💜5-step approach to consistency

Author

Janie Kokakis
November 09, 2023

Happy High Noon (EST). Don’t forget 12-week remix starts Monday. Check your email for details.

Let’s dig into today’s bite:

  • 5-step Approach to Consistency: Build your system.

  • Open Journal: Turkey day binge. 

  • Tidbits & Recipes: charcuterie board.

  • Did You Know: hacks for consistency.

Your 5-step Approach to Consistency

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So we talked about the cue that triggers our habit. Now let's dive into the hardest part of a habit.

The routine or the action itself.

And no, not the one where you have a vacation coming up so you do insane workouts 5 days a week. Sure, you look good for vacation but you're right back where you started a month or two later.

In order to avoid this temporary fix, that relies on motivation and willpower, we have to build a proactive system. So let’s break it down.

Here's a 5-step process that works:

  1. Identify the outcome you want. Are you in shape? Are you working out consistently? Are you eating healthy?

  2. Identify what's holding you back from the desired outcome. Are you out of shape because you aren't eating healthy, stressed, and not working out consistently?

  3. Find the issues in one of your systems. Just one. For example, I want to work out but don't have time and by the end of the day, I'm too tired.

  4. Fix the root cause of the issue. If you're struggling to find time to work out, plan a 5-minute workout first thing when you wake up. Bonus if you use temptation bundling to help you stay consistent.

  5. Repeat with any issues. Only move onto this step once you've been consistent and have built a habit.

This might seem like a long process that you don't have time for, but Let me challenge you…

What if you took one year and actually implemented this? You'd be shocked by your progress.

If you zoom out for a sec, have you been struggling with your health and wellness for more than a year? Then, it’s def time to give the slow and steady method a try.

Make sure to vote in the satisfaction poll today and leave a comment to tell me what your focus will be on using this 5-step approach. Once you tell someone, you’re more likely to stick to it!

Open Journal

Q: “So I've been binge-free for two and a half weeks, and I'm really happy with that but I'm worried with Thanksgiving coming up. I don't wanna feel restricted but also don't want to start an old habit again. Does anyone else feel this? I would love some advice.”

A: This is a tough one. I think advice here could look different for everyone. To me, the key is balance.

Here’s what balance might look like:

  • I'm going heavier on the vegetables and turkey/ham, but also having some of the homemade stuffing.

  • I'm going to pass on the cheap store-bought stuff, but I am having a piece of homemade pie.

  • I'm going to enjoy everything because it’s about our traditions, but I’ll also take a walk after dinner.

I hope this helps and if one of these specific scenarios don’t resonate with you, create your own.

Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

RTECIVPAO

Did You Know? Like Really Know…

We know we need to stop relying on willpower and motivation. And that we're wired to take the path of least resistance

So here are some hacks that will help improve your chances of being consistent.

  • Change your environment: Reduce the steps to make your routine easier or add steps between a bad habit.

  • Make it part of your day: Add a reminder on your phone for the time you want to work out.

  • Streamline your process: Meal prep or batch cook to avoid eating unhealthy on busy days. Have your workouts for the week planned ahead of time.

I'm not sure if you've caught on to the theme with most of this week's info, but being proactive is key. 

Always be thinking of how you can reduce the friction for things that will improve your life and increase it for things that won't.

Tidbits & Recipes:

If you want a fun Friday night recipe that doesn’t really involve cooking. Make it a charcuterie board night. Goes perfectly with our family movie night. Here’s a kid friendly one that I love. And a great way to clean out the fridge.

Sidenote, it doesn’t have to look pretty. Mine doesn’t and if I’m being honest, prob never will. No fancy shapes over here.

Today’s Top Workout Song on Spotify

REMEDY

Alesso · Song · 2018

Scramble Answer:

PROACTIVE

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