How do I build a habit that actually sticks?

So there are different studies that reference different durations to set, not only achieve goals, but also to maintain a habit and then create a ritual. And my answer to this is like don't worry so much about the number, Just remember the consistency. This is a journey of progression, not want of perfection. If you're consistent and frequent enough, you're going to notice some big positive changes. Remember, we're talking about a 2% solutioner. A little bit every day needs to be a shish overtime. Here's the real magic Self accountability. It's not just about relying on external factors. It's about owning your goals, actions and, most importantly, your outcomes. It's about becoming your accountability superhero and, trust me, it's a superpower worth mastering. A Journal of Management and Marketing Research study found that individuals with high self accountability are more likely to set a...

...saw greater improvements in cardiovascular health and muscular endurance compared to those who participated in sporadic high-intensity sessions. It's the classic tortoise and hare scenario. Slow and steady truly wins the race. I've seen this firsthand with clients over the years. Those who focus on consistency, who show up regularly, even if it's for shorter, less intense workouts, they often achieve better results than those who go all out and then burn out. It's about building a lifestyle, not just checking off the boxes as we go. So let me share a quick story with you. A few years back, I was working with a client who was very frustrated because they weren't seeing results they wanted, despite hitting the gym hard a few times a week, and what I mean by that was supposed to be three or four times a week, but it would often turn into one or two. We sat down and took a hard look at their...

Making small, consistent changes allows your brain and body to adapt gradually, making the new habits stick. Let's apply the law of accommodation to mental health. Stress is common, but managing it can make all the difference. Techniques like mindfulness and meditation can help your brain accommodate stress more effectively. Harvard Medical School conducted a study showing that mindfulness can reduce the brain's response to stress, leading to better emotional regulation and overall mental health. Mindfulness practices like meditation encourage your brain to form new pathways that promote calmness, while also reducing anxiety. By regularly practicing mindfulness, you're training your brain to handle stress more and more effectively. Emotional regulation is another area where the law of accommodation can help. By understanding your brain can adapt to new emotional responses, you can develo...

And so we lacked in that consistent effort, that daily, regular deposit, really, of intentional activities to help us along, to help us be a little bit better every day, be a little bit healthier. Just by 2%, right, it's not huge. But what was incredible was they had a reset. They decided, you know what, what's more realistic for my life and how full my life is at this moment? They had a couple of young kids, they had a full business that they were scaling, a very healthy relationship with their spouse and lots of other passion and personal commitments to passion projects. I was trying to say and sure enough, sure enough, when we stopped worrying about the intensity and what are we going to do in the gym, when we started focusing on what are days that we can do something physical for ourselves. Where's that opportunity? Every 24 hours? And it would have to change on the week to week. Thi...

We only got so many inventory spots of time every day, and once they're gone, they're gone. So how do you build up consistency? Here are a few practical tips that I think will be helpful. There's five of them for you today. Number one I've shared before start small. Begin with something manageable. Just 10 to 15 minutes a day of movement with purpose. Whether it's a walk, some bodyweight exercises, quick yoga session, I mean it doesn't matter. Just get moving. 10, preferably 15 minutes, which is 1% of your 24 hours. If you haven't checked out the Whole Life Fitness Manifesto or some of the early episodes of season one, where I narrate the book that I wrote many years ago called the Whole Life Fitness Manifesto. I'd like to invite you to go check it out. I've included the links in the show notes. You to go check it out. I've included the links in the show notes, but it might be a wonderfu...

By embracing this concept literally, you should be able to experience this enhancement of your own mental health while also building new habits, and you'll find yourself developing more resiliency when it comes to just coming challenges. I might even go as far as say, it might be a little bit easier, and you know me, I don't like using the term easy. Simpler, yeah, but easy. But it's that feeling or that experience that maybe there's less resistance Because small, consistent changes lead to massive transformations Our beloved 2% philosophy in action. So, before we go, I'd love your feedback, your stories and, of course, as always, your suggestions. What topics do you want to see covered in a future episode? Which guests do you want to hear from? Your input helps shape the future of this podcast. Please connect with me on Instagram, facebook, tiktok and all the usual places to stay update...

...tted to crushing it as you are. A study published in the Journal of Consulting and Clinical Psychology found that weight loss participants with an accountability partner lost significantly more weight than those who went solo. Having someone who understands your journey can make all the difference. Habits oh those glorious habits. Accountability plays a pivotal role in forming those positive daily rituals. When answerable to someone, you're more likely to stick to your habits and create lasting change. It's like having a friendly nudge in the right direction. A study published in the European Journal of Social Psychology suggests that it takes an average 66 days to form a new habit. However, having that accountability factor can expedite the process. Little side note I remember when I was writing my book, the Whole Life Fitness Manifesto by the way, if you haven't had a chance to check i...

Notice, I said simple, not easy, because making big changes isn't always easy, but we know if we can trust a process be consistent and frequent enough. Even just a little 2% every day. Change is not only possible, it can be more enjoyable too. Now number three community and support. Joining a supportive community can make all the difference in maintaining your commitment to a healthier lifestyle. Now make sure to check out Clifford's resources and join the Booze Vacation community at boozevacationcom. I've also included all those links in the show notes, easy to access. Click expand on those notes wherever you're listening to this podcast and you'll see that there's a bunch of links, including the links to Clifford's social channels and the Booze Vacation site. Go, check it out, maybe pick up a conversation with Clifford on LinkedIn he's very active there and also follow his journey on T...

You know, the best way to eat an elephant is one bite at a time. Um, that I know. If I just take consistent at something for a long period of time, it's going to guarantee success. And uh, that's what we're all looking for, and for happier, healthier lives. Absolute, I mean. Well, on all said, and I, I uh, yeah, I think it's. It's one of those things where I I don't want us to overthink it, you know, cause I do find that we can get into that sort of mental masturbation phase right, where we're just sort of mentally play around with it and you know, and sometimes you just got to get it in your own head. Yeah. What do you, what do you do to get out of your own head, to get out of your own way? At times, you know, like cause. It is part of that limiting beliefs cycle, right, but it's not always limiting beliefs, it's just I just start overthinking things, right? Or? Or I remember Tim Ferris...

Like I just think about people that want to make health changes. I mean, without frequency and consistency, it's going to be a long journey. Like it's a lot of start, stop, continue and it can be very demoralizing, right, yes, Like when we start to question like, oh, I've been doing this for three months, I don't see any results as well, in three months, how much time do you think you've really put yourself under tension? And what I mean by that is in a moment to make yourself uncomfortable. Like fitness is not something most people sign up for. Oh, I love fitness, I love working hours. I just hopefully people get to a place where they start to enjoy it, but often it's a chore right To get going. It's that mind over matter situation Like I need this. It's good for me. I know all of you about it after I've done it and sure enough we do and that becomes sort of a self-fulfilling prophecy....

...could not do during that period of time, all right, getting to the sort of closing today, right? So, my friends, remember the law of accommodation is your brain's superpower. By embracing this concept literally, you should be able to experience this enhancement of your own mental health while also building new habits, and you'll find yourself developing more resiliency when it comes to just coming challenges. I might even go as far as say, it might be a little bit easier, and you know me, I don't like using the term easy. Simpler, yeah, but easy. But it's that feeling or that experience that maybe there's less resistance Because small, consistent changes lead to massive transformations Our beloved 2% philosophy in action.

Literally, it's been shown to be extremely successful for people when they have someone in their corner. It helps them maintain that accountability, not only to themselves but to the others that they're making those commitments to, just by doing the actions. The way I think about it is every time I go to the gym. Yeah, it's for me, it's to make myself feel better, because I know after a workout I always feel a little bit less stress. I also have a lot clearer focus with my mind. Attention-wise, I have better energy to be present. But I also remember that it makes me a better person around my family and around my friends and around my community, because exercise, or being healthy body, ties into my mental health as well. Everything's connected, right, but what happens when you're stuck? How do you get unstuck? The key is finding your why. A research article in the Lancet shows that having...

The 2% Solution. Play it here, with the full transcript on the page. Thirty minutes a day. Fifteen of movement, five of stillness, ten of reading. The framework everything here runs on. A conditioned belief about one day sets the tone for the whole week. The earliest written record of the two percent framework.