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Summary of episode:

(00:39) 1- Start with an incredibly small habit.

“Make it so easy you can’t say no.”
—Leo Babauta

• When most people struggle to build new habits, they say something like, “I just need more motivation Or, “I wish I had as much willpower as you do.”
• Rather than starting with 50 pushups per day, start with 5 pushups per day. Rather than trying to meditate for 10 minutes per day, start by meditating for one minute per day. Make it easy enough that you can get it done without motivation.

(03:23) 2- Increase your habit in very small ways.

• One percent improvements add up surprisingly fast. So do one percent declines.
  - “Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day.”
  —Jim Rohn

(05:26) 3- As you build up, break habits into chunks.

• Building up to 20 minutes of meditation? Split it into two segments of 10 minutes at first.
• Trying to do 50 pushups per day? Five sets of 10 might be much easier as you make your way there.

(07:14) 4- Stay Accountable:

• Share your goals with a friend or family member who can offer support and encouragement. Sometimes, just knowing someone else is aware of your goals can keep you motivated.
• JOIN OUR FALL CHALLENGE!

(10:14) 5- Use Triggers:

• Pair your new habit with an existing routine or event. For example, if you want to drink more water, have a glass every time you finish a meal.
• Looking to log your food? Do it right before cooking, ordering, etc

(12:58) 6- When you slip, get back on track quickly.
”The best way to improve your self-control is to see how and why you lose control.”
—Kelly McGonigal

“You shouldn’t expect to fail, but you should plan for failure. Take some time to consider what will prevent your habit from happening. What are some things that are likely to get in your way? What are some daily emergencies that are likely to pull you off course? How can you plan to work around these issues? Or, at least, how you can bounce back quickly from them and get back on track?”

“Never miss twice”

• Adjust as Needed: If something isn’t working, be flexible and make adjustments. It’s okay to tweak your routine to better fit your needs and lifestyle.

(14:10) 7- Be patient. Stick to a pace you can sustain.

New habits should feel easy, especially in the beginning. If you stay consistent and continue increasing your habit it will get hard enough, fast enough. It always does.

• Create a Schedule: Plan your routine and set aside specific times for your new habits. Consistency is key, so try to stick to the same times each day.

Listed points:

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