Create rewards that reward you back! DON’T reward your routine (running!) with an unhealthy reward (cake!). That’s “one step forward, two steps back.” 

Whether you’re breaking a bad habit or starting a new one,

There are 3 parts to a good or bad habit: Cue (what triggers the action), Routine (the action itself), Reward (the positive result because of the action).

• We tend to bite off more than we can chew, go too fast too soon, and then get overwhelmed too quickly.
• We’re conditioned these days to expect and receive instant gratification.
• We expect to get in shape very quickly, not remembering that it took us decades of unhealthy living...

First, stop relying on willpower and motivation. Both are finite and fickle resources that will abandon you when you need them most.

Do less. Do way less. Keep your goals SMALL and simple. Only build one habit at a time.

1. Find a friend or group of friends to build the habits with you.
2. Cultivate discipline with consequences: Every time I skip ______________ this month, I will pay $50 to my wife/husband/friend.
3. Never miss two in a row.
4. Don't pick the habits you ha...