Successful Habit Change

habits health nutrition Oct 09, 2020

Most of you don't know that my older brother is a really cool guy and we have the most interesting conversations (some of you know my older sister as she comes to my classes and she is awesome too). My brother Ron is a Mindful Habit coach. If you are interested he wrote 100+ Habits of Great Leaders

Habit change is super important for exercise and nutrition. If we can master our habits, then we have the ability to get the body and health we desire. But as we all know, incorporating and sustaining healthy habits can be very challenging. 

I enjoy the way James Clear of Atomic Habits describes habit change. I have summarized his main takeaways below:

Clear says "your entire day is a summary of your life's habits." Powerful stuff to ponder!

He says "what you repeatedly do ultimately forms the person you are, the things you believe, and the personality you portray."

Clear has broken the process of building a habit into 4 steps: cue, craving, response, and reward

The cue triggers your brain to initiate your behaviour. Cravings are the motivational force behind every habit. Every craving is linked to a desire to change your internal state. Response is the actual habit you perform. The response delivers the reward, which are the end goal of every habit. 

If a behaviour is missing any of the four steps, habit change will not happen.

According to James Clear the trick to successful habit change has four elements:

  • cue: make it obvious 
  • craving: make it attractive
  • response: make it easy
  • reward: make it satisfying 


So when deciding how to create a new habit ask four questions:

  1. how do I make it obvious
  2. how can I make it attractive
  3. how can I make it easy
  4. how can I make it satisfying

In my Healthy Habits program I link my favourite James Clear youtube talk. It's only 8min and super fascinating. 

The highly successful 52-week Precision Nutrition ProCoach program helps slowly and gradually build important healthy nutrition habits.

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