Category: habit of success

bias toward action, Discipline, dream, dream big, end procrastination, fat loss, fat loss motivation, Fitness, fitness motivation, habit, habit of success, happines, motivation, new year's resolutions, success, weight loss, weight loss motivation

THE HABIT: Week-2 (Motivation)

THE HABIT focuses on how you start each day; your morning routine. Each day is your life in miniature. As you take control of your morning, you’ll take control of your life. Tiny improvements to our daily routine put our lives on a better trajectory.

Instead of waiting for January 1st to arrive, begin adopting a few small habits so that when the ball drops, you’ll already have built up some momentum. I will present a series of small habits you can adopt each week to improve your life.

Continue reading “THE HABIT: Week-2 (Motivation)”

Jeff Emblen1 Comment
action triggers, atomic habits, BDNF, behavior, behavior change, environmental design, habit change, habit loop, habit of success, shape your environment, The Fat Loss Habit, The Power of Habit

The Five Rules of Behavior Change:

An effective strategy for behavior change needs to address one or more of the components of the habit loop. The more of them you engage, the better your chances of success. The most effective strategies encourage or discourage the habit at the beginning. You won’t reinforce a craving if you remove the temptation or cannot perform the habit. You cannot make the Reward of a good habit more satisfying if you do not do it.
The First Rule of Behavior Change, Shrink the Commitment, is the most effective way to create a good habit. Shrink the new behavior down so small in the beginning that even on your absolute worst day, you could keep your habit streak alive. We don’t rise to the level of our aspirations; we sink to the level of our standards. Set the bar so low, you cannot fail, but remember that bar is a minimum requirement. You can always do more when you feel motivated to do so, but never less. Continue reading The Five Rules of Behavior Change:

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atomic habits, BDNF, behavior, behavior change, environmental design, habit, habit of success, keystone habits, mini habits, motivation, routine, shape your environment, shrink the commitment, small wins, The Fat Loss Habit, The Power of Habit, The Progress Principle, tiny habits

Two Potent Strategies for Behavior Change

eople that start out too ambitious and quit; you will also develop into a more disciplined and motivated person. Every time you exercise, you are reinforcing the habit and casting another vote for the type of person who exercises regularly. Every workout is another small win that contributes to your self-esteem. Sustained motivation is born of sustained action. It is a huge mistake to believe motivation must proceed action. The reverse is true. First, we must produce a small win, activate our reward system, flood our body with dopamine – then we will feel motivated to do more. This is the reason crossing-off an item on our to-do list makes us feel fantastic. Progress equals happiness. Nothing motivates us better than progress. When you start creating an unbroken chain of X’s in your habit tracker, your motivation is going to soar. You are not going to want to see your perfect streak end. If you make your scorecard public, you will be even more motivated to keep your streak alive. The more you do, the more you will want to do.  Continue reading Two Potent Strategies for Behavior Change

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atomic habits, awareness, bad habits, BDNF, food journal, food log, food logging, food portions, good habits, habit, habit of success, keystone habits, mindfullness, Self-awareness, The Fat Loss Habit, The Power of Habit, weight loss, weight loss motivation

You Don’t Need a NEW DIET

Want to start eating better and losing weight? You don’t need a new diet. You do not even need to start exercising. You just need to keep a food log. People that keep a food journal lose twice as much weight as those that do not. Why is it so effective? Simple. Keeping a food journal forces us to confront our choices. Monitoring improves our performance through increased awareness. Continue reading You Don’t Need a NEW DIET

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atomic habits, belief, habit of success, identity, keystone habits, success

MY CORE BELIEFS 

Here are my five core beliefs:

GOALS determine what COULD BE; our HABITS determine what IS and what WILL BE.

ENVIRONMENT trumps WILLPOWER and MOTIVATION. Good habits cannot survive in a negative environment.
Start SMALL – CONSISTENCY trumps INTENSITY.
Good habits need good TRIGGERS – typically, remembering is harder than doing.
NOTHING IS STRONGER THAN HABIT. Continue reading MY CORE BELIEFS 

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