Struggling to create new habits to achieve your goals? Did you know that your life right now is a sum of your habits? 80% that set New Years Resolutions throw in the towel by January 12th. It’s possible that you are creating goals when you should be creating habits instead. Or you might be creating too many goals that are too vague when you should be narrowing in your focus and ensuring that you’re setting a goal that is realistic. Whatever the case may be, in this episode Dr. Jannine Krause breaks down how to form habits that stick so you can get to your ultimate goals.

What You’ll Learn In Today’s Episode:

  • How to create game plans for habits that stick
  • Why goals are achieved when habits are formed
  • How to determine what habits you need to reach a goal
  • Why bad habits must be replaced vs eliminated

Resources From This Episode:
James Clear’s Book – Atomic Habits– An Easy & Proven Way to Build Good Habits & Break Bad Ones

Paul J Meyer’s – Success Motivation International

The Power of Habit – Why We Do What We Do In Life and Business – Charles Duhigg

Simple process for creating any habit (courtesy of Mr. James Clear).

1) Make The Habit So Small You Can’t Fail

2) Break Big Habits Down to Small Sizeable Ones to Tackle

3) Never Miss Twice (if you fail once don’t let it happen twice in a row)

4) Be Patient and Find a Sustainable Pace

How to Create a Habit – Ex: Drink More Water

1) Make the Cue Obvious – ex: put water out on your desk

2) Make it Attractive – ex: purchase a nice water bottle

3) Make it Easy to Get a Response – ex: get a water bottle that keeps the water cool and refreshing

4) Make it Satisfying – ex: flavor the water with fresh fruit or herbs

How To Break a Habit – Ex: Stopping eating sweets

1) Make a Cue Invisible – Remove sweets from the home

2) Make the Craving Unattractive – Remind yourself how you felt after you ate too much the last time

3) Make the Response Difficult – Remind yourself the guilt you had the last time you ate sweets

4) Make the Reward Unsatisfying – Remind yourself how down on yourself you become after overdoing the sweets

Goal Setting Questions:

Ask Yourself – Is the goal you want to achieve a means to an end goal? Ex: If you are trying to save money to retire early then you are trying to set a habit as a means to an end point goal.

If you fail to set a habit/s you won’t get to an end goal.

Ex: You need to lose weight to be healthy – ok but to get there you need to create healthy habits first

Problems with Goals:

Too big, too vague, lack substance, un-enjoyable goals

Why Goals are Not Met:

Not reviewing the progress or charting the progress – ex: weight loss/food journal

Other person’s goal – ex:  someone wants to quit drinking or smoking – but you don’t want to

Not appreciating failure

Underestimating completion time

Setting negative goals

Setting too many goals at once

Paul Meyer’s Tips – Success Motivation Institute Tips:

Goals need to be:

1) Specific and Clear – what do I want to accomplish, why is this goal important? Who is involved? Where is it located? Which resources or limits are involved?

2) Measurable – How much? How many? How will I know it’s accomplished?

3) Achievable – How can I accomplish this goal? How realistic is the goal, based on constraints such as financial factors?

4) Relevant (need to say yes to these)

Does this seem worth while?

Is this the right time?

Does this match our other efforts/needs?

Am I the right person to reach this goal?

Is it applicable in current socio-economic environment?

5) Time Bound

When will you achieve your goal?

In 6 months where will you be?

What can I do in 6 weeks from now?

What can I do today?

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Jannine Krause

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