Progress Isn’t Perfect: Learning to Bounce Back from Setbacks

Mornings have become very sacred for me. For the past couple of months, I’ve taken 30 minutes to an hour every morning to go on walks—not just for exercise but to clear my mind before the chaos of emails, meetings, and daily responsibilities. During these walks, I listen to audiobooks or podcasts, soaking in new perspectives, ideas, and beliefs.

I recently listened to Atomic Habits by James Clear, which struck a chord with me. The book isn’t just about habits—it’s about how tiny, consistent actions shape the person we become. Reflecting on my life, I realized how much these principles apply to the small but meaningful changes I’ve been making—walking, practicing Pilates and weight training, and cleaning up my diet by cutting out alcohol, pastries, and sweets. These aren’t drastic transformations but small, deliberate choices that have significantly improved my focus, energy, and productivity.

The beauty of Atomic Habits lies in its simplicity. James Clear breaks down habit formation into key insights that I have found incredibly useful in my journey toward self-improvement:

The 1% rule states that if you get just 1% better each day, by the end of the year, you’ll be 37 times better than when you started. One of the book’s core ideas is that tiny improvements, repeated consistently, lead to massive results over time. Hearing this made me think about my progress. I used to believe that improvement required big, dramatic changes, but I’ve realized that the smallest steps matter the most. A 30-minute morning walk. A healthier breakfast. A single Pilates session. No single action transformed my life overnight, but collectively, they have built momentum, improving my energy, focus, and overall well-being.

We often obsess over goals, but the author argues that goals alone don’t create lasting change instead, systems do. Instead of setting a goal to “get in shape,” you must build a system that naturally leads to fitness. Instead of just wanting to “be more productive,” you create routines that support deep work. I’ve applied this mindset by shifting my focus from “I want to be healthier” to “I am someone who prioritizes movement and nourishment.” This system-oriented thinking keeps me motivated because I’m no longer chasing an outcome—I’m building an identity that aligns with my values.

Speaking of identity, Atomic Habits emphasizes the power of shifting how we see ourselves. Instead of saying, “I want to eat healthier,” tell yourself, “I am the type of person who makes healthy choices.” This simple shift in language helps reinforce habits because we naturally act in ways that align with our identity. I used to struggle with consistency in my fitness and eating habits, but when I started seeing myself as a person who moves daily and fuels my body well, my actions followed. I wasn’t forcing myself to work out—I was simply living in alignment with the person I wanted to be.

Clear introduces the Four Laws of Behavior Change to help build better habits: O.A.E.S.

1. Make it obvious – Lay out your workout clothes the night before.

2. Make it attractive – Pair a new habit with something enjoyable, like listening to music while working out.

3. Make it easy – Start small; even a 5-minute walk counts.

4. Make it satisfying – Track progress and celebrate small wins.

At the same time, breaking bad habits follows the opposite rules: Make them invisible, unattractive, difficult, and unsatisfying. I used to snack on pastries and sweets out of habit, but by keeping them out of my home, I made the choice to avoid them easier.

The most profound takeaway from the book is the importance of falling in love with the process, not just the results. Progress isn’t linear, and there have been days when I skipped my morning walk or indulged in sweets—especially on Valentine’s Day. But instead of beating myself up, I reminded myself of one of Clear’s key lessons: “Never miss twice.”

The idea is simple—slipping up once is normal, but the real danger comes when one missed habit turns into a downward spiral. I didn’t let a skipped workout or a treat derail my progress. Instead, I quickly got back on track. That’s what habits are about—not being perfect, but being consistent enough that occasional missteps don’t define your progress.

Listening to Atomic Habits reinforced something I’ve been slowly realizing through my own journey: the small things we do every day shape our lives more than any big, single decision. Whether it’s choosing to go for a walk, prepare a healthy meal, or cut out distractions at work, every small habit contributes to a more significant transformation.

So, if you’re struggling to break bad habits or build new ones, don’t start with drastic changes. Start with one tiny action. It may seem insignificant today, but you’ll be amazed at how far those tiny steps will take you over time.