Supplemental Talk: Building Habits 

Why is it so difficult to make consistent change? Balancing our desire to make life-changing shifts with the need to build small, sustainable habits is critical. 

How to Build Habits that Stick 

  1. Stop relying on motivation. Motivation is like the weather. When attempting to build a habit the first week’s level of motivation is much different than the fifth. 
  2. Your current ability level matters. You have to make the new habit easy to do. Make sure to set small goals that are realistic to your current situation. 
  3. Design prompts to assist. What steps will induce the new habit to happen? 

Psychological Roadblocks

  • Thinking themes run throughout all of us 
  • Your internal self-talk is strong and can get in the way 
  • Have a strategy for your primary and secondary roadblocks. 

Simplify It Through Behavior

  1.  Implementation Formula = I will [BEHAVIOR] at [TIME] in [LOCATION]. 
  • We rarely say when and where habits are going to happen. 
  1. Habit Stacking Formula = After [CURRENT HABIT], I will [NEW HABIT]. 
  • Works best when the cue is highly specific and immediately actionable. 
  1. 4 P’s: Plan, Prepare, Pause, Proceed 
  • Creating the plan is easy, execution is hard. 

Recommended Reading

  • The Power of Habit by Charles Dewigg
  • Atomic Habits by James Clear 
  • High Performance Habits by Brendon Bruchard 
  • Coach Yourself Thin by Greg Hottinger and Michael Shultz 
  • 4 Disciplines of Execution by Stephen Covey 
  • Tiny Habits by BJ Fogg