Date: 16 July 2026
If you’ve read the popular book, Atomic Habits by James Cleer, you’ll already understand the impact of doing just one positive activity can have on our long-term trajectory. Whilst not exclusively linked to exercise, in a similar way to the compound benefits that we can get from investing into a pension as early as possible, exercising or doing an activity which stimulates the brain daily and consistently, can help provide a good foundation to build a healthy lifestyle upon. The key is to do an activity so frequently that it becomes a ‘habit’. So even on a day when the weather outside is not so inviting, the habit is already formed and you’re more likely to get out there for that walk, for example. This can have a significant bearing on our long-term health. The focus is that, for every action, there needs to be a reward or benefit in doing so.
Good physical habits in particular can help reduce the risk of a number of cancers and heart related conditions. From a mental perspective, good outdoor physical habits can help with mindfulness and wellbeing.
The important takeaway is that, for a regular activity to turn into a habit, it does not have to change the earth. It could be a 10 minute walk at lunchtime. It could be 20 sit ups a day. It could be to read a chapter of a book a day. What is does need to be, however, is something you can achieve every day come rain or shine.
For businesses, encouraging physical and also mental exercise amongst employees, can directly help lower a number of risk and healthcare related insurance premiums due to the lower claim rate.
How to maintain a habit
As James Cleer highlights, “a habit is a behaviour repeated often enough that it becomes automatic.”
It may be helpful to have a process to ensure a strong likelihood that the ‘habit’ is maintained. Some practical habit-building principles could include:
- Make it obvious — set clear cues or triggers to make sure that it is not forgotten or overlooked. As an example, it could be included as part of a morning or evening routine.
- Make it attractive — pair the habit with something enjoyable. Is it something that can be done with a friend or partner to spur each other on and encourage motivation or competition amongst each other?
- Make it easy — reduce distractions so the habit can be started until completion.
- Make it satisfying — build in a reward or a mini progress log to make achievements visual.
How can an organisation help employees develop / maintain good habits
Having a culture within an organisation that helps support employees with their habits, both inside and out of the workplace, can really provide a positive boost. An employer will need to make sure that provisions are in place to support the ups, downs and daily stressors of life.
If employees are in an office, ergonomic adaptations like height-adjustable standing desks can help break up a sedentary lifestyle. When employees are at a work location, stocking the kitchen with fresh fruit, nuts and filtered water can help provide the dietary support to maintain a physical habit.
Organisations can also try Introducing walking meetings when only a couple of employees are involved rather than sitting in an office or room. It makes for a better environment, and the outside space can also create fertile soil for fresh ideas. Finally, companies could introduce company-wide workout classes such as yoga or walking clubs encouraging a positive social environment and develop common interests with colleagues.
Final thoughts
In summary, by fostering a supportive and proactive workplace culture, organisations can play a key role in helping employees build and sustain positive habits. Through practical initiatives, thoughtful wellbeing provisions, and opportunities for movement and social connection, employers not only enhance individual health and productivity but also create a more engaged, motivated, and resilient workforce overall.
