157. The Power Of Habits: How To Make Sustainable Change In The New Year And The Differences Between Habits And Resolutions
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Have you ever felt like you want to make some big changes in your life, but don't know where to start? Or maybe you've tried to make changes before, but found it too overwhelming and ended up giving up? If so, you're not alone.

Research has shown that making small, incremental changes to our habits can lead to big improvements in our overall happiness and health. And the best part is, these changes don't have to be drastic or overwhelming. In fact, sometimes the smallest changes can have the biggest impact.

As we kick off 2023, we're discussing the power of small habit changes and how they can improve your overall well-being.

In this episode we discuss:

• Identify a specific habit you want to improve or change. Start by choosing one habit to focus on, rather than trying to make multiple changes at once.
• Make the habit easier to perform. Use James Clear’s "Four Laws of Behavior Change" to make the cues for the habit more noticeable, the rewards more satisfying, and the barriers for the habit more difficult to overcome.
• Establish a new identity around the habit. Reflect on your values and consider how the habit aligns with your identity. Make a list of the benefits of adopting the habit and remind yourself of these benefits when you are tempted to skip the habit.
• Use the "Two-Minute Rule" to start building the habit. Start with a small, manageable action that can be completed in two minutes or less. Gradually increase the duration of the habit as it becomes easier to perform.
• Eliminate the cues and rewards that maintain bad habits. Identify the cues and rewards that are driving the bad habit and find alternative ways to address those needs. For example, if you want to stop procrastinating on your work, you might set a specific time for starting work each day and reward yourself with a break or a small treat when you complete a task.

Don’t let the conversation end there. Join us in our Facebook Group) where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community. 

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If you enjoyed this episode check out: How To Become The Best Version Of Yourself Even When You Feel Like The Worst Version Of Yourself With Jeff Wickersham)