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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I recently read an article in entrepreneur magazine titled improving

yourself, takes 9.6 minutes a day.

Bradley hook the author of the article reminds us that James

clear the author of atomic habits.

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

year, you'll be 37 times improved.

Bradley Ben does the math for us.

1% of 16 waking hours per day.

Is 9.6 minutes.

Welcome to episode one 12 of this shit works.

A podcast dedicated to all things.

Networking relationship building and business development.

I'm your host, Julie Brown.

And today I am discussing.

How small everyday habits can change your life.

This episode is sponsored by Nickerson.

A full service, branding, marketing PR and communications agency

with team members in Boston.

Los Angeles, Miami and New York city.

Visit them@nickersoncos.com.

So.

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

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

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

another book titled tiny habits.

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

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

Feel effortless.

This article is specifically talking about micro habits.

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

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

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

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

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

One relevant, inappropriate.

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

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

Two.

Easy to follow.

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

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

Think of ways you can make it easier.

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

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

before, make the habit easier to adopt.

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

To make sure that I go running in the morning.

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

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

for why I might not go for my run.

The third is instant gratification.

We humans love instant gratification.

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

a sense of accomplishment every day.

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

Add up to big, big accomplishments.

The article goes on to give us four tips.

To setting up habits for success.

The first one

being do your homework, meaning?

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

you to get closer to your goals.

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

Two.

Start small.

We.

Pretty much just covered this and effortless habits break down.

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

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

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

Three.

Review your habits often look at your habits and determine which

are working and which aren't.

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

for you to maintain than others.

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

certain parts of your journey.

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

powerful habits in their place.

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

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

Every time he brewed his morning coffee.

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

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

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

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

The momentum spilled over into other areas of his life.

He was essentially a person transformed by a practice that

required less than a minute each day.

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

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

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

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

I'm not doing pushups though.

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

Got a minute to do next stretches or hand stretches.

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

carrying around shit or I don't know.

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

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

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

Anyway.

No.

Now I'm completely off topic.

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

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

And I encourage you to read atomic habits.

If you haven't already.

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

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

because I hate peach flavored shit.

The name of the cocktail.

Bad habits.

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

peach snaps in any fucking drink.

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

Talk about hurting when you get up in the morning.

All right.

Anyway, bad habits cocktail.

Here's what you're going to.

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

Combining a shot glass vodka first.

Oh, All right, friends.

Tell me if any of you do that shot move.

That's it for this week.

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

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

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

You are all amazing.

And thank you so much.

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