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Start Low, Build As You Go
Keep your goals extremely small at the beginning, and then gradually increase them every week. Your initial goals should be so small that it would be impossible not to complete them:
- meditate for 5 minutes this week.
- read 5 pages this week.
- floss 1 day this week.
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Start With One Habit at a Time
New habits are very major life changes and should not be taken lightly. They require an enormous amount of discipline and mental energy to build, and you don't want to overwhelm yourself.
Only commit to one new habit at a time, and give yourself at least a one month buffer zone bet...
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Change Your Timeline
Your timeline is how often you want to practice your new habit; it’s your recurring goal. For example, meditate for 30 minutes per day.
A short timeline can be overwhelming, and a long timeline won't give you enough practice. For best results, use a weekl...
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Hold Yourself Accountable
Create a system to track your progress and hold yourself accountable. Don't try to build habits using only your mind and your willpower. Popular systems include:
- habit tracker apps
- spreadsheets
- marking days on a calendar
- daily journal entri...
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Plan For Failure
Failure is normal and expected when building new habits. So you need to plan for failure, and you need to know exactly what you’re going to do when it happens so that you can recover quickly.
Write down 3 specific actions you can take when you fail, and how these actions...
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Ready to Build a Healthy Habit
Do less. Do way less. Keep your goals SMALL and simple. Only build one habit at a time.
Want to start exercising more? For that first week, ONLY go for a walk for just 5 minutes every morning. Literally 5 minutes.Want to start cooking your own healthy meals? J...
Set expectations
- If this is a new process you are putting in place at your company/in your team, be transparent about it.
- Be clear that you do this with all employees who work directly for you.
- Book a regular cadence of 1:1s. They should not be ad-hoc. It’s ok to skip one...
10. Start a log
- It’s important that you write down everything you do and eat and make yourself accountable for every action or non-action during your fitness journey.
- Record absolutely everything including the small things like when you picked stairs over elevator – these are the small victories tha...
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