Vanessa G Fitcast by Vanessa Gillette, Omar Pozos

April 17, 2023 Ep. 115 Spring Cleaning for Your Habits: The 4-Step Formula

It’s that time of year coming out of the winter months that we all want to look & feel good and that starts with...

Your habits.

We tend to overlook small changes because they don’t matter much in the moment. If you haven’t been to the gym in months and then you go to the gym 3 days this week, you’re still out of shape. But over time small changes can have a huge impact.

A small change in your habits is like shifting the route of an airplane by just a few degrees.

Imagine you were flying from LA to NYC… if the pilot shifted the direction of the plane after takeoff by just 3.5 degrees south, you would land hundreds of miles south of NYC in Washington DC. That change of a couple of degrees is almost imperceptible at takeoff but makes a huge difference over the distance of the US.

Small changes today magnified over the course of a lifetime is the difference in who you become and who you want to become. Success is the product of daily habits, not once-in-a-lifetime transformations.

It’s the difference between someone who became a millionaire by winning the lottery or by working for it their whole life.

It doesn’t matter how successful you are or aren’t right now, what matters is if your daily habits are putting you on the path to success.

In today's episode, we'll discuss the 4 step habit formula and give you a real world example as Omar is working on breaking a habit with his phone and wants to establish a new, better habit for himself. You'll see how each of the 4 steps work and why we need an objective 3rd party to help us in this pursuit.

Time Stamps:

(0:12) Post Easter and Miami Trip

(2:25) Spring Cleaning for Our Habits

(5:10) One Percent Better Mentality

(12:33) How a Habit is Created

(14:30) Real World Example of the 4 Steps of a Habit

(17:00) Breaking a Habit of Checking Your Phone Immediately

(23:24) Dealing with the Craving

(30:15) Understanding the Response

(33:13) Making the Reward Satisfying/Unsatisfying

(34:30) Keeping Omar Accountable

(36:30) Reward for Logging Our Food