How To Make Change Finally Last

How To Make Change Finally Last

All health.
All fat loss.
All “get my pre-baby body back”.
All “get my health back cause the doc scared me.”
All “look like I did back in high school but I don’t have time.”

All of these, regardless of the outcome you desire, boil down to behaviors. It doesn’t take much to recognize that so much of our struggles with fat loss, staying consistent with our workouts and eating heathy are tied to behaviors. But instead of…

  • …trashing yourself with harder and longer workouts,
  • …punishing and shaming yourself by manipulating food,
  • …cyphering energy from tomorrow to fuel you through today,

Instead of unsustainable steps to achieve an outcome (reward), slow down long enough to address the true root of the problem:

The cues that trigger our behaviors (aka: routines).

Cue – a trigger that tells your brain to go into automatic mode, and which behavior (routine) to use.

It’s not about…

  • eating the ice cream, but the cue that triggers you to want to eat the ice cream in the first place.
  • drinking nightly to take the edge off, but the cue that triggers you to want to drink in the first place.
  • getting only 6 hours of sleep, but the cue that triggers you to stay up late in the first place.

An so on the cues drive your daily routines.

Cue the Habitual 5

Self-awareness in the moment is key to sustainable change. And identifying the 5 habitual cues by asking these questions will lead you down the path to changing those stubborn excuses…I mean routines:

  1. Location: Where am I?
    • Bed, out with friends, traveling
  2. Time: What time is it? 
    • 6:50am, 1:47pm, 10:30pm
  3. Emotion: What’s your emotional state? 
    • Bored, lonely, stressed, heated, sad, shameful
  4. Other People: Who else is around? 
    • No one, clients, spouse, kids
  5. Immediately preceding action: What action preceded the urge? 
    • Scrolling social media, putting the kids to bed, spouse traveling

A habit is a formula that our brain automatically follows: When I see CUE, I will do ROUTINE in order to get a REWARD. 

Once you’ve connected the dots and recognized your cues and the routines they trigger, pat yourself on the back. That’s a HUGE first step. 

Next, invest 2 minutes to gain even more clarity and allow me to provide a bit of guidance:

  1. Honestly complete the questions: Here
  2. I’ll receive your answers and send through some feedback and action steps
  3. You’ll thrive beyond all expectations, leading others to ask: What’s your secret?

Remember this:

It’s better to go slowly in the right direction than go speeding off in the wrong direction.

Brent Gallagher


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