Quick and Easy Ways To Finally Build Healthy Habits that Stick

If you are trying to build healthy habits that stick you want to stick around. 🙂 Not so long ago, I was also trying to become the best version of myself (still am…turns out it’s a continuous process). I tried the habit tracker that’s included with my digital planner and some days were good and other days were meh…

Turns out that there’s a science behind building healthy habits. I was trying to build healthy habits on the fly without any strategy. 😞 I didn't know this at the time, until I stumbled upon James Clear Atomic Habits book.

So here, I’m giving you the strategy so you can avoid my mistakes. Turns out that you will never live long enough to make all the mistakes so you must learn from the mistakes of others. 🤷‍♀️

First things first, habits have a 4 part process.

Cue
Craving
Response
Reward

Here are examples of how these come into play:

Croissant

Cue - You smell freshly baked croissants in a bakery in Paris
Craving - You desire for a warm and flaky pastry
Response - You purchase and consume the croissants
Reward - You feel pleasure from the delicious taste and comforting texture

Latest iPhone

Cue - You see ads for the latest iPhone model
Craving - You desire for advanced features, updated technology, and sleek design
Response - You purchase the latest iPhone
Reward - You feel satisfaction from owning cutting-edge technology and enjoying the enhanced functionalities

So how do you create a good habit? Good question! You need to do 4 things.

Make it obvious
Make it attractive
Make it easy
Make it satisfying

Now let me show you. Let’s say you want to build a habit around reading more.

Reading Habit

Make it obvious - Stick your favorite books where you can see’em. Maybe by the couch or on your desk. And set a time for reading each day.
Make it attractive - Grab books you’re genuinely into. Create a cozy spot to read with comfy vibes - think soft pillows, good lighting, maybe some coffee or tea.
Make it easy - Keep those books handy. Make it a no-brainer to dive into a good read. Audiobooks or e-books work too, especially if you’re on the move.
Make it satisfying - Set doable reading goals, share the book love with friends or join a club. And don’t forget to pat yourself on the back when you finish a great book - that feeling is the good stuff!

Exercising Habit

Make it obvious - Stick your workout gear where you can’t miss it. Maybe right by the door or next to your morning coffee stash.
Make it attractive - Find exercises that don’t feel like a drag. Cue up your favorite tunes, grab a workout buddy, or treat yourself to some cool workout gear. Make it something you’re pumped about.
Make it Easy: Don't go all-in from the get-go. Start with simple workouts and build up. Choose a time that fits your vibe and keep your equipment handy.
Make it Satisfying: High five yourself for those small victories. Finished a set? Nailed it. Hit a personal record? Awesome. Treat yourself to a post-workout smoothie or a solid stretch session. You earned it!

So there you have it! Now there’s no more excuses. Let’s go!!!!

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