WAEP8 Change Your Habits. Expand Your Life

We are what we repeatedly do. Excellence, then, is not an act, but a habit.

Let’s start at the beginning. You want to create a new habit. It’s something small like increasing your physical activity throughout the day.

If you follow Dr. B.J. Fogg’s advice or author, Stephen Guise’s suggestions, then you’d begin by doing two things:

  1. Choose something that can be accomplished in 30 seconds or less
  2. Make whatever it is so stupid small that you can’t fail.

As you begin implementing your new habit, you might try sandwiching it between two habits you already have. For example, after you wake up, you probably go to the bathroom. What if before you wash your hands, you do your 30-second exercise?

The key to success is remembering that you’re only required to do that one, small habit. If it’s a single pull-up, and you do ten instead, that’s great! But if you only do one the next time, that’s great, too! Don’t get after yourself with negative self-talk because this time you didn’t do ten.

(E+L=M: Event plus language equals motivation, remember? Listen to WAEP6 for a refresher.)

Great Books About Habit Formation

The Power of Habit, Charles Duhigg

Mini-Habits: Smaller Habits, Bigger Results, Stephen Guise

More Resources

James Clear



How to Increase Your Willpower

  1. Watch reality T.V. Willpower can be contagious! Choose wisely.
  2. Have a snack. Our brains use more energy for self-control than almost anything else. Keeping energy levels up and consistent helps us sustain our willpower.
  3. Watch a funny video. Humor helps restore depleted willpower and helps us get back on track with difficult tasks.
  4. Take a nap.
  5. Have a little caffeine.
  6. Exercise for as little as 5-10 minutes.
  7. Meditate for as little as 5 minutes/day.

Willpower is like a muscle. It can get overused and exhausted. Take care of yourself, and your increased willpower will take care of you!

Next week: Beth from PrettyLoaded.


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About KMiller

Kori Miller began studying self-defense when she was 17 years old. Over the years, her formal practice has seen its ups and downs, but her desire to continue learning never has. She’s trained in Tae Kwon Do, Shotokan Karate, and Hapkido. It is this last style that won her heart. Her philosophy is, “don’t be there, but if you must, then protect yourself.” Your personal safety starts with a healthy respect for situational awareness and using powerfully, positive body language. Kori is an author, speaker, and trainer.

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