The Simple Formula for a Habit
Every goal we have will turn into one of two things. Either a habit, or an opportunity for growth. What we mean by that is everything we do in life and everything we want to achieve takes good habits to get there. And if we don't get there, then we can learn from our mistakes - we're given an opportunity to do better. The problem is...good, lasting habits are hard. Did you know it takes the average person 66 days - 66 times of doing something again and again - to form a habit? That's not easy, but we have some tips that can aid you along the way.
Step 1: Set a S.M.A.R.T. goal.
It's so important to set goals that are SPECIFIC, MEASURABLE, ACHIEVABLE, RELEVANT, AND TIMED. What does that mean? It means it's not smart to say that you're going to improve your fitness. It IS smart to say, "I'm going to increase my muscle mass by 3% by the end of the year."
Step 2: Break down your goal.
Like we mentioned before, all goals are achieved using a combination of habits. So let's say your goal is to increase your muscle mass by 3% by the end of the year. What are some habits that you have to create in order to achieve that?
- Eat more protein each day
- Achieve a calorie surplus
- Exercise your muscles enough for growth
- Drink more water
- Eat less fats
Step 3: Small changes = big results.
Here's our simple formula. Small changes = big results. You don't have to make huge changes all at once to create a habit or reach a goal. If that's what you try to do, you're going to struggle being successful. Take those habits that you broke down from your goal and start small. Small habits multiplied by other small habits over time can create exponential growth. For example:
- Eat more protein each day can start with: eat 4 eggs for breakfast at least 4 times per week
- Achieve a calorie surplus can start with: 1 extra portion of your protein each day
- Exercise your muscles enough for growth can start with: do 50 sit-ups every day
- Drink more water can start with: drink a full glass of water as soon as you wake up to kick start your day
- Eat less fats can start with: cook meat with brother instead of oil
Once you achieve the small habits, you can make them harder or you can add more. Keep going, and you'll feel more and more accomplished with every step toward your goal. The small, simple changes in life are the main component to our simple formula for a habit.