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"ATOMIC HABITS" (Chapter 1): Time to Create Systems| Keto Mom Book Club

Updated: Oct 11


Keto Mom here!

It's all in the systems and the habits that you have. And you're going to get to the end of the year and you're either going to regret the decisions you didn't make, or you're going to be super happy and finally see the momentum of your one percent better every day. And so, this chapter gives you an understanding of a slight change in your daily habits, can guide your life to a very different destination. One percent better one percent worse.

Points to Ponder


00:08 "Atomic Habits" by James Clear

00:38 30 Day Challenge

01:12 60 minutes of your morning

03:56 Create systems and habits to reach your goals

04:35 The surprise power of Atomic Habits

06:16 One percent better or one percent worse

08:14 The unbearable first 10 days

10:21 Your daily habits

11:38 I get to mindset

12:27 Instant society

13:32 Redefine the habits

14:19 You don't rise to the level of your goal, you fall to the level of your systems

15:09 The problem isn't the goal, the problem is the system

16:31 Preparing a little bit to have that success

16:56 The key is taking action

18:32 The 60 hour keto reboot


Full Episode Transcript


Good morning! My name is Stephanie, welcome to the Keto Mom page, and we are diving into "Atomic Habits" by James Clear. As you're tuning in, where are you tuning in from, my question to you is, before we dive into chapter one... Do you have the book? Are you going through it with us or are you watching here without the book and just getting the highlights? Either way is great, and I'd love to know if you're going through the book. And for those of you who went through "Miracle Morning" with us, today is day one of your 30 Day Challenge. What that means is you are taking the Miracle Morning 30 day challenge, and you're doing all of that's on this list right here. You are either doing 60 minutes, I would love for you to do the actual 60 minutes of the morning miracle.


Welcome to session 1 of our Book 3

Some of you are like I'm doing six minutes, because that's all I can do, and that's great. What that entails is silence, affirmations, visualization, exercise, reading and scribing, within 60 minutes of your morning. I've got half of these half of these miracle mornings that I already was doing for a really long time. And this morning, I posted in my stories, you guys for the first time in my entire life, I got up. And if you read the book, he talked about owning your morning, even the first couple minutes. He talks about not hitting your snooze, grabbing a glass of water, brushing your teeth, and then working out. So I did all of that for the very first time in my life, I drank a glass of water before I went to my workout. Awkward, I'm not a get up and shove a glass of water, but I did it and I was like, Oh, I'm going to do it. If I'm going to tell you to do it, I have to do it, and not just partially do it, but I'm going to do the whole thing. I feel like it's easy to skip some of the steps, it's there.



For a second I walked into the kitchen, and I'm like I drink my Ketones every day, it's not a big deal. So I was making my Ketones and I was like I told everybody else to do the Miracle Morning. That includes me drinking a glass of water, so I went to the sink, grabbed the glass of water, slammed the glass of water. And I was like done, it's not hard. I'm going to talk about one percent better one percent worse in just a second. But I want to know who is actually doing the Miracle Morning, and if you are, these are the things that you're doing for the next 30 days to create the systems that we're going to talk about. So just so you know, I get up every morning and workout. I've already done that, and I already did my reading. So this morning, for the first time again, I sat in silence for five minutes, I shared it on my story. I actually set a timer and I sat in my chair, which my husband thinks I cannot do. He's like you just don't know how to ever be quiet. I sat there and I just prayed for five minutes. I did it and I was like awesome, Check, Affirmations, Check.

I wrote down just some affirmation words about our family that I just speak out loud. Visualization, yes, I exercised, I already read for twenty minutes, and the only thing I have not done is journal. So when I'm done with you, I'm going to go journal for five minutes, and that is my morning.
Here's your 30 day challenge

For those of you who want take a screenshot, and do this for the next 30 days, do this for the next 30 days. You might be shocked at how things change for you or you're going to create systems and habits to reach your goals. That's what we did, so today is day one who's doing it with me, I want you to check in below. Okay, now we're going to dive into this book, this is going to show you how to create systems, if you felt like I just need a little bit more understanding of systems and habits. So we're going to have to go through it pretty quickly just to get it done by July. We're going through chapter one, and we might add some extra chapters at the end, because there are twenty chapters. So chapter one, he talks about the surprise power of atomic habits. He shares a story and then he says this "Why small habits make a big difference. It's too easy to overestimate the importance of one defining moment and underestimate the value of making small improvements on a daily basis.


Too often we convince ourselves that massive success requires massive action. Whether it's losing weight, building a business, writing a book, winning a championship or achieving any other goal. We put pressure on ourselves to make some earth shattering improvement that everyone will talk about". So here's the kicker, he says "Improving by one percent isn't particularly noticeable, sometimes or even for a really long time. But it can be far more meaningful, especially in the long run, the difference in tiny improvements can make, is a huge overtime. If you can get one percent better each day for one year, you'll end up thirty seven times better by the time you're done"... Listen to this. "Or if you get one percent worse each day, for one year, you'll decline nearly down to zero. What starts as a small win, or a minor setback accumulates into something much more"... So through this first chapter, he talks about one percent better or one percent worse. He says you don't notice the one percent better, the one percent worse. Sometimes we feel like we have to start all in. I cleaned out my whole fridge, I'm Keto starting today, all in and you didn't work up to the one percent better.


Accumulated habits is what got you here

You didn't take off the bun yesterday, or you didn't go for a walk yesterday, or you didn't start drinking water yesterday, but you're trying to do all of it in one big swoop. Which usually ends up in a setback because people just do way too much. It's a snowball effect, yes. And so if you're just tuning in, and you're like, what are we doing here, I'm here for Keto. My goal is to read along with you and to help create systems and habits to actually help you on your Keto journey.

Because if you don't have your mindset right, if you're not fueling your mind right, if you're not reading and taking action on the things that you're learning, I can give you all the recipes you want, but it's not going to work.

I truly feel like the secret key to any of your health and fitness goals is to make sure your mindset is right. So that you can create the habits and have all of that long term. You're not going to give up or you're not going to quit after you reach that goal. So he gives you a super cool little graph that shows you one percent better one percent worse. He says "Habits are the compound interest of self improvement. It's only when you look back two to five years, or perhaps even longer, that you value the good habits and see the cost of the bad habits"... Have you ever said, it's not a big deal, it's just one day. I talk about this often on here, you're one percent better one percent worse. You're either going to celebrate your little wins throughout the whole day, and you might not see the repercussions of those reward. Even this week, if you're doing the "Miracle Morning", he talks about the unbearable first 10 days. It's stinky, it's hard, I don't want to get up, I'm not used to getting up. I'm not used to drinking water in the morning. It's a serious discipline.


But then the next 10 days you can do it, and it's not as hard, and then next 10 days you actually celebrate it. And you might not even see it, you get to the end and your fat loss, you don't see. Over time, you're going to stay right here for a while. You follow what you are, and then you're going to see at the end of the year, the one percent better, or the one percent worse. It's all in the systems and the habits that you have. And you're going to get to the end of the year and you're either going to regret the decisions you didn't make, or you're going to be super happy and finally see the momentum of your one percent better every day. So he says "Unfortunately, the slow pace of transformation also makes it easy to let a bad habit slide. If you eat an unhealthy meal today, the scale doesn't move. If you work late tonight and ignore your family, they will forgive you. If you procrastinate and put your project off till tomorrow, there will usually be a time to finish it. A single decision is easy to dismiss.


One percent better or worse

But when you repeat one percent errors day after day by replicating poor decisions, duplicating tiny mistakes and rationalizing little excuses or small choices, compound into toxic results. It's the accumulation of many missteps, a one percent decline here and there that eventually leads to a huge problem"....

You're not here today, because of one cheat day. You're not here today because of even a cheat week. It's an accumulation of years of one percent better or one percent worse.

It's really one percent worse, of not a big deal. Not a big deal, and then three to five years later, it's a big deal. And so, this chapter gives you an understanding of a slight change in your daily habits, can guide your life to a very different destination. One percent better one percent worse.


He says "You should be far more concentrated on your current strategy, more than your current results"....

How are we going to get to where we want to go, how are we going to reach those goals?... Does this make sense, just the awareness and the understanding of it. If you have the book in front of you, good job. If you want to predict where you'll end up in your life, all you have to do is follow the curve of tiny gains or tiny losses, and see how your daily choices will compound ten or twenty years later"... You could probably look at your day to day and look at the choice you made for breakfast, the choice you made for lunch and dinner. Did you go through the drive thru, did you drink water, or Mountain dew? Did you hit the snooze button or workout? Did you decide to read or it's not a big deal, do it tomorrow? Did you decide to yell at your kids or take a step back and respond?...


There are so many choices you make every single day, and it's going to result in where you end up in ten years. It's not just about your weight, but it's about how you react to your children or your spouse or your job. "I get to" or "Do I have to"... I get to it's a mindset. I get to go to work, I get to get up, I get to work out, I get to make my family food and not go through the drive thru. I get to do those things. It's a mindset, and it will ultimately catch up to you, good or bad. So the whole book is incredible and I wish I could read the whole thing.

He talks about positive compounding negative compounding. He has a great analogy about what happens to an ice cube on one percent better one percent worse.
It take patience and strict discipline

There's so many things, "People make a few small changes, they fail to see a tangible result and they decide to stop or give up"... Think about it like this, if you're making better choices, and you're not seeing the results you want, it will happen, but it just takes time.

We live in an instant society where we want everything right now, and we don't want to wait. Sometimes you have to wait, it's the discipline, consistency, and it's patience. You've got to do it, mastery requires patience.

He talks about "All big things come from small beginnings. The seed of every habit is a single tiny decision. Forgetting about goals and focusing on systems. If you don't focus on the goal, but you focus on the system to get you there, you're going to stay there"...


"What's the difference between a system and a goal. Goals are about the results you want to achieve (I want fat loss, I want fifty pounds gone, to be stronger, to run the marathon, I want to have a better relationship), while Systems are the process that leads to the results"... If you don't have the systems in place, you may reach the goal, but then you're going to fall back to the same old habits. You have to redefine the habits and you've got to recreate the systems to achieve the goal and stay there. He says "If you completely ignore your goals and focus on your systems, will you be successful?"... Then he talks about stories, "Yes, goals are great for setting a direction. Systems are great for making the progress"... Of course, he's got tons more stories, "Achieving a goal only changes your life for a moment, but the system changes your life forever, because you're not going to go backwards"... Here's the last thing that I'll say, these are the basic highlights, and my husband says this all the time.

"You don't rise to the level of your goal, you fall to the level of your systems"...

If you've got goals, you're not going to hit them, unless you've got the system set in place. Or if you binge, you go all in, clean everything out, deprive yourself you hit the goal, but you did not create the system to sustain the goal. That's why most people come back to me every year and say I did it for a year, I made it to the swimsuit season or I made it to the vacation or the wedding and I didn't keep it up and I'm starting over. I hear it every day, so the key to that is to creating the systems. He says "Habits are like atoms of our lives, each one is fundamentally a unit that contributes to your overall improvement"... The problem isn't the goal, the problem is the system. So that was chapter one. You are going to be ahead of the game, if you take and learn from this. You're working on your system, so what are you working on? Most people are going to say fat loss. Yesterday I did a live and I talked about, Did you plan your week, did you plan out your menu, did you go to the grocery store, or did you look through your freezer and figure what you have for your meals?...


Take time to do a little preparation

We had our workout set up this morning already, like when we used to go to CrossFit, when we would leave the house but now we have our own gym. We would have to have everything laid out, otherwise, it would be a stressful morning. Our keys, the shoes, the workout clothes, I had our key to our water in the fridge.

The system is "I'm set up for success", the goal is to get to the gym. My goal is to get to the gym, but if I didn't have that entire system set up, I might not reach the goal.

So if you want to eat healthy this week, the system was map out your meals, make sure you've got groceries.

What will your week look like if you have a really busy day on Tuesday, and you know that you might not have time to plan your meal, you have a crock pot meal. And so I think we overanalyze and overthink this, when really it's just preparing a little bit to have that success.

You'll find it's less stressful, you won't overreact. You will handle life better, you'll get to the end of the week, and you'll say, I had a successful week. You're not going to compare the end of your week and go, I didn't lose ten pounds, that wasn't a success. I'm going to be done with this and move on to the next diet, that's not the point.

So I hope this book helps you on a journey. The key is going to be taking action. So your action step today would be, I'm going to pay attention to my entire day, and I'm going to watch the little things that I do. Am I proud about it?... So you could say one percent better, one percent worse. You could get a piece of paper, and every time you make a good choice, that was a one percent better choice. I made a better choice for breakfast, I took the buns off the burger, that's a one percent better. I drink water instead of Mountain Dew, that's a one percent better. I got up and worked out one percent better, or had the doughnut, one percent worse, but it doesn't mean you fail. I hit the snooze button, one percent worse. I didn't want to, I didn't want to read, I'll do it tomorrow, one percent worse. I didn't do my "Miracle Morning".

If you can keep track of your solid day in your one percent better vs one percent worse, you're going to go, "Oh, these are the things I have to work on"... You're going to have a visualization, "I didn't do this, I felt terrible".
I will be doing the 30 day challenge with you

After you made the choice, you're going to feel that regret or you'll feel great. And if you can visibly see it, then you know where to start and work on it. We'll start creating the habits and the system. So I hope that was helpful, we'll read chapter two tomorrow. Technically, we're behind, I should have told you to read chapter one yesterday, so we can talk about it. Or just follow along, read chapter one today, and we'll dive into chapter two tomorrow.


For those of you who are doing "Miracle Morning" with me, today's day one check in. Those are the things that you're working on, and that's all I've got for you. So let me know if you have any questions private message me about anything that you've got. Whether it's about food, we're also going through the reboot right now. So we've got the 60 hour keto reboot that we're going through. If you're joining me awesome, but if you're not and you want to know more about the reboot, just continue to tune into the page. I'll talk more about that later.



So I hope you guys have an incredible day and we'll talk to you soon.


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