Episode 244: How to Make a Habit 'Sticky' (Part 2)
Last week we started a conversation all about the power of habits.
When we’re “on a diet” we have to use a ton of mental energy and willpower to make it from one day to another. But when you understand how to instead build healthy habits, living a healthy lifestyle becomes second nature.
It’s no longer something you do, it’s who you are. And that is the ultimate goal and the ultimate recipe for long term results.
If you missed us going over the anatomy of a habit, head back to episode 243.
If you’re all caught up and are ready to charge forward, we’re about to dive into how to successfully implement the habits we talked about last week as well as what to do if you continue to run into roadblocks when working on your habits.
How to Set Yourself Up for Success:
1. Get clear on your ‘why’.
As Jillian Michaels says, if you have a strong enough why you can tolerate any how. Your brain is constantly weighing the cost to benefit of doing anything. If it views the cost as higher, you simply won’t do it.
This is why we talked about creating short-term rewards for your habits last week, it’s why I always emphasize finding fun in the process, and it’s why you need to dig deep into why you want to achieve your goals. How does your life change when you get there? You need to stack a lot in the benefits category to make the effort worth it to your brain.
2. Make your habits not just based on what you want to achieve, but who you want to become.
When we talk about habits we really are talking about the fabric of our very identity. Are you doing a fitness program right now, or are you someone who works out? Are you following a diet? Or are you someone who eats healthy?
A good exercise to get clarity on what habits you should be focusing on is asking yourself what current habits you have that don’t align with who you want to be. And then ask what habits you don’t have that do align with who you want to be.
3. Schedule your habits, not just your to-do list.
This is pretty straight forward, I should be able to tell what your goals are by looking at your calendar/planner.
4. Don’t over-plan. Get into action. You know what to do, so just start.
As James Clear says, “The first minute of action is worth more than a year of perfect planning.”
5. Make it easy to follow through on the habit.
Keep gym equipment easily accessible, keep healthy options in the house at all times, keep a set of workout clothes in the car, put your tennis shoes by the door, and leave a water bottle on the counter. Don’t put any obstacles, even small ones, between you and your desired habit.
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The Club Members: You can find the full episode inside The Vault. Just head to the 'Habit Change and Personal Development' module. After listening, pop into our community and share your biggest take away and one action step you're going to take this week to get back to your healthy habits!
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