I've likely had worse habits than you ??
- Alcohol abuse
- Heavy drug use
- Binge eating
- Doom scrolling
I am a flawed human being, and that's okay.
Over the last decade, I've transformed my habits while learning from Gary W. Keller, James Clear, Andrew Hubermann, and Dr. John Berardi.
I took what I learned and used it as fuel to overcome my challenges. I used that same knowledge to help over 4,000 others do the same.
- Habit change first starts with a committed mindset. You need to be willing and able to make the changes.
- Identity habits are the most vital contributors to long-term success. Acting like the person you aspire to be like is the money skill. If you don't know where to start, model someone you admire, specifically their habits.
- Set up your environment for success, and make your home a space where you can thrive and perform your new habits efficiently. That means removing foods you don't trust yourself around or deleting social media apps that distract you.
- Change ONE habit at a time until you're doing it 85% of the time with relative ease. Then move on to the next.
- Old habits feel comfortable; new habits should feel uncomfortable. That is, until they don't. If you started brushing your teeth with your opposite hand, it would initially feel a bit off! But eventually, it won't.
- Habits take different lengths to adapt depending on the person and the habit – a habit might take one person 18 days and another 200+ days. Reframe your mindset to showing up each day, not a subjective milestone like 28 days.
- The goal of building habits is to eliminate discipline as much as possible (the energy level needed to engage in a habit) and enter it automatically.
- In the first 0-8 hours after waking, your brain and body are more action and focus-oriented. That means you can more easily overcome things that require more discipline, like a hard training session and prepping your proteins and veggies for the week.
- In the 9-15 hours after waking, leverage high serotonin and keep stress low by engaging in habits that don't require a lot of discipline.
- A test of whether you've formed a habit is if you can perform that habit or behaviour at any point in the day without overthinking about it. Think eating a salad with protein in the evening or exercise whenever you can fit it in.
- Habit change happens in the brain. Breaking a bad habit is more than just rewarding yourself if you don't do it or punishing yourself if you do it; you want to change the neural circuitry involved.?
- To break a habit, bring awareness to the fact that you performed the habit you are trying to break. At that moment, capture the events and engage in positive replacement behaviour immediately after.
Which of these was most helpful?
