The Sweet Secret of Habit Formation

If you're like a vast majority of people in the world, you've probably tried countless times to stick to a fitness routine, only to find yourself back at square one after a few weeks. What if I told you there's a sweet little secret to making those things stick? Spoiler alert: it's all about the power of habits.

Ok, let's address the elephant in the room—the infamous 21-day rule. You might have heard that it takes three weeks to form a habit. While that's a nice thought, it's not quite that simple. Research tells us that habit formation can take anywhere from a few weeks to several months, depending on the individual and the habit in question. So, don't sweat it if you're not a habit-forming machine by day 22. Keep at it, and you'll get there!

Now, let's talk about the magic of small consistent actions. If you haven’t already read “Atomic Habits” by James Clear, then you definitely should do so. We're not talking about running a marathon or going on a juice cleanse here. Nope, we're talking about those tiny tweaks that add up over time. Things like taking the stairs instead of the elevator, swapping soda for sparkling water, or squeezing in a quick stretch session during your lunch break. These might seem like small irrelevant things, but trust me, they're the building blocks of your fitness empire.

Ever heard of the habit loop? Charles Duhigg writes about it in his book “The Power of Habit.” It's like the Holy Grail of habit formation. Here's the lowdown: every habit has three parts: the cue, the routine, and the reward. The cue is what triggers your habit (like packing and taking a change of clothes in a workout bag to work), the routine is the behavior itself (changing into the clothes and working out after work), and the reward is the sweet satisfaction you get afterward (the endorphin rush). By understanding and tweaking this loop, you can turn even the most stubborn habits into second nature.

Last but not least, let's talk about willpower. It's like a muscle—you have to exercise it to make it stronger. But, relying solely on willpower is like trying to swim upstream in a river of chocolate. It's exhausting, and eventually, you will get swept away by temptation. Instead, set yourself up for success by creating an environment that supports your goals, finding intrinsic motivation… structuring your life to avoid the rivers of temptation as often as possible. And, most importantly, be kind to yourself when you slip up. You are human, after all.

So, there you have it —the secret to leveling up your fitness game. Start small, stay consistent, hack the habit loop, and flex that willpower muscle like a boss. Before you know it, those healthy habits will be as second nature as scrolling through your social media feed. So, what are you waiting for? It's time to kick those old habits to the curb and embrace the fit, fabulous version of yourself that's just waiting to break free.


May your aim be steady… your path be relentless… and your impact be mighty.