Day 12--Making Right-Sized Habits

Welcome to Day 12!

The view from space looking back on Earth is amazing. Hard to believe that your life on Earth was all you used to know.

The Freedom Galaxy may seem like a long way off, but you've left your old life behind. Once you know how to fly a spaceship, getting to the Freedom Galaxy is just jumping from one planet to the next. It may have felt like this day would never come, but now you've left the Earth's gravity. There's no stopping you. You're hopeful for your new life.


INTRODUCTION

Someday, your former health and weight loss habits will feel like a former life. That may still feel a long way off, but once you learn the process of making habits and strategies and being a scientist, it's just a hop, skip, and a jump to your next habit. 

Build one habit and strategy on top of each other, and soon you'll be at your destination--automatic health and weight loss habits that keep you at your goal.

Today we're talking about a couple of tips and strategies that I use to coach you to right-sized habits. 

Be Specific

The first is to try and eliminate any decision making that you have to make with your new habit.

Decisions require the work of the Boss brain (which means you may be susceptible to willpower). So, don't make a habit to exercise just sometime during the day. That's not really a habit.

The Assistant needs the Boss brain's input about what she should actually do for exercise and when she should do it.

Be specific.

If you're making a habit about the plate, again make it specific and daily, so there are no decisions to make.

Don't make a habit to eat more vegetables. Instead, make a habit to "Eat leftover veggies at lunch everyday" or "Cut down starches from 1/2 plate to 1/4 plate at dinner everyday."

Make Habits Small Enough that You'll Be Successful

The second strategy is to make your habits small enough that you can achieve them everyday.

Motivation increases when you are successful. Also, if you make your habits too big to start with, the Assistant will rebel.

Watch the video and then ask yourself,

"How confident am I that I can do my new habit on a scale of 1-10?”

If you get less than an 8, then it's time to make your habit a little smaller.

If you get stuck making your habit smaller, pop on over to the chat area, and I'll help you out. 

Making your habits right-size is one of the most crucial steps to making habits. Unfortunately, most people don't know about it.

Most people want to revamp their whole lives on January 1st. We all want to,"Go big, or go home!" (At least at first…)

But if you go too big, The Assistant will "Go Home." Let's take our habits back a notch when we're first starting out with them and be sure to make them right-sized.

 

Making a Right Size Habit

Today, we're going to talk about some strategies and tips to making habits that are the right size.

A True Habit

One of the things that you need to know about making habits is that for something to be a true habit, you can't have any decisions to make around it. Your brain just has to go on autopilot—automatic.

What that means is we don't want to have to decide when we're going to do that habit or what time we're going to do that habit. It all needs to be on autopilot. And when it comes to habits, if we can do them on a daily basis, that helps it to be a true habit.

So what does that mean?

If you're trying to walk every day, you want to do it at the same time.

If you're trying to eat The Healthy Plate, you want to make it sure that it's easy for you to do every day. 

Now, when it comes to making your habits the right size, we need to make sure that it's small enough that your Assistant doesn't freak out.

So, she doesn't say, “Oh, there's no way I can do this.”

You want to make sure that you're going to be successful with it every day. That it isn’t too big of a stretch.

And the reason is when it comes to motivation, people think that they have to be motivated to reach a goal and then they'll get more motivated that way. But when it comes to motivation, we have to start, then be successful, and then we get more motivated.

So, we need to make sure that our habits are small enough that we can start. And that way, we're always going to be successful. So, we're going to have to make our habits smaller than we're comfortable doing.

Confidence Scale

Everybody wants to make big goals and get really big progress super fast. But your Assistant—she doesn't like that so much.

So, I'm going to teach you a trick to make sure that your habit is the right size. What you want to do is ask yourself, “On a scale of 1 to 10 how confident am I that I can do that goal?

So, if you have a goal to eat half a plate salad at lunch every day, you're going to ask yourself, “How confident am I that I can eat half a plate of salad at lunch every day?”

And, you're going to think of a scale from 1- 10. 1— is there's no way it's ever going to happen. 10—is you could do it in your sleep. 10 is like brushing your teeth in the morning— it's going to happen. So you want to figure out where you are on that scale. If you're below an 8, then you need to make the habit easier. 

So if you think, “Okay, I think I'm about an 8 on eating salad every day at lunch. I have always got salad in the refrigerator. I make it for dinner every night. I can eat it at lunch too. That's going to be an easy one—eight or nine.” Then you have a habit that’s right sized.

But if you're thinking, “Oh, well, I never have salad right now. Um, that's going to be a little bit harder for me.” Then, you might decide, “I'm like a five for that habit.” Well, then we need to bring that habit down a little bit—make it smaller and easier.

Instead, you might make a habit, “Okay, I'm going to eat it (salad) every weekend,” or “I'm going to make a habit to start making it at dinner, so that eventually I’ll eat it at lunch.”

Make the Habit Smaller and Easier if Below an 8

The habit needs to be somewhere where you're at a confidence level— eight or above—so make the habit smaller if you need to.

If you're trying to do something like walking and you're like, “I want to walk 30 minutes a day.” Well, that might be where you eventually end up. Because, when you think about your confidence level on that walking habit, you're about a 4. 

So, you’ll want to make it smaller.

How about you start with 10 minutes a day? At 10 minutes a day (walking)—that's an 8 confidence level. You know that you can do 10 minutes a day.

Small Habits are Placeholders for Bigger Habits

It seems like, for a lot of people, they don't want to do a habit that small. But, the thing is, when you make a habit, you're making a placeholder in your day (for the habit). You can always scale up—that's the easy part.

The hard part is making the time every day and getting it in your psyche—getting it into your Assistant’s agenda, so that it happens every day. Once it's there, it's easy to scale up. So remember, make your habits small enough that the Assistant’s on board. It needs to be a confidence level 8 or above.