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Build “Power Habits” #TRANSFORMATION

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“Build Power Habits”

How to DOSE your life

Understanding how to build new habits (and how your current ones work) is essential for making progress in your health, your happiness, and your life in general.


  1. Start with an incredibly small habit.

Make it so easy you can’t say no.

—Leo Babauta


When most people struggle to stick with a new habit, they say something like, “I just need more motivation.” Or, “I wish I had as much willpower as you do.”

This is the wrong approach. Research shows that willpower is like a muscle. It gets fatigued as you use it throughout the day.

Solve this problem by picking a new habit that is easy enough that you don’t need motivation to do it. Rather than starting with rx’d pushups, start with knee pushups.


  1. 2. Increase your habit in very small ways.

Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day.

—Jim Rohn


One percent improvements add up surprisingly fast. So do one percent declines.

Rather than trying to do 50 squats unbroken from the beginning, start small, perfect your form and gradually improve. Along the way, your willpower and motivation will increase, which will make it easier to stick to your habit for good.


  1. As you build up, break habits into chunks.


If you continue adding one percent each day, then you’ll find yourself increasing very quickly within two or three months. It is important to keep each habit reasonable, so that you can maintain momentum and make the behavior as easy as possible to accomplish.

Trying to run a full mile? Rotating through run, jog and walk might be much easier as you make your way there.


  1. When you slip, get back on track quickly.

The best way to improve your self-control is to see how and why you lose control.

—Kelly M


The best athletes make mistakes, commit errors, and get off track just like everyone else. The difference is that they get back on track as quickly as possible.

You shouldn’t expect to fail, but you should plan for failure. Take some time to consider what will prevent your habit from happening. What are some things that are likely to get in your way?

You just need to be consistent, not perfect. Focus on building the identity of someone who never misses a habit twice.


  1. Be patient. Stick to a pace you can sustain.


Learning to be patient is perhaps the most critical skill of all. You can make incredible progress if you are consistent and patient.

If you are adding weight this time on KBS (kettle bell swings), you might slow down a little bit. Patience is everything. Do things you can sustain.

New habits should feel easy, especially in the beginning. If you stay consistent and continue increasing your habit it will get hard enough, fast enough. It always does.

–  Dani B