We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle

Alright, this time you’re for real. You’re going to get serious about drinking 2-3ltrs of water a day, live healthy or start some indoors exercise. How many times have you had these sorts of conversations with yourself and fallen short? Be honest. I’d venture to say that you’ve fallen short a few times … we all have. BUT this time, you have TIME.

It takes 21 days to build or break a habit + 90 days to create a lifestyle. So we have these 21 days anyways, why not make this a lifestyle?

When it comes to creating the lifestyles we love, we fall short for two reasons:

Mentality + Mindset
We’re not ready, mentally, to commit to the habits it takes to make it happen. We want to reap the benefits but aren’t willing to put in the work.

We cut ourselves slack when it’s grind time. We tell ourselves that we’ll do better tomorrow or the next day not realizing that just yesterday we were saying “Tomorrow.” And the cycle continues …

Knowing how to create or modify your habits is useless if you aren’t prepared mentally or you’re not ready to hold yourself accountable. When you see a need for growth or change in life, try to check yourself with these CheatCodes.

Eliminate excessive decision making.
To do this, you have to understand the habit loop. Your current routine is triggered by a cue. That cue could be emotional or conditioning or otherwise. But once you understand what is triggering the routine you are trying to adjust, you’ll be able to make that adjustment and the reward will be more fulfilling because you’ll know you earned it or you held yourself accountable.


CheatCode: I have a gnarly sweet tooth. I noticed that when I get bored I open the fridge grab ice cream or something sweet. I’d get that sweet craving and want to curb it in the most convenient way possible but would end up set back on my health goals. Instead of having to decide how to curb that craving quickly, I started keeping prepped healthy snacks ready, so the decision was made for me or I do 20 sit ups. By the time I’m done the urge is gone!

1.  Refer to the 21/90 rule.
It takes 21 days to build or break a habit + 90 days to create a lifestyle. If you want to make wellbeing a cornerstone to your life, understand that it won’t feel like second nature to you until about the 90-day mark.

2.  Start with a small habit.
Make micro quotas + macro goals. That’s the key to lifestyle change. It won’t happen overnight. Celebrate the small victories. Those will be integral to the confidence you’ll need for tackling the bigger tasks.

3.  Never miss twice.
Realistically speaking, trying to go 21+ days straight introducing a new habit into your schedule is a set-up for failure – especially if you have an issue holding yourself accountable. It’s a slippery slope, but if you go into your goal setting with the mindset that you won’t miss two days in a row, you won’t find yourself turning “I’ll start over tomorrow,” to “I’ll start over next week/month/year.”

4.  Don’t burn yourself out.
Slow and steady wins the race. Be patient with yourself. Don’t come out the gate, guns a’ blazing’ if you know that’s not a sustainable pace. Set yourself up for success.

5.  Write down your new habit ie: DROP A DRESS SIZE

Make it more real and post it somewhere visible (like your bathroom mirror) as a constant reminder. Even if you have sticky notes all over your house! Anything that keeps you focused.

Other places to remind yourself of your new habit are:

·       Put a note on your refrigerator or a sexy photo as goal

·       Set an alert notification on your smartphone ie: remember today’s decision is next months body!

·       Send a daily email to yourself! I just love this one!!

Posted in