Atomic Keegan: Becoming the best version of myself

 Why Habit Stacking Works: My Morning and Evening Routines I am referencing James Clear, author of Atomic Habits , once again. He emphasizes that New Year’s resolutions often fail because they rely on motivation rather than systems. By linking new habits to existing ones, I’ve created morning and evening rituals that support my health, productivity, and well-being. Here’s a glimpse into my habit stacks and why they work. The Power of Habit Stacking The beauty of these routines lies in their simplicity and consistency. Each habit builds on the previous one, creating a flow that becomes almost automatic over time. For example, stepping outside in the morning naturally leads to brushing my teeth, and reading at night cues me to take my medicine and prepare for the next day. By designing my routines around habit stacking, I’ve taken the guesswork out of daily decisions, allowing me to focus my energy on more important tasks. If you’re struggling to maintain your own resolutions or rout...

Post-Holiday Reset: My Updated Habits and Tracking Methods for Weight Loss I’ve updated my habits and tracking methods post-Christmas. After seeing a few unflattering photos and feeling uncomfortably full from a week of indulgences, it’s clear I need to commit to weight loss. Right now, I’m determined to stay accountable. To help me stay on track, I’ll be sharing weekly updates with screenshots of my progress. Here’s an overview of my approach: Calorie Goals and Adjustments I’m aiming to consume around 1,700 calories per day (without any exercise adjust,emts) to achieve a weight loss of approximately 2 pounds per week. I’ve also recently started taking creatine ( https://www.healthline.com/nutrition/10-benefits-of-creatine) , which may cause temporary water retention, so I’m giving myself a one-week buffer before expecting to see weight changes. I may have some holiday weight that will fall off easily - but we will check next Friday! Daily Habit Tracking I’m inspired by James Clear’s ...

Struggling with Intermittent Fasting, But Staying Committed Intermittent fasting (IF) is tough, and I’m currently struggling to stay consistent. But I know the benefits are worth the effort, so I’m recommitting myself. Here’s a quick breakdown of why intermittent fasting works for me: Productivity Boost I feel incredibly productive when I’m fasting, especially in the mornings. There’s something about starting the day without a heavy meal that clears my head and sharpens my focus. Better Sleep My sleep is noticeably better when I stick to intermittent fasting. It’s like my body is more aligned, and I wake up feeling rested and refreshed. Caloric Control This one’s a work in progress. Even if I hit 16 hours of fasting, I sometimes still eat three meals, which defeats the purpose of caloric restriction. Here's an example: 3 meals of 800 calories = 2400 calories 2 meals of 1000 calories = 2000 calories The math speaks for itself—fewer meals, fewer calories. To jump-start my commitmen...

Chapter 1: Tiny Changes = Big Difference James Clear opens with a powerful idea: small, consistent habits have a tremendous impact over time. Key Points: We are a product of our habits. Success is built on daily habits. Similarly, failure often stems from poor habits repeated over time. Time magnifies habits. Positive habits, compounded over time, lead to significant success. Negative habits, compounded, result in setbacks. The power of compounding: Clear explains how small improvements in areas like productivity, knowledge, and relationships grow exponentially. Positive actions—like kindness—can strengthen connections as people reflect your behavior back to you. Plateau of Latent Potential: Progress often feels invisible at first, but persistence leads to breakthroughs. Instead of focusing solely on goals (e.g., “lose weight”), focus on creating a system (e.g., “build healthy eating and exercise habits”). Key Takeaway: “Goals are about the results you want to achieve. Systems are abo...