QUOTE OF THE WEEK

YOUR HABITS ARE YOUR FUTURE

701 words | 2 min 33 sec read

Hey Team, Dan here…

Habits can make or break us as people as they are the things that we naturally fall back on when all else fails.

If you are in the habit of eating healthy food, then when you are hungry, you will instinctively look for and choose something healthy to eat. When we are in the habit of training and being active on more days than not, we are more likely to stay active when our schedule gets busier - we refer back to our habits.

Therefore, in order to cultivate your everyday life in a way that helps move you closer to your ultimate goals, you need to ensure that the habits that you embody are the best possible ones for you.

Today we are going to share with you three habits that you cannot ignore…

Having a Routine

“If you do not have a routine, one will be assigned to you.” Dan Koe

Routines are the backbone of our day to day lives. It gives us control over the unpredictability of life.

It’s not about having a Plan B when the obstacles of life appear in our path, but how can we make Plan A better, and keep moving forward.

In a Strength & Conditioning (Football) context, the ability to accelerate over small distances quicker than your opponent is much more fundamental to performance than top speed sprinting - which happens less frequently.

It’s more difficult getting up to speed (accelerating), than it is to maintain the speed we are travelling it. Once you’re on a roll, you’re hard to stop.

The Two Minute Rule

“If an action will take less than two minutes, it should be done at the moment it's defined.”

The two minute rule rids us of procrastination - and has been transformative for me when it comes to tracking nutrition.

You will be surprised at how little time it takes to track a meal. Yes, weighing things out may be the most laborious aspect of it, but the scanning and inputting into myfitnesspal is a fairly quick process.

So do it as you go throughout the day, it may take longer at first, but you will build momentum and it becomes much easier.

“The cost of action will only be paid once, either now or later. But we if choose procrastination, the thinking cost will be paid many times over by our future selves.”

Don’t put off tracking until the end of the day, because it won’t get done.

It takes maximum 2 minutes per meal - get it done.

Create a Positive Habit Loop

“Your habits are your future” - Steven Bartlett

This tip will show you how you can create positive behaviours in three steps and form habits which can transform lives:

Habit Loops consist of three key elements:

1. Cue: The cue is the trigger that initiates the habit loop. In this example, the cue could be the time of day, like waking up in the morning, or a specific event, such as arriving home from work.

2. Routine: The routine is the behaviour or activity you engage in. In this case, it's the exercise routine. For example, let's say you decide to go for a 30-minute jog or hit the gym for a workout session.

3. Reward: The reward is the positive outcome or feeling associated with completing the routine. It's crucial for reinforcing the habit. In our example, the reward could be the sense of accomplishment, the release of endorphins during exercise, or the enjoyment of listening to your favourite music or podcast while training.

Putting it together:

• Cue: Arriving home from work.

• Routine: Going straight to gym / Cooking a healthy meal / going for a 20 minute walk

• Reward: Feeling energized, accomplished, and enjoying the fresh air.

Over time, as this habit loop is repeated, it becomes more ingrained. The cue (arriving home) triggers the routine (training/cooking/walking), and the reward (feeling great) reinforces the habit.

Eventually, the desire to experience the reward becomes a powerful motivator, making it more likely for the habit to persist.

Actionable Next Steps

1. Create a Routine

2. If it takes less than two minutes, do it now.

3. Use the Habit Loop to create long lasting positive habits

If you struggle to form long term habits, click here to build foundations that will help you achieve your impossible in 2024!

Have a great evening, team.

🌱 - The Organic Team