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Reach your biggest goals this year by making them micro.

You brush your teeth everyday, not only because the dentist told you to, but because you see yourself as someone with good hygiene. You listen to the business podcast when you drive not only because you like the content, but because you view yourself as a professional or lifetime learner. 

Every time you take an action, you leave an impression on your identity. Your perception of your identity changes based on the actions you take. When you slip up and miss a workout two...

Okay, you’ve had a couple days to ponder the Four Stages of Habit in the context of your own habits.

1. Cue  2. Craving  3. Response 4. Reward

Time →→→→→→→→→→→→→→→→

Now, time to manipulate the model for your own good. Here are the steps: 

1. Define the habit you’d like to develop

Pinpoint the action you’d like to be taking more of, such as getting into bed at 9:03 pm, eating spinach at lunch, or telling your spouse you love them before leaving for the day.

1. Identify...

Reach your biggest goals this year by making them micro.

Try to remember the last time you were compelled to eat fast food. What happened in chronological order? If yours was the experience the Golden Arches hoped you’d have it was something like this:

1. See a glowing sign from the freeway
2. Suddenly feel hungry and saliva-mouthed
3. Exit for a McHabit
4. Feel the soothing “nutrients” of America’s standard diet course through your veins. *Aaahhhh… that’s good*

According...

Reach your biggest goals this year by making them micro.

Use this simple template to think through your day, and how making certain choices heavily impacts the way you function.

Overarching Goal: (insert the major goal you’re hoping to achieve)

Morning - First Hour of the Day

Get active outside - 3+ mins.

Within the first hour of the day (or first few minutes if possible), get active in some way - if even just minor - and do it outside. A walk, some jump rope, trapeze…...

Reach your biggest goals this year by making them micro.

In our last email we promised a simple template schedule designed around the One Thing principle: the one thing that, if you did it, would make everything else easier or unnecessary.

Use this simple template to think through your day, and how making certain choices heavily impacts the way you function.

Morning - First Hour of the Day

Get active outside - 3+ mins.

Within the first hour of the day (or first few minutes if possible), get...