Where Life, Sports and Medicine Intersect!
Jan. 30, 2023

Atomic Habits: Building Systems for Success

How can we develop habits that would contribute to our optimal outcome? Are you taking the necessary steps to progress rather than regress?   It has been stated that good habits are the key to success, whereas bad habits unlock the door to...

How can we develop habits that would contribute to our optimal outcome? Are you taking the necessary steps to progress rather than regress?


It has been stated that good habits are the key to success, whereas bad habits unlock the door to failure. Consequently, we build our character from the bricks of habit which we pile up day by day. Every person possesses habits that could either make or break them in the long run. Hence, it cannot be very comforting to realize that our habits impact our goals and plans. Some of our habits are designed to hinder us from being the person we aim to be. 


According to studies, our genes can make us more likely to be excellent at certain things, however, we are still a product of our environment. Therefore, we are prone to imitate the behavior of the people with whom we choose to associate. Consequently, we must strive to surround ourselves with peers that would contribute to our growth and success. Furthermore, we must also consider breaking habits that no longer benefit us. Although it is tough to build healthy habits to replace unhealthy ones, we must continue with perseverance since the reward is priceless. Remember that the practices we put in place today will determine our future outcomes.


In this solo episode, Dr. Derrick Burgess will share the conclusions we can derive from a book entitled "Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. This game-changing book from James Clear is the most thorough approach to changing your behaviors and getting one percent better every day. Tune in today as we discover the book about the fundamentals of habit development and be able to accomplish more by tracking our habits and sticking with excellent routines.


"It's the habits that you put in place today that will determine the results later." – Dr. Derrick Burgess


Topics Covered:

(00:00:00) Introduction + Episode Snippet

(00:00:22) Connect with Dr. Derrick Burgess for more content and updates.

(00:01:50) Book Review: Atomic Habits by James Clear

(00:02:55) The basic blocks of your identity

(00:03:37) Consider your trajectory more than your current location.

(00:05:22) The most effective outcomes are usually delayed.

(00:05:51) Goal vs. System: Which is more important?

(00:07:29) Goals set the direction, but the system makes us progress.

(00:08:20) Four steps to building better habits

(00:09:49) The Polgar Sisters: You are a product of your environment.

(00:10:42) Three significant groups that influence our behavior

(00:11:14) The We Mentality: Community helps with changing identity.

(00:12:09) Immediate rewards vs. Delayed rewards

(00:12:57) Habit tracking: Why do we need to evaluate our habits?

(00:13:49) Beware of the imposter syndrome.

(00:14:38) Send your feedback and reviews!


Key Takeaways: 


"Anytime you're trying to do something good, you're going to have to expect a little resistance." – Dr. Derrick Burgess


"If you're having trouble changing your habits, you're not the problem; it's your systems." – Dr. Derrick Burgess


"Be more concerned about your trajectory than your current location." – Dr. Derrick Burgess


"Your outcome is a lagging measure of your habits." – Dr. Derrick Burgess


"Many times, we give up right at that time when we've been working out and not seeing our desired result. But there's a certain amount of work that you have to get in since the most powerful outcomes are usually delayed." – Dr. Derrick Burgess


"Goals are the results you want to achieve, while systems are the processes that lead to results. But if you ignored your goals and focused on the systems, would you still achieve the goals?" – Dr. Derrick Burgess


"Goals help set the direction, but systems help make progress." – Dr. Derrick Burgess


"You don't rise to the level of your goals. You fall to the level of your systems." – Dr. Derrick Burgess


"Behaviors treated with good consequences are more likely to be repeated. And habits are mental shortcuts learned through experience." – Dr. Derrick Burgess


"You should join a culture where your desired behavior is the normal behavior." – Dr. Derrick Burgess 


"Many would rather be wrong with the crowd than right by themselves." – Dr. Derrick Burgess 


"Sometimes you have to let go of that old identity to be able to embrace a new identity." – Dr. Derrick Burgess 


"We have to continue to review our habits so that we do not become complacent or stagnant, but still be open to change." – Dr. Derrick Burgess 


Connect with Dr. Derrick Burgess:

Website: https://www.drderrickthesportsdr.com/

Instagram: https://www.instagram.com/drderrickthesportsdr/

Facebook: https://www.facebook.com/TimeOut.SportsDr

LinkedIn: https://www.linkedin.com/in/derrick-burgess-72047b246/

YouTube: https://www.youtube.com/channel/UCHGDu1zT4K_X6PnYELu8weg

Email: thesportsdoctr@gmail.com


This episode of TimeOut with the SportsDr. is produced by Podcast VAs Philippines - the team that helps podcasters effectively launch and manage their podcasts, so we don't have to. Record, share, and repeat! Podcast VAs PH gives me back my time so that I can focus on the core functions of my business. Need expert help with your podcast? Go to www.podcastvasph.com.