How do we create new Habits?
- rathmanathan
- Nov 29
- 3 min read
I’ve spent the past few years experimenting with multiple habit-building frameworks on myself. My perspectives are heavily influenced by the work of James Clear (Atomic Habits), Charles Duhigg (The Power of Habit), and Siddhartha Mukherjee (The Gene).
While I’m still refining my own blended framework, I’m confident that I can help you make meaningful progress on your journey—whether you’re looking to break unhelpful habits, sustain the ones that serve you, or build new ones.
I talked about my long distance hikes in one of my earlier blog posts. Long distance hiking needs a very good level of fitness and doing it solo makes that even more essential. I knew that implementing someone else's routine wouldn't work for me - I needed to develop my own. That needed patience, determination, and thoughtful trial and error. Here is how I started a new habit:
Understand yourself
Genes
Your parents influence you more than you might realize. Siddhartha Mukherjee, a cancer researcher, explores this in detail in his book The Gene.
How it works: Genes → Encode proteins → Enable function
The traits you inherit from your parents can give clues about what you may be naturally suited for. While this isn’t definitive, it can help you understand which habits might come more easily and which might require more effort. It also highlights the role of environment, helping you plan and prepare more effectively.
Likes and Dislikes
Outline your likes and dislikes. For me, when creating a new fitness routine to prepare for long-distance hikes, it looked like this:
I hated weights.
I was never a runner in my past but I didn't mind running.
I don't like people around me when I run - which ties nicely to my love for long, solo hikes. Aligning habits with your personality is crucial for making them stick.
I hate running in the gym - I tried it several times, and it never worked for me.
I prefer running outdoors at dawn or dusk.
Find the pattern and start with least common denominator
From my list of likes and dislikes, a clear starting point emerged: running outdoors, either early in the morning or late at night. Late nights didn’t fit well with my work routine, so early mornings became the natural choice.
During the summer, I decided to start my runs at ~5 a.m. so I could move during twilight and finish just as the sun was rising.
Why summer?:
Choosing a favorable and comfortable environment (for example, summer versus fall or winter) is crucial when establishing a new habit.
The reward? Stunning sunrises — like this one in NYC, taken from across the Hudson River. I always take moment to soak it in.
Why focus on reward?:
Fortunately, people before us have studied the brain well. One thing is clear: the brain needs a reward for a habit to stick. Recognizing and reinforcing that reward helps the new behavior register more deeply.
Start small
James Clear introduces the two-minute rule: when starting a new habit, design it to take no more than two minutes in the initial days. This makes it easier to begin and creates a mental marker that the habit is simple and achievable. Over time, you can gradually build on it to reach your desired level. For example, I started with 15-minute runs, which eventually grew to over an hour.
If you are here, and you’re struggling to build new habits, don’t worry — with the right perspective and a clear structure, creating lasting change is completely achievable.
Want to talk? I do offer a 45-min, no-obligation, complimentary introductory session.
Athma
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