top of page

Your Habits Are As Strong As Your Environment

Fitness coach with clients in Newport News, VA gym

One of my favorite quotes from James Clears's book Atomic Habits is, "You don't have to be the victim of your environment. You can also be the architect of it."

When we set out to build new habits that reflect the desired outcome, we often need to remember what that looks like in the surrounding environment.

Our environment is the areas in our lives that influence us and give us social cues of what is and is not acceptable.

If I know I need to eat more fruits & vegetables but don't have them at home and easily accessible, then it will be almost impossible for me to accomplish this habit.

But if I stock up on frozen fruit, veggies, and a few easy-to-grab options like apples, carrots, and celery, I have a much higher chance of nailing the habit since they are easily accessible.

Let's look at the top 3 environments we must consider when making lasting habit changes.


Your home environment must reflect what you want to accomplish. For example, keep snacks out of the house if you struggle with snacking. On the other hand, if your goal is to eat more fruits, have a variety of fruits on hand.

It is easier to control your environment if you live alone. However, if you share your space, have a vulnerable conversation with your spouse, roommates, and others sharing your home environment.

You will want to discuss what you are trying to accomplish, how they can support this, and the changes you need to achieve your goal.


Work is another place you will spend a lot of time. You are less in control of this environment than at home, but there are still steps you can take to support your habits.

Pack your lunch the night before with foods that support your goals. If you eat out for lunch, keep a handful of menus of healthy takeout places and list meals that fit your goals.


Think of the top three people in your life that you spend the most time with. They are most likely the three people with the most influence on you. Similar to the conversation you will want to have with your family, you will want to make known your goals and that they may notice you doing some things differently because of what you are trying to accomplish.

Ensuring your environments align with what you are trying to accomplish gives you the best chance of your habits sticking long enough for you to see their impact.

What is one change in your home, work, or social environment you will make this week?

Dedicated to Your Success, Gary

PS: Whenever you're ready, here are 3 ways we can help you:

(1) Grab A Spot In Our Smart Start Month Trial! We are taking on a handful of new people in our unlimited access trial at our training gym in Newport News, VA... sign up here to claim a spot: Smart Start 28-Day Trial Program

(2) Our 1-on-1 Nutrition Coaching Program is Open We are taking on 5 people to help dial in your nutrition and shed those stubborn pounds. If you feel overwhelmed trying to figure out how to eat for your body, or maybe you need extra accountability with staying the course, then this program is for you! Get more details and apply here:

(3) Join Our FREE Fat Loss Secrets for Busy Adults Facebook Group Join our free group for fitness and nutrition tips, accountability, and support from others like you! Request to join the group here: Click Here To Join


bottom of page