Let me show you how to build healthy habits using his Bridge-Building technique to accelerate the adoption of new habits and make them stick!
Have you ever wondered how to build healthy habits that don’t require so much effort, and more importantly, that you can keep up with?
In my personal experience, and also through coaching thousands of clients that are trying to create healthy habits, I know how challenging change can be.
In the past, I use to find that I had the best intentions to build better lifestyle habits, but it didn’t take much to set me off course.
I had to learn how to simplify habit building, and once I learned it, mastered it (and re-mastered it each time I had a setback), I started teaching it.
So here are four of the practices that I use to coach my clients in the All Inclusive Lifestyle Academy that will help you build healthy habits easier, faster and make them stick!
#1 – Bridge-Building:
If you already have some healthy habits in place right now, then you can bridge off of those habits.
Example: If you are having difficulty starting a resistance training program, but you already have the habit of walking or using a treadmill mastered, you could bridge off this habit by adding some simple calisthenics e.g. sit-ups, push-ups after your walk.
#2 – Share it:
Don’t keep your desire to build a new healthy habit a secret.
Although our “human condition” would have us hide what we’re up to in our lives, this type of behavior is setting you up for failure.
When we don’t share it, we don’t fully commit.
We go in with one foot instead of both feet because we don’t have anyone watching us. When we know someone is watching us, we’re much more accountable.
This is simply because of another natural human trait – we don’t want to look bad in front of our peers or family.
Share your plans to build healthy habits with others, and your commitment will increase by the factor of ten!
#3 – Twenty-one-day Habit Myth and the 3 Days to Done Truth
It was a misinterpretation of Dr. Maltz report on habits that created the 21 days to build a successful habit myth.
His report stated it would take a minimum of 21 days to make a habit, but he also said, it could take months before it could be called a success
I have also found that it can take as little as three days of not focusing on your new healthy habits before you start to slip back into old patterns – so beware of long weekends!
#4 – Use Tech Triggers
Using today’s technology to help us with developing healthy habits can help us tremendously. There’s hundreds of free apps which will remind you things such as going to bed on time, drinking enough water, eating the proper amount of food and so much more!
Here’s what to do next Tell me what healthy habits you are going to start working on by commenting below!
Also, let me know if you need some help getting started – that’s what I do!!
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Hi friend Kris here welcome to the all inclusive lifestyle show. Today’s
topic. How to build healthy habits specifically using what I call that bridge building technique. Have you ever tried to build healthy habits. Have you ever noticed how difficult it is. I really think that breaking a bad habit an unhealthy habit is sometimes just as hard as building or evolving into a new healthy habit.
It takes so much energy and motivation and I find with myself I got to think it over like I really got to commit myself to it over a period of time. It sort of sits in my subconscious. You know once I get that bright idea or once I just get fed up and frustrated and say listen you know I’ve got to make a change you know I got to start drinking more water or you know working out you know five days a week instead of three days a week or eating more vegetables. I really need to think about it first and put that into my subconscious and let it develop over time. So I build up the motivation anticipation until I’m ready to pull the trigger. And that takes time for me. And this is because were set up OK to build habits we’re pattern recognition type creatures. That’s what divides us and separates us from the rest of the animal kingdom is that ability to develop patterns or habits but that doesn’t mean that it’s easy to do so. But once we do so wow our life becomes automated it becomes automatic. And this is all part of our evolution the evolution of the human mind and building neural pathways you know so that we can run background processes just like our computers do and we don’t have to really worry about you know the mundane things the automatic or automated things and we can move on to other things and develop new patterns and new neural pathways.
But you know to get that groove started to get that connection with our neurons and synopses and everything that go and all of his wiring up here it really takes time it takes energy takes effort it takes consistency it takes you know all of the things that you know we could really lay back and relax on because that’s a lot of work. So I get it. I’ve been there too. This is how I help my clients this is what we do. Week after week as we set up what we call smart shifts which is goal setting basically on really small simple stupid type levels so that we can we can grow towards the bigger goals that we had if it’s weight loss increase in their health getting strong getting healthy and these kinds of things.
But I get it.
I know it I live it I coach it but I’ll give you four tips here on including the bridge building technique and three others to make it a little bit easier to really help you build healthy habits because my friend it is about consistency. It really is it is a lifestyle. That’s a cliche and I don’t know what it is but it’s true. It’s going to be something that has to be repetitive. But what we want to do is we want to do it for long enough so that it really becomes out of automated that it becomes a background process and we just don’t have to put all that energy and effort into it.
You know like we do before that special day every year was New Year’s Eve I think you know we get really excited and they we’ve had a few drinks too and we pull the trigger that very night and we say hey listen you know starting on Monday or starting January 1st I’m going to go ahead with this new habit so I just want to make it a little bit easier. I don’t want it just to happen on one day year. New Year’s Eve it doesn’t have to be that special day. It actually can be special days throughout the entire year as you’re bridging healthy habits so let’s get into that. Number one how can you bridge habits. We know how hard it is to start a new habit.
So if you already have some healthy habits right now and I bet you do. OK. From the most minute to something that you’ve really built on a master There’s got to be something right that’s in your life right now that you’ve already developed OK a healthy habit. So how about this. Why can’t we bridge off of that. Here’s something that has been formed and it probably took a lot of energy effort in time. So let’s bridge off of that. I to give you an example.
There was a point in time where I had a hard time taking my vitamins and I really wanted to take vitamins at that point I was experimenting with a lot of vitamins and I was I was missing days in you know of all of this effort I was putting into that it wasn’t consistent so I wasn’t getting the right metrics back I really didn’t know if the vitamins were helping all these array of vitamins that I was taking so what I did was something really simple.
Brush my teeth every morning to brush my teeth every evening. So I just put my vitamins beside my toothbrush. So they were inside and I just developed a new pattern that after I brush my teeth it’s right there I just go right to my vitamins I take my vitamins and all of a sudden they became consistent and that’s all because I already had one habit that had already been developed.
You know I’ll give you another one as well. There was a point that I really needed to drink more water identified that I was dehydrated chronically dehydrated and certainly drinking enough coffee before but definitely wasn’t drinking enough water. So I said OK you know I’m habitually drinking coffee right. We could argue that’s an unhealthy habit. But regardless. All right I took that habit and I combined it with drinking water. What I really wanted to do is I wanted to drink lemon water. I wanted to get out of that acidic state that we get into when we when we sleep at night. And I want to get my Ph balance in check and I want to become more alkaline. So I want to use the lemon water plus I just wanted to drink more water as well so what I did was I put the lead in the cutting board the knife that the glass of an empty water empty glass right beside the coffeemaker. So that I pretty much walked right into it.
I could you know come downstairs and you know rub my eyes and everything again is automated. At that point in the morning for sure and I still drink the water. Here’s a third example and this is something that I actually help out specifically a lot of my female clients in the sense that a lot of them when they go to the gym if they are going to the gym they are hot and needed to go to the cardio. That seems to be the safe place when it comes to any facility or a gym. And I get it I understand it. Right. And you know I been in that trap too I’ve found different places where I’m comfortable in gyms and I just don’t want to leave that area. But I want them to leave that area because in most cases you know as is bringing them through this all inclusive lifestyle academy that I coach I want them to get into resistance train to strength training to calisthenics that requires them to get off the treadmill and get off the stairmaster get off the spinner bike. And what I do is I say listen OK we’ve developed this habit of you doing your cardio. Fantastic.
It’s been developed let’s bridge off of that. So if you’re doing 30 minutes OK on the treadmill the bike or the spin or whatever I I to get you to stop at 15. OK. I know it’s going to be a breeze to get you onto that cardio. Right. It’s going to be a little challenging to get you off but it’s already there it’s already happening.
You’re in the right place. We need you to get off of that certain place in that place into another place where there’s resistance training of some sort.
And I get them to do a small little routine maybe 15 20 minutes and I tell him to go back to where they’re comfortable to where they like to be OK on the cardio machines and that’s just a habit that’s been developed that they’ve bridged to another habit. Now the whole fitness regime has evolved. It’s become better. It’s more diverse than before you know it started joining the spring training. They’re doing maybe 30 minutes instead of 15 minutes of spring training so there’s just a few examples of bridging healthy habits. But the question for you right now I need you to ask yourself this.
Have you already developed some healthy habits now. How can you bridge off those. Put some thought into that my friend right now because I want to make this easier for you.
I already know you have some structure in your life. And here’s another example. What about this if your taking your elderly parents are OK too. Maybe the doctors on a regular basis and unfortunately as it’s a bit of a habitual thing it’s a responsibility you have or maybe you’ve got younger children OK like myself and you’re having to bring them as sort of a habit because it is happening repetitively that’s a habit.
Bring them to sports and these types of events and programs. Well here’s something that’s already developed already in place. It’s already in your schedule.
How about this. Why don’t you take some time for self.
No you’re already go into the hockey rink right. So maybe you can do some walking around the hockey ring maybe you can grab a few of the other parents and say hey listen go for 15 20 minute walk. We’ve seen this before. We’re not going to miss too much right here. Our kids will be OK with it I’m sure. Let’s go take a walk or if you’re at the hospital a doctor’s office same sort of thing you know do something else that’s healthy for yourself some self-care. It’s already in your schedule it’s a responsibility already taken and if it’s repetitive then hey that other healthy that you bridge on maybe it’s walking for example can be consistent as well and be a new help. So that’s number one. OK.
Number two, don’t keep it secret. But here’s the problem. Humans we also have a human condition OK in the human condition is for us to naturally hide right and not share what we’re up to. Why is that. Well it’s because we really don’t have belief in what we’re doing perhaps we don’t have trust in ourselves.
If we screw this one up we don’t want anyone to know. So we’d rather keep it to ourselves maybe test the waters you know put one foot in and try it out before we fully commit to it. That’s just the natural way that most of us behave.
But perhaps there’s a counter-intuitive way of looking at this so rather than keeping it a secret maybe we can share because maybe if we share it we’ll actually become more accountable to it more committed to it. And now you know we put ourselves out there. It’s a little risky. I know that. OK. But really it is it.
Right. We’ve all dropped the ball a few times right. For me I’m from the School of Hard Knocks So yeah I’ve dropped the ball maybe way too many times but that’s OK. It really is. And I think that you know anyone else that would pass judgment and they will you just have to know that basically looking back at them they’ve done the same thing and it’s OK. We make mistakes but it’s all about going forward and taking that first step and not just testing the water but you know going up to your knees go one up to your waist right.
And then and then floating and then swimming. It’s that kind of progression that you need. And I think you really need to share it not keep it a secret if you really want to go for it and not hold back anything.
So tell a few people tell a few people that are close to you tell them what you’re up to tell them what the new habit is and you know the other cool thing that happens when you share it. Is not only do you get more committed to yourself OK because you just don’t want to look bad. But second of all you inspire others you enroll others in what you’re doing and a lot of times they get interested and they get inspired and they start looking for healthy habits that they want to take on as well. So it’s a really cool thing there. And you know everything is reciprocal everything is a cycle and everything is an energy cycle in life so you get that energy back that you give to then it is a really cool human experience when you can share it not keep a secret. So that’s tip number two Tip number three is 21 days versus three days. Now you probably heard the 21 days right. That’s the typical. Habit 21 days to make a habit and that’s how long you need to stick to it if you want to develop a new healthy habit for example. Now here’s the funny thing about 21 days. The Wiz’s doctor told Dr. molted leave his name was back in the 1950s he was a plastic surgeon. So he’s the one that wrote the initial link was a book report or something that 21 days is needed to develop a habit. But they misunderstood him. You know like a lot of people that have written books for example have been mis understood. He was too.
He basically said that listen it takes a minimum a minimum of 21 days to develop a habit and here’s how he found that to be true. He was looking at his patients a patients for example would get a nose job OK being a plastic surgeon. That’s the kind of work he did and he would notice that that person would get used to their new nose. After about twenty one days OK they get comfortable with it. And another example would be he would work with the amputees for example and they would have sort of phantom pain you know if they had a leg amputated for example they think their leg was still there and the fuel shooting pain even though wasn’t it took about 21 days for that phantom fear to disappear. So he started doing studies on himself and he noticed that picking up new habits perhaps healthy habits that it took about 21 days minimum. But sometimes it probably took 61 days 91 days. You know when it when it comes to weight loss I really think it takes an entire year. You know it. And that’s if you need to lose 50 pounds or even 15 pounds you know you need to lose those pounds and then maintain it for about a year and have all those habits in place and running automated before you know you can really start to look at other things in your life or start putting your focus elsewhere and not stress as much about keeping all of those and those things in place.
It takes some time it really does not 21 days. This is where a lot of the other performance coaches you know wanted to believe in that and then they got their followers to believe in that now.
Most people believe in this 21 day it’s really a bit of a myth. Good luck. You’re lucky you get it in 21 days you know. You know for me it typically takes a lot longer than you know. I’m probably two or three month guy before I can really say wow you know I got that it’s firmly in place and not too concerned that I’m going to lose it. So everybody’s different but don’t buy into that 21 day myth because you know it should take longer. It really should.
Now the other thing is I say 21 days versus three days because that three days is what I call the three day rule actually. It takes about three days.
In my experience you know dealing with thousands of clients I’ve been doing this now for you know 20 plus years almost 25 years now I find that when people for example don’t come to the gym for about three days I’m getting worried I’m getting nervous I’m getting concerned because I don’t know if you can come back now if you’ve ever taken some time off of exercise or going to the gym.
You probably agree with me that within three days you know your mind is starting to wander and you’re starting to do other things in the time that you used to work out for example.
And it has started to fuel you know normal OK and you’re starting to say well you know maybe I’ll just leave that gym thing alone for a little while. And here’s the other thing in the world of performance and athletics and these kinds of things. They’ve shown that it only takes about three days for your performance to start to decline. Only three days doesn’t take that long. So when you go back to the gym it’s hard.
You know you don’t have the stamina the words the flexibility the strength. Not in a big way but in a little way but in enough of a way that you recognize the difference that it’s a little bit harder and that’s tough. And that’s not really something that you’re motivated to go back into when you’ve taken three days off for five weeks three weeks whatever it is. But
I really think that it goes across the board with your lifestyle too. You know don’t sleep properly for maybe three nights for example. See what happens there. You know you start to get into the habit of OK well four hours five hours six hours of sleep is ok. I know that I really performed best at seven to eight.
But you know I’m already slipping back into this old habit that perhaps you had I’m not sleeping enough or have food. You know get off of the meal planning in the meal prepping and do that for maybe a long weekend. You know a good Friday Saturday Sunday maybe even a Monday see what happens when you have to go back into that pattern. So point being here right is first of all it might take longer than 21 days to get those healthy habits going OK.
But keep it consistent. You know the week consists of seven days not five days the week is not Monday to Friday my friend.
It also includes Saturday and Sunday. So you got to make sure that’s consistent and if you’re maybe food journaling for example. You want to do for seven days not just for five days right for 21 days and expected even to be longer than that.
And also you’re going to screw up OK. I already know that.
And I know that because you’re human just like I am and this is what happens you know we get distracted and we get off track and we just need to get back on track as quickly as possible. How about this measurement of success is based on how fast you can get up when you’ve been knocked down or you can get back on track when you got off track.
That’s a measurement of success so it’s not you know oh I was successful because I know I stayed on this this diet this this weight training program or whatever is going on in your life lifestyle wasn’t that you try to develop healthy habits for. Not how long you stuck on that. OK. And then of course you know when you get off of it you’re going to beat yourself down.
How about this. We actually expect we anticipate that to happen then you are going to get off track. But the measurement of success is how fast was it. One day two days three days what. How long did it take for you to get back in the groove again and start grooving. That’s the measurement of success. Think about that. The fourth and last tip I have for you for developing healthy habits is tech triggers.
So what I mean by that. Well I don’t want to sound like Pavlov OK. Dr. Pavlov doing all these experiments with animals and lights going off and bells going off and training us to do all these funny things. But there’s some cool technology out there that I’m actually using with my clients and the lifestyle coaching program and also using myself because everything that I coach or I teach here with you I use personally.
You know this is not textbook stuff. This is this is practical stuff a lot of it’s common sense stuff. But you know common sense isn’t always the stuff that we practically do.
Right. So anyways triggers that I use are things like this watch I haven’t or I know this is the fish that watch. Apple has watched Samsung has watch. You know they all have these watches that track our activity.
What they’re doing now which is pretty cool is they’re giving as little buzzing signals OK or notifications or some sort of trigger OK or are what I like to call. Whew. They’re cueing us up.
OK the reminding us that there is something that we committed to do.
OK we were promised to sell off that we got it we got to follow through on maybe it’s to get to on time for example there’s cues that you can set up notifications you can set up on your phone or on your watch.
Your actual activity watch or maybe on an e-mail to say hey listen you know it’s 10:00 o’clock it’s 9:00 it’s time to at least get into bed right now and start that winding down process. It will notify you of that which is pretty cool. And also I know with the Fitbit which is what I use it tells me hour per hour if I’m getting 250 seats because I don’t want to make up that movement at the end of the day and have to go for this you know super long treadmill run or walk just to make up for all the steps I didn’t get during the day because I want to be moving throughout the entire day because it’s just better for me is better for my joints better for my back better for my energy levels rather than just sitting sedentary as you can tell I’m having a really hard time sitting here on this chair and bouncing all over the place. I want to move so this is cool. It cues me or triggers me with a notification that basically a buzzer in this case you’ve got to move. Kris it’s time to move. Right. So you got to catch up afterwards so those are just a few of the tech triggers or tech cues that you can use to your advantage especially when you’re developing a new healthy habit. You really need that reminder and you know some of us don’t have you know our mothers to or our fathers to always be honest. You know being adults now to do this and to do that and to remind us.
But there are some technology tools out there that work really well to build healthy habits. Here’s what you need to do next. I want you to share with everyone on this post on this video if you’re watching it live right now or even on this blog post which we’re going to publish later.
I want you to tell everyone what is your healthy habit that you’re going to work on this week. Let us know what it is. Let us know what you’re about to do how you’re going to do it what where when how these kinds of things. And also if you need some help with that I’d be more than happy to give you my comments but just comment below and let me know what’s going on. Let me know what you want to change because that’s what I’m here to do. I am here to help you with change. I’m here to inspire you to change. Give me the courage to change it. And I’ve got some wisdom. I’ve been through a lot of done a lot of you know anything about my back story and I’ve been doing specifically this in this lifestyle space for like I said above 25 years or so love to inspire you to aspire to new healthy habits