if I can’t post five times, I shouldn't post at all. So I haven't been posting. 😐 Hard stop. That is exactly how we stall our own progress. Clear talks a lot about Habit Stacking and the power of the 1% margin. It’s not about the big move; it’s about the systems that keep you moving when things get difficult. This applies to your career pivots and a day-to-day as a Program Manager: - For the Pivot: You don't need to network with 10 people today. Just reach out to one. - For the Resume: You don't need to rewrite the whole thing tonight. Just fix one bullet point. - For the Interview: You don't need to master every operational standard overnight. Just focus on one alignment gap. In our daily work, we often try to do it all at once. Instead: - Don't try to solve the entire roadmap in one meeting; break the meetings up. - Don't wait until you have 5 hours to write a BRD; start the outline today and come back to it tomorrow. These small habits are what actually build the bridge to your goals. I’m shifting my strategy to 2 high-value posts a week to stay consistent with my "1%." Small plug, but I highly recommend Emma’s "Inspire" podcast. She’s had Tracee Ellis Ross, Mel Robbins, Simon Sinek, and Reese Witherspoon on—she does a phenomenal job. How are you breaking your goals down into something smaller today?

I'm not a fan to New Year's resolutions for myself. I like the idea of intentions and building better habits. In fact, I've got an "anti-resolution" approach to business development that is about creating systems that work year-round, not just in January. After working with a variety of professional services clients, I've noticed something interesting: the most successful business developers don't rely on grand resolutions - they build tiny, sustainable habits. Here's what that looks like: 🎯 Replace "I will do more networking" with "I will reach out to one person from my network every Tuesday morning while having my coffee." Specific, doable, and tied to an existing habit. ⏰ Instead of "I need to do more business development," try "I will block 30 minutes at 2pm on Thursdays to follow up with warm leads." When it's in your calendar like any other meeting, it actually happens. 🔄 Rather than "I'll get better at asking for referrals," shift to "I will add one question about their network to every project wrap-up conversation." Build it into your existing processes. The beauty of this approach? You don't have to rely on motivation (which fades) or willpower (which depletes). You're just following a system you've already set up. I'm curious - what's one small, specific business development habit you could start this week? Not a resolution, just a tiny change that you could actually stick with? (And if you're struggling to identify what habits would move the needle for your specific situation, let's chat - I have a couple of spots opening up for new clients who want to supercharge their 2025 pipeline.) #BusinessDevelopment #ProfessionalServices #Sales #NewYear2025 #SalesHabits

Build these habits into your normal flow of work so that you’re intentionally managing your career, not just doing your job. 👇🏽 📅 WEEKLY 📅 ➡ Spend 15-30 minutes on LinkedIn commenting, liking, and sending a few messages. One easy thing I do is to go to my Network tab in LinkedIn and send relevant birthday or congratulations messages. ➡ Capture any wins for the week This keeps you motivated and builds your repository of wins you can talk about 📅 MONTHLY 📅 ➡ Cultivate relationships (aka networking) Schedule a few coffees and lunches to build relationships within your organization and with people outside. ➡ Ask for feedback from a colleague Learning how others view you, your talents, and where you can continue to grow will help you better define and build your professional brand. 📅 QUARTERLY 📅 ➡ Block off time to enhance your skills. Whether it's a webinar, an online course, or an upcoming conference, get it on the calendar and stick to it. Your future self will thank you for keeping your skills sharp. ➡ Capture your big wins and growth Set aside an hour to reflect and capture the quarter’s key projects you worked on, your accomplishments, and any challenges you faced. This will make your annual review an easier process and ensures you capture all your work for the year. 📅 ANNUALLY 📅 ➡ Do your own performance review Synthesize your quarterly snapshots into an annual evaluation that captures your projects, accomplishments, and learning and growth opportunities. Share this with your manager and save a copy to make updating your resume in the future far easier. ➡ Plan your intentions for the year(s) ahead. Take stock of where you are and where you want to be. Use that to plan your upcoming goals. By carving out a little time periodically – but consistently – you can ensure that you’re not just succeeding in your job but also successfully stewarding your career.   ⏰ Take 10 minutes and schedule these into your calendar right now. ⏰ What are some practices you do to help you stay on top of your career growth? #personaldevelopment #careerdevelopment #coaching

You don't struggle with discipline, you're just fighting bad design. We often think the problem is us. We think we lack discipline, willpower, or grit. But after listening to James Clear (Atomic Habits) on the Mel Robbins Podcast this morning, I realized we’re just fighting a losing battle against bad design. If you’re trying to optimize your health, wellness, or how you show up at work, stop beating yourself up. There's a simple way to becoming that super disciplined top performer that you know you are. 1. Action Relieves Anxiety: I spend way too much time in my head, worrying about the outcome. James reminded me that the cure for overthinking isn't more thinking—it's doing. > "Action relieves anxiety... taking action on it reduces the fear that you feel about the problem because now you're influencing the outcome." 2. Systems > Goals: We all have the same goals. Every Olympian wants the gold medal. The difference isn't the desire; it's the daily process. Stop obsessing over the finish line and start obsessing over your daily routine. >>> "You do not rise to the level of your goals, you fall to the level of your systems." 3. Cast a Vote for Your Identity: This hit me hard. We try to change what we do without changing who we believe we are. Real change happens when you prove it to yourself, one small win at a time. >>> "Every action you take is a vote for the type of person you wish to become." 4. Standardize Before You Optimize: I’m guilty of trying to find the "perfect" workout plan before I’ve even done a single pushup. It’s a trap. Just show up. Even if it’s for two minutes. >>>"A habit must be established before it can be improved." This episode is best served with a side of cardio. Pop your earbuds in and start walking! At a good pace, you should be able to knock out 10k steps (5 miles) by the end of this 1:26:29 episode. The Science of Making & Breaking Habits: How to Change Your Life in 1 Month