A Suparna Sengupta Blog

Have you ever set a huge goal—like running a marathon, writing a book, or finally getting fit—only to lose steam after a few weeks? We’ve all been there. The problem isn’t you. It’s the way we think about habits. In his best-selling book Atomic Habits , James Clear shows us that real transformation doesn’t come from massive overnight changes—it comes from tiny, consistent actions that compound over time. Today, I’m going to break down how these principles actually look in everyday life,  so you can start applying them right now. 1. The Power of Tiny Changes Think of habits like compound interest for your life. One small, positive action repeated daily will snowball into something huge. Brush for just 2 minutes → Better oral health without overwhelm. Write one sentence a day → Before you know it, you’ve got chapters. Read 1 page before bed → Over a year, you’ve finished multiple books. 💡 Pro Tip: Start so small it’s impossible to say no. 2. Identity-Based ...

  This guided journal worksheet will help you reflect on and implement the principles from James Clear's 'Atomic Habits' in your own life. Each section includes prompts and space for you to write your thoughts, plans, and reflections. 1. The Power of Tiny Changes ·         What is one small, daily action you can take toward your goal? ____________________________________________ ____________________________________________ ____________________________________________ ·         How would your life look in 6 months if you stayed consistent with this small habit? ____________________________________________ ____________________________________________ ____________________________________________ 2. Identity-Based Habits ·         Write down one habit you want to build. Now, reframe it as part of your identity. ____________________________________________ ...

   "The present moment is the only time over which we have dominion." – Thích Nhất Hạnh Ever felt like your mind is racing 100 miles per hour while your body is stuck in place? You're not alone. In today’s hyperconnected, notification-filled world, being present feels like a lost art. But what if I told you that tapping into the now is not only possible, but transformative? Let’s dive into what mindfulness and present moment living really mean, why they matter, and how you can start today—no monk robes required! 🧘‍♀️ What Is Mindfulness, Really? Mindfulness isn’t just about sitting still and breathing slowly. At its core, mindfulness means: Being fully aware of the present moment Observing your thoughts without judgment Focusing your attention on what’s happening right now Imagine sipping a cup of tea and really tasting it—no phone, no scrolling, no rushing. That’s mindfulness in action. 🌟 Why Living in the Present Changes Everything Here’s...

  🗓️ Part 1: Daily Awareness Check-In Objective: Build self-awareness and bring attention to the present moment. Instructions: At least once per day, pause and answer the following: What am I feeling right now? (Emotionally & physically) 👉 _______________________________________________ What thoughts are passing through my mind? 👉 _______________________________________________ What do I notice with my senses? I see: _____________ I hear: _____________ I smell: _____________ I feel (touch): _____________ I taste: _____________ Am I here in the moment, or drifting into the past/future? ☐ Present  ☐ Past  ☐ Future 🌀 Take 3 slow, deep breaths before moving on. 🌿 Part 2: Practice Mindful Breathing (5 Minutes) Objective: Calm the mind and body by anchoring to the breath. Instructions: Set a timer for 5 minutes. Sit comfortably. Close your eyes or soften your gaze. Breathe in… 2… 3… 4… Breathe out… 2… 3… 4… Repeat silently...