4 Tactics to Build Your Healthy Habits

At age 32, my routine looked like this:

Monday:?Work; Tuesday:?Work; Wednesday:?Work; Thursday:?Work; Friday:?Work; Saturday:?Work; Sunday:?Work

I was burned out. I got sick. Life was a sprint. Work was all of me. And I had no health.

At age 39, now my weekly routine looks like this:

Monday:?Hike at 530am & Basketball at 7pm

Tuesday:?Gym (Strength Training) at 7am

Wednesday:?Rest day

Thursday:?Gym (Strength Training) at 7am

Friday:?Hike at 530am

Saturday:?Family & Friends

Sunday:?Family & Friends

People always ask me how I write with 2 kids and a job? This is how. = ) I exercise and write before everyone is up, sometimes after they go to bed but not often.

“Bad Habits Make You Feel Good in the Short Term. Good Habits Make You Feel Great in the Long Term. You don’t rise to the level of your goal. You fall to the level of your mindset, system, and positive actions.” - Aaron Pang

How does your day look like? In this newsletter, I will talk about the tactics I use to make my habits stick:

1 Idea to Becoming a Better Self

Here are 4 things you can do to make your habits stick:

1. Make the habit / cues obvious:

1. The first step is to make the habit?obvious. This means that you need to make the habit / cue visible and easy to start.

Examples:

• I purposely have books everywhere in my house, dinning room and study room. I have at least one book in my backpack all the time.
• I make sure books are accessible for my two boys. We have a small book shelf in the dining room. We used to store all the books in their room before. Small change in the environment, big difference in behavioural change. They read a lot more now.?(It starts with the parents too! Kids can’t do if they can’t see)

2. Make the habit attractive:

1. The second step is to make the habit attractive. This means that you need to associate the habit with something positive.

Example:

• I reward myself with a nice cup of Latte after I have finished hiking.

3. Make the habit easy:

1. The third step is to make the habit easy. This means that you need to reduce the?friction?associated with the habit.

Example:

• I sleep in my sports gear the night before if I need to wake up early the next day.

4. Make the habit satisfying:

1. The fourth step is to make the habit?satisfying. This means that you need to associate the habit with a sense of accomplishment or pleasure.

Example:

• My wife and I go out every Thursday night to have a nice meal. We go to different restaurants and try new food. Want a better relationship? Have a non-negotiable ritual with the person you love.

1 Lesson to Learn

Win your morning, win your day. Many successful people wake up before sunrise, here are a few of them.

1. Tim Cook: The CEO of Apple, Tim Cook is known to wake up at 3.45 a.m. every day. He starts his day with a workout and then spends time reading customer emails and catching up on the news.
2. Richard Branson: The founder of Virgin Group, Richard Branson is an early riser who wakes up at 5 a.m. every day. He starts his day with exercise and spends time answering emails, catching up on news and writing before diving into his work.
3. Michelle Obama: The former First Lady of the United States, Michelle Obama is known to wake up at 4:30 a.m. every day to exercise with the president.
4. Howard Schultz: The former CEO of Starbucks, Howard Schultz is an early riser who wakes up at 4:30 a.m. every day to walk his dog, exercise and then make his coffee to get the day going.
5. Jeff Immelt: The former CEO of General Electric, Jeff Immelt is known to wake up at 5:30 a.m for a cardio workout.

1 Question to Ponder

What is stopping you from getting up early?