“You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.” John C. Maxwell
Habits hold the key to achieving a strong, lean body full of energy and vitality. It is our daily routines that make us who we are. According to the latest research, we spend half of our lives performing habits, but very few people understand them. My goal is to help you better understand the power of habits and why they exist.
There are two characteristics of good habits that make them invaluable. First, we perform them repeatedly, which means their benefits will cumulate. Second, they are reflexive. They don’t require motivation or willpower to do. We don’t think about habits. If you are like me, you can recall doing something out of habit that made no sense at all, like reaching for your phone when it’s dead. Once we establish a habit, we respond to a contextual cue. It is part of the reason we don’t pay much attention to them.
Continue reading “WHY HABITS ARE SO IMPORTANT”
I want to share some of my core beliefs. My goal is to prove each one and provide practical strategies for developing healthy habits. I do not pretend to be the originator of these ideas. The truth is old. The more I study a topic, the more often I see the same concepts repeated.
While we are on the subject of beliefs and repetition, I hope you believe, as I do that, repetition is the mother of mastery. It is through frequent repetition that we develop a skill or expertise. Just because you have heard something once, that is no sign you got it. I am going to repeat a handful of key concepts throughout this book. I want to engrain these concepts into your psyche – like a brain tattoo. I want to become that voice inside your head, helping you avoid all the traps in your way. I want you to read this book once and become an expert at engineering your habits. Continue reading MY CORE BELIEFS
Our willpower is severely limited, and every demand for self-restraint draws from a single source. They will look at their list and blame their lack of willpower when they should be blaming their list and their lack of focus. No one has enough willpower for that list. Sometimes a single willpower challenge will feel like one demand too many.
It is easy to blame their failure on a lack of willpower or motivation because if they had an extraordinary amount of either, they could have powered through, but the real culprit was their poor strategy. Anything that is outside of our comfort zone is going to trigger resistance. We want to shrink the commitment so that we only take a tiny step outside our comfort zone – expanding it slightly. Once our Elephant gets comfortable with that, we can encourage him to take additional steps. Our comfort zone will eventually expand. We always want to have enough willpower to keep our habit alive. Shrinking down our commitment ensures we will always be able to do it. These tiny steps aren’t a finish line, they are a starting line. You can always do more when you are motivated to do so, but don’t rely on motivation. Continue reading Why New Year’s Resolutions Fail
Motivation is an ineffective strategy for forming habits. First, it depends on our emotional state. Emotions are difficult to regulate, and consistency is an absolute necessity for habit formation. Repetition is the language of our basal ganglia, where all habits reside. Another reason motivation is a terrible strategy for developing habits is that it decreases over time. We don’t build motivation through repetition; we dilute it. Continue reading Motivation is an Ineffective Habit-Forming Strategy