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Transform Your Habits

This document discusses how to transform habits by forming new ones. It notes that habits are behaviors done regularly with little conscious thought and that forming new habits can help achieve goals like weight loss. It recommends making habit change a priority and focusing on the end goal. The three key aspects of habit formation are reminders, routines, and rewards. Small, daily wins can help motivate continued progress towards larger goals. Small changes, like cutting 100 calories daily, can have significant impacts over time through the compound effect. The document provides strategies for building new habits through vision, tracking progress, routines, accountability, and checkups. It also offers tips for breaking bad habits and recognizing existing habits.

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520 views14 pages

Transform Your Habits

This document discusses how to transform habits by forming new ones. It notes that habits are behaviors done regularly with little conscious thought and that forming new habits can help achieve goals like weight loss. It recommends making habit change a priority and focusing on the end goal. The three key aspects of habit formation are reminders, routines, and rewards. Small, daily wins can help motivate continued progress towards larger goals. Small changes, like cutting 100 calories daily, can have significant impacts over time through the compound effect. The document provides strategies for building new habits through vision, tracking progress, routines, accountability, and checkups. It also offers tips for breaking bad habits and recognizing existing habits.

Uploaded by

api-487922974
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Transform Your Habits

Veronica Garces
What is a habit?
A behavior done regularly with little or no conscious thought.

Habits are the steps that lead us to achieve our goals. If we want to set a goal to
lose weight or to gain muscle, it is going to require that we form new habits in
order to make big changes in our lives.
Make it a priority
It takes around 30 days to build a new habit. The more you focus on creating a
new habit, or breaking an old one, the faster you can accomplish it.

“People who have the easiest time completing a run are the ones who focus on
the finish line” -unknown
The three R’s of habit formation

Reminder

Routine

Reward
5 Strategies to Build New Habits
Vision

Track your progress

Develop a routine

Establish accountability

Schedule Check ups


Small wins can help give you the motivation to keep
going!
Small wins may seem impossible to get to at first. But once you reach that first one, the other ones
will fall into place. You will become more motivated and wins will keep on coming.

Small wins break complex bigger goals into more manageable pieces to handle. They are
effective because they reduce stress and give you a daily action plan to follow. If you develop
good daily habits, you’ll be eventually on your way to celebrate many small wins.
The Compound effect by Darren Hardy
● 1st guy: cuts 100 calories a day out of his diet,
reads for 10 minutes, and walks 1 mile a day
● 2nd guy: adds 100 calories a day and watches TV
for 10 minutes everyday
● 3rd guy: doesn’t make any changes
● After 5 years: 1st guy has lost 40 lbs and is having
success with his business. 2nd guy has gained 40
lbs and feels unsatisfied with his life. 3rd guy is
frustrated because nothing ever changes.
● Small habits have huge effects over time
Recognize and Acknowledge
your current habits
How to break a bad habit
1. When you are about to give in to your bad habit, distract yourself for 10
minutes.
2. Identify triggers- emotions, places, or experiences
3. Replace bad habit with a new habit
4. Set up an immediate reward and punishment. Ex. Give your roommate a
quarter every time you give in.
5. Remind yourself why you are trying to break the habit
Goal:

New habits, disciplines or behaviors I need to START:

Existing healthy habits, disciplines or behaviors I need to EXPAND:

Poor habits or behaviors I need to STOP:

Top three modifications and how I will implement them into my daily routine:

HABIT, BEHAVIOR OR DISCIPLINE IMPLEMENTATION IN ROUTINE


Example: Exercise
A 2012 survey analyzed the top ten habits of thousands of people and found that exercise was
number one by a long shot.

Start small: VS.


Build the habit first, worry
about the results later.
The habit of a healthy diet
- Meal prep with lots of fruits and
veggies so you can get your
recommended servings everyday.
- Mark you water bottle to keep
track of how much you are
drinking.
- Eat at least 3 food groups at
every meal.
- Don’t go long periods of time
without eating or you will be more
likely to give into cravings.

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