Becoming “Atomic Hard” in 2026 - Applying Atomic Habits and 75 Hard

Yes, I chalked up many - rather ambitious - goals, where I want to be in the best 10% of the general population - in a lot of things. Just skip to the Goals if are ready for mockery.

Atomic Habits Loop - CCRR

Cue → Craving → Response → Reward

  1. Cue triggers your brain to initiate an action
  2. Craving the motivation/desire that makes you want to act
  3. Response the actual habit you perform
  4. Reward the satisfaction you get, which reinforces the loop

It’s worthwhile to build habits around this loop. New habits form best if they are part of your identity. Daily 1% Improvements add up to 37x improvements over a year.

My 75 Hard High Level Rules

  • Follow a structured Diet with no cheat meals
  • Complete two 45-minute Workouts each day, at least one outdoors
  • Add 5 Exercise Snacks to your day
  • Drink 3 liters of water daily
  • Sleep well every day
  • Take Supplements if needed
  • Read, Learn and Listen every day
  • Write and Code each day
  • Make positive changes by Socializing, Helping someone, Improving your environment every day
  • Proud of the day? Probably a make or break of success!
  • Take a daily Progress Photo and
  • If you fail to complete any task, you must start over from day one

Tracker

Life is what you put into it. Consistency matters.

＃ 📆 🍽️💧😴💊 🏋️🚴⏱️ 📖🙇👂 ✍️🧑‍💻 🗣️➕🗄️ 👍📸 📝
1 4 Jan ❌✅✅✅ ✅❌✅ ✅✅✅ ✅✅ ❌✅✅ ❌✅ ✅
1 3 Jan ✅✅❌✅ ✅✅✅ ✅✅✅ ✅✅ ✅✅✅ ✅✅ ✅
1 2 Jan ✅✅❌✅ ❌✅✅ ✅✅✅ ✅✅ ✅✅✅ ✅✅ ✅
1 1 Jan ❌✅✅✅ ❌✅❌ ✅✅✅ ✅✅ ✅✅✅ ✅✅ ✅

Journal

📆 📝
4 Jan When my sleep gets out of sync(NYE) it takes a few days to fix it. Not happy about that. Some food choices didnt follow the diet.
3 Jan Another day weith sleep issue. Swimming and walking was great. Generally a great day.
2 Jan Could have slept better, but generally feeling great. Lots of tweaks to the System.
1 Jan Great start of the Year! Wrote the system. Ate before writing down a rule. 100 mins walking outside. Need to add exercise snacks.

Health Metrics

Mostly Tracking in Smartphone.

Daily Health Metrics

Seeing deviations here can help to keep you on track. Temperature / RHR / Blood Pressure raised? → Focus resting well → less likely to get sick.

Resting Heart Rate(RHR) before Sleep

  • Under 60

Hours Slept

  • 7 Hours

Activity Goals

  • Standing / Walking in at least 12 hours to break sedentary lifestyle
  • At least 90 Active minutes per day
  • At least 1000 Active Calories burned

Blood Pressure after wakeup

  • Healthy range

Watch based ECG

  • No anomalies

Cardio Recovery

  • Should generally improve if your Rest and Training is in order

Weight

  • Small fluctuations aren’t important, but no Yo-Yo effect.
    • Concepts of Caloric Density, and macros are clear → just feel for it instead of calorie counting. 1 long training and how you fuel influences more than

Wrist Temperature

  • Small changes are normal through temperature

Forehead Temperature after wakeup

  • More accurate

Respiratory Rate

  • How well the body is delivering O2 and removing CO2, key indicator of overall health. Abnormality can be an early signal before other vital change.

Quarterly Health Metrics

Annual Health Metrics

Total Body Water(L)

Protein(kg)

Minerals(kg)

Body Fat Mass(kg)

Height(cm)

Target Weight(kg)

Weight Control(kg)

Skeletal Muscle Mass(SMM kg)

Body Mass Index(BMI)

Fat Mass Index (FMI)

Percent Body Fat(PBF%)

  • Men: 10–20%
  • Women: 18–28%

Lean Body Mass

Visceral Fat Area(cm²)

  • be in the lower range < 60 cm²

Segmential Lean Analysis

  • Regional Lean Mess helps spotting muscle imbalances(injury, asymmetry etc.)

Bone Mineral Density (BMD) T-score

  • –1 or higher, your bone is healthy.

==Full Breakdown of Goals and Habits I want==

Body

Bodily Identity - What am I?

  • I am healthy
  • I am best when focused, energized and well-rested
  • I am sporty, explosive, strong and resilient

Full Breakdown of Habits I want

Atomic Bodily Habits

Bodily Inputs: Diet 🍽️

  • Follow a structured diet with no cheat meals
  • Continue your streak of not drinking alcohol, reduce / avoid stimulants like coffee and avoid processed food
  • @ Home: Eat enough greens and hit your macros
  • @ Social: Chose the healthiest option possible.
  • @ Holiday: You are allowed to try with moderation

Bodily Inputs: Water 💧

  • Drink 3 liters of water daily
  • Tea counts toward your daily goal, soda and cafe don’t

Bodily Inputs: Sleep 😴

  • Sleep at least 7 hours daily
  • Consistent Wake-up time (make night-owling difficult)

Bodily Inputs: Supplements 💊

  • Avoid Supplements, painkillers, etc. unless justified, rational and absolutely necessary
  • Take your necessary supplements, vitamins, medicine

Bodily Outputs: Workout of the Day 1 🏋️

  • 45 mins
  • No restrictions

Bodily Outputs: Workout of the Day 2 Outdoors 🚴

  • 45 mins
  • Outdoors

Bodily Outputs: Exercise Snacks ⏱️

  • Just move, science suggests including small exercise snacks helps to accumulate training volume without the negat

Mind

Mental Identity - Who are you?

  • I am mentally healthy, and I maintain a healthy and engaged mind
  • I challenge my mind with learning, writing and thinking
  • I notice and cherish the small things in life, be it kaizen or nature’s wonders
  • I lead with good intentions

Mental Strenght

  • I am decisive yet thorough
  • I am best for deep thinking while fasted and in solitude
  • I have practiced to focus for long hours since childhood
  • I connect best when satisfied
  • I am solemn yet cheerful

Mental Inputs: Read 📖

  • Read 10 pages of a non-fiction book each day. Preferably while winding down.

Mental Inputs: Learn 🙇

  • Learn something new every day. Document your learnings

Mental Inputs: Listen👂

  • Listen to an audiobook or something informative.

Mental Outputs: Write ✍️

  • Write something every day
    • Write journal
    • Write material organize thoughts for conference talks and debates
    • Process the learning and listening, improve notetaking

Mental Outputs: Code 🧑‍💻

  • No restrictions, just be used to coding in any fitting language

Connectedness

Mental Outputs: Speak 🗣️

  • Engage more deeply with at least 5 people every day
  • Elevate speech
  • Prepare for Debates

Societal Outputs: Helping Someone ➕

  • Mentor or help someone

Societal Outputs: Improve your Environment 🗄️

  • Do something to make a thing better than you found it
  • Organize something
  • Systematize something (remove possibilities out of the realms of chaos)

Self-Reflection: Gratitude 👍

  • At least a few thoughts for gratitude of the day, self-reflection, affirmations, acknowledging

Self-Reflection: Photo 📸

  • To track progress

Full Breakdown of my Atomic Hard Habits Loop - the best tips

Remembering the Atomic Habits Loop: Cue → Craving → Response → Reward

Every new habit is going to be easy to start, my mind will get triggers, it will be clear why it matters, and will be very rewarding short and long term as well.

Bodily Inputs: Diet 🍽️

Shopping Cue: I developed a strong preference for healthy ingredients

Diet @ Home Cue: Fridge & pantry is full of healthy ingredients

Diet @ Social Cue: I chose the healthiest options

→ Craving: I want to be well nourished → Reward: improved general and gut health

Bodily Inputs: Water 💧

Water Cue: Desk equipped with Drinking Bottle → Craving: I want to be hydrated and moist → Reward: Less headaches, better performance, improved general health

Bodily Inputs: Sleep 😴

Sleep Cue: Phone reminder to wind down → Craving: I want to be well rested → Reward: Improved physique, regeneration and focus

Making Night Owling Difficult: Wake-up consistency

Bodily Inputs: Supplements 💊

Supplements Cue: Prepared on Kitchen cabinet → Craving: I want to achieve great blood test results and body composition → Reward: Improved, carefully adjusted health benefits.

Bodily Outputs: Workout of the Day 1 🏋️

Workout Cue: Mat prepared for HIIT/Yoga/Swimming etc. → Craving: I really want to make it easy to get started + I want better technique, higher power output. Long list of goals below → Reward: Best physique of my life

Bodily Outputs: Workout of the Day 2 Outdoors 🚴

Outdoor Workout Cue: Outfit prepared → Craving: Zone 1-2 sessions for improved longevity → Reward: Best VO2Max, Heart health and stamina of my life

Bodily Outputs: Exercise Snacks ⏱️

Exercise Snacks Cue: Kettlebell in the way, Photo of Jumping Jacks printed → Craving: Breaking sedentary office lifestyle, adding volume without muscle wear → Reward: Best VO2Max, Heart health and stamina of my life

Mental Inputs: Read 📖

Reading Cue: Book on bed → Craving: Read and finish more books → Reward: Consistent reading habits and dedicated time to read

Mental Inputs: Learn 🙇

Learning Cue: Scheduled in Calendar → Craving: Dedicated Self-improvement time → Reward: Consistent progress towards Learning and Leadership goals.

Mental Inputs: Listen👂

Listening Cue: Podcast for walk, cooking etc. → Craving: Efficient use of time, improve listening speed from 1.5-2x to 1.75x + → Reward: Remaining well informed.

Mental Outputs: Write ✍️

Writing Cue: Notebook and pen in Living room. Topic for the following day prepared. Desk and Laptop ready. The System itself → Craving: Become a Regular writer → Reward: Writers’ block overcome

Mental Outputs: Code 🧑‍💻

Coding Cue: Clean desk, the System itself → Craving: increased tech fluency → Reward: become highly proficient at multiple languages

Mental Outputs: Speak 🗣️

Socializing Cue: Your downtime, walk, debate club, conferences, etc. → Craving: Deep discussions. Improved verbal communication → Reward: Learning through exchange with people. Happy Social life.

Societal Outputs: Helping Someone ➕

Helping Cue: Notice People and their struggle → Craving: Simply help where help is needed and accepted → Reward: Giving back.

Societal Outputs: Improve your Environment 🗄️

Organizing Cue: Even the smallest peace of Chaos → Craving: Make your living standard better. Make your surrounding better. Make something accessible. → Reward: Order

Self-Reflection: Gratitude 👍

Gratitude Cue: Identifying what I did well every day. → Craving: Identifying what I did well every day. → Reward: Order

Self-Reflection: Photo 📸

Cue: Notice change → Craving: Remembering making visible progress → Reward: Improved Self-worth

Goals = Cravings = THE WHY?

Bodily Goals

I want my body to be healthy, mobile, and achieve these high level goals.

  • Great general feel
  • Best Health State of my life
    • Best bloodwork
    • Least amount of sickness
    • I want to be hydrated
    • Healthy Organs
      • Skeletal Health
        • Bones, Joints, Ligaments resilient, mass stays, no risk of osteoporosis
      • Circulatory Health
        • Heart, Arteries, Veins
          • Improved VO2 Max as an indirect measurement of long term Heart Health
          • Hearth check-ups turn healthy
          • Good circulation, no arteriosclerosis
      • Digestive
        • Mouth health
          • Continuous mouth and teeth healthcare (plaque removal, checkups etc.)
        • Digestion
          • Stomach and Intestines show improved digestion thanks to even better diet and habits
        • Liver works fine, isn’t stressed with alcohol
      • Urinary
        • Kidneys work fine, no stone development
      • Reproductive
        • Healthy, reproductive systems are working
      • Endocrine System
        • Healthy hormonal levels
      • Nervous System
        • Brain
          • Focused, with Clarity. Separate Goals for Mind
        • Spine
          • Continuous care(sitting, standing desk, stretching) and training for mobility and stability
        • Head and Sensory organs
          • Eyesight doesn’t deteriorate
          • Clarity, focus, circulation and see dedicated section
      • Respiratory
        • Lungs breath clean air
        • Nasal - Breathing - Checkup
      • Integumentary
        • Skin
          • Absorbe plenty of Vitamin D
          • isn’t exposed to sun for too long
          • healthy, no issues, moles checked out
        • Healthy hair
    • Best Body Composition
      • Low visceral fat, measured in BC Analysis
      • Muscle Mass for Long term Quality of Life -Best Bodily Performance of my life
    • Top speed
      • 2700m Cooper test 12 min 4:26/km 13.4 km/h - PB: 4:34
      • 1600m 7min - PB:
      • 400m 60s - PB:
      • 100m 13s - PB:
      • 1.5k swim 30m
      • 40km bike 1h 20m - PB: 1h 37m 5s
    • Top strength
    • Top stamina
      • Half Marathon ✅
      • Olympic Triathlon ✅
      • Hyrox
      • Jumping jacks 80 - PB:
    • Top movement

Mind Goals

I want my maintain and further develop my healthy mind, gather wisdom and stay sharp even at a very old age.

  • Great general psyche
  • Positive mindset
  • Best Mental Performance of my life
    • Top Decision making
      • Leadership courses
    • Upskilling
      • Finishing 5 Courses
      • Speech and Writing
      • Reading a book monthly
    • Retain information

Connectedness Goals

I want to improve my social connections and increase my reach. I have not been consistent with putting my thoughts to paper.[[ ]]

  • Feeling well Connected
  • Reduce artificial, digital connections through Social Media
  • Engage better with people
  • Look for a Mentor and provide Mentorship
  • Communicate and Lead better through wider reach
  • Optimize my Environment for new habits