This is an implementation masterclass:

Introducing exercise, a solid diet or even daily reading into your life all have one thing in common;

They are new habits that you’re building into your life.

Now once you can view them in this light you can start to attack the process with real intent and build each habit in a masterful way.

There’s an art to building habits into your life, just like there’s an art to removing the not so positive habits you already battle with regularly.

Today we’re going to cover both.

So, we’ll begin with building the good stuff.

Building Positive Habits -

Step one: Make it visible - e.g. if you wanted to add more fruit into your diet then you should keep the fruit out where you will see it frequently. Increasing your likelihood of eating it.

Step two: Make it attractive - using the fruit example, get creative with how you consume your fruit. Just trying to add a boring apple into the day can be a little boring. Add plenty of tropical fruits and berries into some greek yogurt with honey - I know which looks more appealing to me.

Step three: Make it easy - think here about all the reasons you might not manage to eat fruit daily. Troubleshoot those ahead of time…that could mean buying in several days worth of fruit a couple times per week. As opposed to having to go out of your way daily.

Step four: Make it satisfying - add in an incentive. This is where peer pressure works in your favour really nicely. If you have eyes on you trying to eat fruit more frequently through a coach, your partner or a mate, you can let them know each time you’re successful. I don’t care who you are or what you do, if you’re making headway with a habit that matters to you; sharing those wins is a satisfying feeling.

Step five: Make it clear - to continue the fruit example; I’ll highlight the difference between two intentions…

1. “I want to eat more fruit”
2. “I will eat 3 variations of fruit each morning with greek yogurt and honey”

Which do you think is setting the better intention?

Of course it’s number two.

The clearer it is, the less wiggle room you allow yourself to try and get away with doing less than you need to be doing.

So, let’s move onto the reverse of what we’ve just covered.

Removing Negative Habits -

Step one: Make it invisible - e.g. if you wanted to stop eating so much chocolate then you need to get it out of your vision. Do you think you’re likely to eat it when it’s in your eye line? I’d say yes. Remove it.

Step two: Make it unattractive - if we stick with chocolate; buy in some chocolate that you don’t like. Get a dairy free alternative for example, they’re not particularly pleasant and therefore not very attractive

Step three: Make it difficult - additionally to getting it out of sight or buying alternatives you don’t like, you can not have it around you altogether. If you have to take a journey just to get the chocolate you’re adding in a barrier mentally.

Step four: Make it unsatisfying - use peer pressure again here. Each time you have a lapse in willpower make it known to those that have eyes on you trying to avoid the chocolate. Whether that’s your partner, friend or coach.

Step five: Make it clear - to continue the chocolate example; I’ll highlight the difference between two intentions…

1. “I will eat less chocolate”
2. “I will only allow myself to eat one serving of chocolate on days that begin with S”

The clarity there gives you boundaries that are easy to adhere to.

If you would like any help with applying this framework into any habit you’re trying to build or remove, feel free to message me on LinkedIn or email me at executivehealthhub@gmail.com.

I’m more than happy to assist you.

Ben