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Why Do Habits Matter?

I have written a number of posts and chapters about habits. Why do they matter so much? Because sustainable change is not instant. It is iterative. And if you think about it, it is a string of microtransactions formed by habits that add up to a transformational change in your life.

Willpower? That’s a word you use if you want defeat. A life of constant white knuckling is no longer acceptable to me. And it doesn’t have to be acceptable to you, either.

But – HOW? How do you make the change? How do you build the life you want over time?

You don’t need more willpower. You need a better strategy. When it comes to creating lasting wellness habits, two books come up again and again:

• Atomic Habits by James Clear
• Tiny Habits by BJ Fogg

Both promise real transformation, but they take different routes. One builds from identity and systems. The other starts with something even smaller: a prompt.

So which is better for real people with real schedules? Here’s what I found—and how you can apply it in your own life.

📗 BJ Fogg’s Tiny Habits: Start With a Prompt

“Behavior happens when motivation, ability, and a prompt come together.” – BJ Fogg

Fogg’s entire method is built around the idea that a habit begins with a prompt—something that’s already part of your routine. Instead of trying to remember to work out, you tie the habit to an existing anchor.

🔄 Prompt = Built-in Trigger
Fogg’s model: Anchor (Prompt) → Tiny Behavior → Celebration

Examples of Tiny Habits + Prompts:

• After I brush my teeth, I will floss one tooth.
• After I pour my morning coffee, I’ll do one deep breath or a 10-second stretch.
• After I close my laptop, I’ll put on my sneakers for a walk.
• After I use the bathroom, I’ll do 5 squats.

🎉 How to Make It Stick: Celebrate!

According to Fogg, the key to making a habit satisfying is to create an instant feeling of success. You do this by celebrating, right after the action:

• Say “I crushed it!”
• Do a fist pump
• Smile big and say “I’m awesome”
• Play a quick hype song clip

Emotion, not repetition, is what makes it stick.

“Flossing one tooth doesn’t change your teeth. It changes your brain.”

📘 James Clear’s Atomic Habits: Build the System

“You don’t rise to the level of your goals. You fall to the level of your systems.” – James Clear

Clear zooms out. He sees habits as part of a larger identity shift—you change by becoming the kind of person who does the habit. His framework is about building systems for consistency and sustainability.

Website and link to book

🧩 The 4 Laws of Behavior Change

Clear’s model builds from cue to reward:

1. Make it obvious (Cue)
2. Make it attractive (Craving)
3. Make it easy (Response)
4. Make it satisfying (Reward)

Examples of Atomic Habits:

• Place your vitamins next to your coffee machine (make it obvious).
• Put on your workout clothes before bed (make it easy).
• Use a habit tracker and check it off every day (make it satisfying).
• Bundle a workout with your favorite podcast (make it attractive).

✅ How to Make It Satisfying (Clear Style)

James Clear emphasizes immediate reinforcement—your brain needs to feel good right after the habit. Try:

• Tracking your progress on a calendar
• Putting $1 in a jar for every workout
• Saying “done” out loud for closure
• Using a visual reward like a sticker or gold star (yes, grownups like them too)

“Success is the product of daily habits—not once-in-a-lifetime transformations.”

🔍 Side-by-Side Comparison

I would say I slightly favor Clear’s book because it is more intuitive to me, but here is a side-by-side in case you want to decide:

DAOFitLife Posts on Habits