The pursuit of excellence is too often overshadowed by the overwhelming belief that massive success requires massive action. However, during Rasmussen University’s monthly professional development training series, a recent session provided a compelling counter-narrative.
Elizabeth Lintelman, Director of Alumni at Rasmussen University outlined principles from James Clear’s bestselling book, Atomic Habits.1 Lintelman demonstrated how small, consistent changes can lead to transformative results, both personally and professionally.
The power of 1% improvement
One of the most striking points Lintelman makes in her webinar is the profound impact of 1% improvements.
Rather than attempting drastic, unsustainable changes, she emphasizes that making small, incremental adjustments can lead to significant outcomes over time. For instance, by improving just 1% each day, you could be 37 times better by the end of the year. Conversely, a 1% decline each day could lead to a near-zero outcome.
This concept highlights the importance of consistency over intensity.
As Lintelman points out, "The effects of our habits multiply as we repeat them." Whether it’s saving money, learning a new skill, or adopting a healthier lifestyle, the key is to focus on small, manageable steps that compound over time.
Goals vs. systems: A new perspective
There’s a critical distinction between goals and systems. While goals provide direction, it’s the systems — the daily habits and routines — that ultimately determine success and allow us to achieve the goals we set.
For example, if your goal is to keep your room clean, the system involves developing habits that prevent clutter from accumulating in the first place.
By focusing on systems, rather than solely on the end goals, you set yourself up for sustainable success. As Lintelman puts it, “We’re constantly striving to achieve metrics, but if we don’t focus on the systems to get us to those positive outcomes, we’re going to be constantly chasing our tail.”
Making habits obvious, attractive, easy and satisfying
To effectively build good habits, Lintelman shares four key strategies:
1. Make it obvious
Clarity is essential, and it is important to transform general statements, wants and wishes into a concrete plan. So rather than vague aspirations like “I want to be healthier,” Lintelman suggests specifying when and where you’ll adopt new habits.
“People who make a specific plan are more likely to follow through.”
For instance, if your goal is to drink more water, you might commit to drinking a glass of water every morning after brushing your teeth. This approach, known as habit stacking, allows you to create a set of simple rules that helps guide and integrate new behaviors into your existing routine.
Lintelman suggests making the inclusion of new, desired habits obvious. For example, if your mornings are hectic and busy, that would likely be the wrong time of day to try to incorporate meditation into your schedule. Therefore, it is more likely that you can sustain the habit if you are able to incorporate it during another time of the day when it is less hectic and busy.
2. Make it attractive
To stick with a habit, it must be appealing. Lintelman suggests reframing habits from burdens into opportunities. Instead of thinking “I have to exercise,” shift to “I get to improve my health.”
This positive mindset can transform your perception of the task, making it more enjoyable and easier to maintain.
3. Make it easy
Reduce friction by preparing your environment to support your habits. For example, if you want to exercise more, lay out your workout clothes the night before. Conversely, make bad habits harder to engage in—such as unplugging your TV to reduce mindless watching.
4. Make it satisfying
Immediate rewards are powerful motivators. Lintelman shares the “paperclip strategy” as an example. A young banker moved a paperclip from one jar to another for each call he made, visually tracking his progress. This small act of reinforcement can make habits more satisfying and likely to stick.
The role of environment in habit formation
Lintelman also emphasizes the significance of our environment in shaping our habits. Visual cues are particularly potent, given that a majority of our sensory receptors are dedicated to sight. By filling your surroundings with positive cues, such as keeping healthy snacks visible and accessible, you increase the likelihood of maintaining good habits.
Moreover, changing your environment can radically alter your behavior. Lintelman references a study from the Vietnam War, where soldiers addicted to heroin in Vietnam were able to quit almost instantly upon returning home.
The drastic change in environment played a crucial role in breaking their addiction, highlighting that our surroundings have a profound impact on our habits.
Overcoming challenges and building resilience
Life inevitably interrupts even the most consistent habits. The key, Lintelman argues, is resilience. Missing a habit once is an accident, but missing it twice can be the start of a new, undesirable pattern. The goal is not perfection but persistence. No journey towards excellence is without setbacks.
As Lintelman concludes, “Don’t let the deviation from the norm become the norm.”
By embracing the principles of atomic habits — starting small, focusing on systems, and creating supportive environments — you can ignite excellence in your life and unlock your full potential. You don’t want your preparation to turn into procrastination, it should turn into practicing.
See the full webinar here—and get your life moving in a more positive direction!
Rasmussen Webinar on Atomic Habits
1James Clear, Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, (Avery, 2018)
