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- Blueprint To Better Habits
read on: themovementmemo.com
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Welcome to The Movement Memo, a bi-weekly newsletter where I share actionable tips to help you live your best day ever, every day.
Today's Programming
Movement: 5 rounds for time
Quote: Welch on when to change
Lesson: Blueprint for better habits
Podcast: How to build your brand in the search economy
Optimization: A community to build new habits
Today's Movement
Complete 5 Rounds for Time:
10 Burpee Box Jumps (24/20 in)
15 Kettlebell Swings (53/35 lbs)
20 Wall Balls (20/14 lbs)
25 Double-Unders
400 Meter Run
The finish line of the Leadville 50 Mile Trail Run with my good friend @ty_morri!
Today's Quote
βChange before you have to.β
Change is one of the few constants in life.
Most people wait for others to dictate when they need to change.
But when you start to make changes before you have to your growth compounds.
Embracing change proactively empowers you to shape how you change.
Waiting to change retroactively forces us to become what others desire.
Today's Lesson Learned
Differentiating Habits and Routines
Many people confuse habits with routines, but understanding the differences is essential for creating successful behavior change.
Habits are processes that take time to develop, while routines are events that either happen or don't.
This distinction is crucial because the non-linear nature of habit formation allows for setbacks without derailing progress.
Routines, on the other hand, can create pressure to be perfect from the start, making any missed day feel like a total failure.
Embrace Imperfection in Habit Formation
It's important not to be too hard on yourself if you miss a day here and there; it wonβt significantly impact your long-term habits. The key is to hold yourself accountable and get back on track as quickly as possible. Donβt be discouraged if it takes longer than 21 days to develop a new habit.
Building something meaningful takes time, often much longer than we originally thought.
By acknowledging this from the start, you can stack small wins, increasing your chances of sticking with new habits.
The Science of Creating New Habits
Contrary to popular belief, developing a new habit typically takes about 66 days on average, according to research by Phillippa Lally in the European Journal of Social Psychology.
However, this duration varies based on the complexity of the habit.
Simpler habits, like drinking a glass of water each morning, are easier to establish than more demanding ones, like daily gym visits before work.
Key Questions for Habit Development
When integrating a new habit into your routine, consider the following:
On a scale of 1-10, how difficult is this habit?
What existing habit can this new action be paired with?
What obstacles might hinder this new habit?
How can these obstacles be minimized?
What is the motivation behind this change?
The ultimate goal is transforming a consciously performed action into an automatic response.
Understanding the complexity of the habit is critical for success.
Linking New Habits with Existing Routines
One of the most effective ways to adopt a new habit is to pair it with an existing routine.
For instance, if you want to start journaling, do it while having your morning coffee.
Place your journal next to the coffee pot to remove the friction of needing to retrieve it.
By leveraging existing habits, you can make incremental changes more easily.
The Role of Environment in Habit Formation
Your environment plays a significant role in shaping your habits.
The cues and triggers around you can either support or hinder your efforts to develop new behaviors.
For instance, if you want to eat healthier, keeping nutritious snacks within easy reach and junk food out of sight can make a big difference.
Similarly, if you aim to exercise regularly, setting up a dedicated workout space at home can remove barriers to getting started.
Consider the following strategies to optimize your environment for habit formation:
Remove Negative Triggers: Identify and eliminate items or situations that prompt undesirable behaviors.
Add Positive Cues: Introduce visual or auditory reminders that encourage your desired habit.
Simplify Access: Make the tools and resources you need for your new habit easily accessible.
By thoughtfully arranging your environment, you can create a supportive backdrop for your habit-building journey.
The Power of Accountability and Support
Building new habits can be challenging, but having accountability and support can significantly enhance your success. Sharing your goals with a friend, family member, or even a community group can provide the encouragement and motivation needed to stay on track.
Here are some ways to incorporate accountability into your habit formation process:
Find a Partner: Pair up with someone who has similar goals, and check in with each other regularly.
Join a Group: Participate in online or local groups focused on your specific habit or interest.
Track Your Progress: Use a journal, app, or calendar to monitor your daily efforts and celebrate milestones.
Accountability not only keeps you motivated but also provides a sense of shared purpose, making the habit-forming process more enjoyable and sustainable.
Building Lasting Change
To build better habits, remember these key points:
Differentiating Habits and Routines: Habits are processes; routines are events.
The Science of Creating New Habits: The time needed to develop a habit depends on its complexity.
Linking New Habits with Existing Routines: Pair new actions with existing routines.
The Role of Environment in Habit Formation: Optimize your surroundings to support your new habits.
The Power of Accountability and Support: Leverage social connections to stay motivated and committed.
Forming new habits or breaking old ones is challenging, but by applying these principles, you can enhance your chances of success.
Today's Podcast
This week, I recorded a podcast with my good friends at Pneuma, who have a podcast called ππ‘π ππππ«ππ‘ πππ¨π§π¨π¦π² where they share ways CEOs, owners, and marketers can be the first to show up to answer the most important question from their customers. In the episode, I share how Iβve grown my brand in ππ‘π ππππ«ππ‘ πππ¨π§π¨π¦π² and it just went live this week. You can check it out on Apple, Spotify, or watch the conversation on YouTube.
ππ‘π ππππ«ππ‘ πππ¨π§π¨π¦π² is a mindset shift for growth-oriented professionals.
Consumers have more access to information than ever before which puts them in complete control of their buying decisions. The problem? Most businesses arenβt doing enough to adapt to the changes to make it easy on their next customer to find them.
If youβre looking for a team that works with health and wellness brands that can help you use SEO, PPC, and design strategies to elevate your position in ππ‘π ππππ«ππ‘ πππ¨π§π¨π¦π² schedule a free traffic audit with their team.
Optimization
Ready to transform your habits and finally achieve lasting change? I wanted to share what my friends at SquadUp, have been building. They created the ultimate 28-day habit-building system that combines fun, accountability, and science to help you create new healthy habits with a friend.
With the SquadUp app, you and an accountability partner will embark on an interactive journey, taking daily photos to prove youβve completed your habit. The goal? Reach a Squad Score of 24 to solidify your new habit. Consistency and mutual support are keyβwhen you both show up, your score increases!
Uniquely designed with behavioral science and positive peer pressure, SquadUp ensures that building habits is not only effective, but also enjoyable. I wish I had a tool like this when I first started my health journey 15 years ago.
Today, Movement Memo subscribers can join SquadUp at a discount, and use code βHINMANβ at checkout for 33% off.
Ready to start? Get the app now at SquadUp!
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Publisher: Eric Hinman
Editor-in-chief: Bobby Ryan