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The Power of Starting Small, Micro-Habit Your Way to Greater Success
Episode 11228th September 2022 • This Shit Works • Julie Brown
00:00:00 00:07:46

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James Clear, the author of Atomic Habits says that if you become 1% better each day, then by the end of a year, you will be 37 times improved. If most people spend 16 hours per day awake and 1% of 16 hours is 9.6 minutes. Then we can create huge change in our lives in under 10 minutes a day. 

Listen in as I discuss 3 ways to make habits effortless as wells four tips to setting up habits for success.


Drink of the week: Bad Habits 

 

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Transcripts

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I recently read an article in entrepreneur magazine titled improving

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yourself, takes 9.6 minutes a day.

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Bradley hook the author of the article reminds us that James

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clear the author of atomic habits.

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Says that if you become 1% better each day, then at the end of the

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year, you'll be 37 times improved.

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Bradley Ben does the math for us.

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1% of 16 waking hours per day.

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Is 9.6 minutes.

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Welcome to episode one 12 of this shit works.

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A podcast dedicated to all things.

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Networking relationship building and business development.

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I'm your host, Julie Brown.

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And today I am discussing.

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How small everyday habits can change your life.

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This episode is sponsored by Nickerson.

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A full service, branding, marketing PR and communications agency

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with team members in Boston.

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Los Angeles, Miami and New York city.

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Visit them@nickersoncos.com.

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So.

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9.6 minutes out of the 1,440 minutes that we are given each day.

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Small incremental changes, create routines that will eventually become habits.

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And habits are all the rage right now with the book atomic habits and

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another book titled tiny habits.

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And then I found this article in entrepreneur titled we are what

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we repeat, how to make building habits and achieving success.

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Feel effortless.

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This article is specifically talking about micro habits.

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Micro habits or habits that require very little to no effort to complete,

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but they compound over time to have a tremendous impact on your life.

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The article goes on to say that we should think about starting with what

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they call effortless habits, habits that are inherently easier to maintain.

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The three things that make habits effortless are that they are.

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One relevant, inappropriate.

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The correlation between the habit and success needs to be immediately clear.

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You understand the role, this new habit plays in achieving your goals.

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Two.

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Easy to follow.

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Easy to follow practices are the easiest to maintain plain and simple.

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If you find it difficult to adopt or keep up a habit.

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Think of ways you can make it easier.

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For example, want to do 10 minutes of yoga or stretching every morning.

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Then put your yoga clothes out the night before and roll out your mat the night

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before, make the habit easier to adopt.

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See, even all these years later, I still do a ritual at night.

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To make sure that I go running in the morning.

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I put my running outfit and sneakers in my room at night, so I just need

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to grab them and then get going in the morning, eliminating my excuses

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for why I might not go for my run.

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The third is instant gratification.

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We humans love instant gratification.

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So break down your larger goals into these micro goals so that you have

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a sense of accomplishment every day.

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Small micro habits practice every day, week, month, year.

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Add up to big, big accomplishments.

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The article goes on to give us four tips.

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To setting up habits for success.

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The first one

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being do your homework, meaning?

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No, why you are adopting this habit, understand how this habit allows

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you to get closer to your goals.

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So spend time figuring out the best habits to adopt, to help you get to those goals.

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Two.

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Start small.

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We.

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Pretty much just covered this and effortless habits break down.

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But the article goes on to say that we should start with one or two

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new habits at a time, something manageable that doesn't overwhelm you.

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If you are overwhelmed, you won't make these habits stick.

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Three.

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Review your habits often look at your habits and determine which

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are working and which aren't.

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Be honest in your analysis about why some of these habits are more difficult

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for you to maintain than others.

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And for change things up, some habits are only useful in

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certain parts of your journey.

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They may need to be put on hold so you can adopt other more

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powerful habits in their place.

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The first article I mentioned about the 9.6 minutes a day, told a story

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of a man who decided to implement a micro habit by doing five push-ups.

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Every time he brewed his morning coffee.

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A year later, he had completed over 1600 pushups, 1600 pushups that he

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never would have done not to mention even thought of doing every morning.

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If it wasn't for creating this small micro habit.

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In year two, he doubled his efforts and achieved almost 4,000 pushups.

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The momentum spilled over into other areas of his life.

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He was essentially a person transformed by a practice that

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required less than a minute each day.

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Makes me think, what could I do with the time that I normally spend being idle?

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Like when I'm waiting for my coffee to heat up or the water in the kettle

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to boil or something in the microwave or my English muffin in the toaster.

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That's literally found time to try and insert a small micro habit.

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I'm not doing pushups though.

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I do enough of that shit in my morning, bootcamps, but maybe I could take.

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Got a minute to do next stretches or hand stretches.

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Does anyone else's risks fucking ate after typing on the computer all day or just

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carrying around shit or I don't know.

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Cause I'm old enough now to wake up and have shit hurt because I slept wrong.

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What are you sure that started happening anyway, or you sleep the

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wrong way in different parts of your body hurt when you get up?

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Anyway.

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No.

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Now I'm completely off topic.

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Small changes every day, lead to big changes in the future.

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I will put links to both of these articles in the show notes.

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And I encourage you to read atomic habits.

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If you haven't already.

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Which now brings us to the drink of the week, which I will be honest.

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Goes perfectly with this episode, but I am never going to try it

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because I hate peach flavored shit.

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The name of the cocktail.

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Bad habits.

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And I think it's called that because it's a bad habit to put

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peach snaps in any fucking drink.

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And because I'm way too old to be too in shots.

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Talk about hurting when you get up in the morning.

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All right.

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Anyway, bad habits cocktail.

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Here's what you're going to.

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Half ounce of peach, schnapps, and a half ounce of vodka.

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Combining a shot glass vodka first.

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Oh, All right, friends.

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Tell me if any of you do that shot move.

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That's it for this week.

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Shout out to all the listeners who recently wrote reviews on the

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podcast to help me get to my goal of a hundred reviews, including boston

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brick chick, Rachel girls got energy ripped off Becky And J J R M one.

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You are all amazing.

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And thank you so much.

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I hope you all enjoyed this episode and until next week, Cheers.

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