How To Build Habits This Year

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Happy 2024! With a new year comes New Year's resolutions, but unfortunately, not many people actually see their goals through to the end of the year. This occurs for various reasons, but a lot of it comes back to the inability to build habits or the lack of information on how to build habits.

In this episode, Evan will cover a few of his favorite and most effective practices for building habits, and accomplishing your goals. As always, Evan lays out these practices in an easy and digestible format so that you can walk away from today's episode with actionable steps.

If you're tired of setting resolutions and never actually accomplishing them, then tune into today's episode to learn how to build and maintain habits to accomplish your goals.

Do everything with good intentions and connect to your elements.

DISCLAIMER:

This podcast is for educational purposes only, it is not a substitute for professional care by a doctor or other qualified medical professional. Evan Roberts is not a medical professional and this podcast is provided on the understanding that it does not constitute medical or other professional advice or services. Statements and views expressed on this show are not medical advice, this podcast, including Evan Roberts and any guests on the show, disclaims responsibility for any possible adverse effects from the use of information contained in this episode. If you think you have a medical problem please consult a medical professional.

Hey, what's going on, everyone.

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Welcome to the elemental Evon podcast.

3

This is your host, Evan Roberts.

4

And on this podcast, I break down health

topics from a holistic and simplified

5

perspective to leave you with actionable

steps that you can actually use after

6

listening to this episode today.

7

On today's episode since it is so

close to new years, having just passed

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a little bit over a week ago now.

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Of course, one of the biggest things

that people do during new years is

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they create new year's resolutions.

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And unfortunately, a lot of those

resolutions do not last more than

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simply a couple months into the

year, which is very sad to see.

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, it's a very tangible when you

walk into a gym on January

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2nd, as opposed to March 2nd.

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, the January 2nd crowd is huge

and it's hard to find weights

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and all this good stuff.

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And then unfortunately you

come around March time.

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That is not the case.

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It is back to normal and yeah, just

not as crowded, which unfortunately

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means that a lot of people gave up

on their new year's resolutions.

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So today I'm going to provide you with

some very simple and actionable steps

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to help build habits and reinforce these

habits, which will ultimately lead to you,

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accomplishing your new year's resolutions.

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And hopefully getting on track to whatever

it is that you're trying to accomplish to

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make yourself a better person this year.

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So.

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Uh, first off, really just want to start

off with talking about how new years.

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Is just a day.

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Right.

30

And what I mean by that is.

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Every single day has the same amount

of time in it, the same amount of

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setbacks, the same amount of possibility

for, you know, achieving things.

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And, you know, really it's just

another day out of the calendar year.

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We just have placed some major importance

on January 1st, because of course

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it is the start of a brand new year.

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However, I think we allow that to get

our heads sometimes and we really kind

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of make it this day of like, oh man.

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Uh, once, once January 1st

comes, I'm changing my life.

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I'm doing all these things

differently, which is great, of course.

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But I've also come across people

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it was the middle of September.

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And I was talking about some health

goals with someone and, you know, we

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were talking back and forth about what

it was that we wanted to accomplish.

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And, you know, then I started

asking like, oh yeah, cool.

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Like, what are you, what, what have

you been doing lately to kind of like

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help these goals manifest themselves?

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And the person just simply told me, oh

no, no, I'm actually, I'm going to wait.

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Wait until January 1st, you know, it's

going to be my new year's resolutions.

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Uh, because you know, there's going to

be all the holidays coming up and I just

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don't want to have to restrict myself.

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Totally fine.

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Of course.

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Like, I mean that if that's how you

run things and that's okay, but.

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If you really think about it, that is.

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What like three and a half months out

of the year that we're just kind of

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like given up on just because they

wanted to wait until January 1st.

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Right.

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It just doesn't really

make any sense to me.

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So I think it's important

for us to understand that.

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You know, the best time to

start something is today.

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Like literally today

that's the best time or.

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Well, I guess the best I would have been,

you know, a year ago or whatever, but

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the next best time is right now today,

it doesn't have to be some magical

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special day where you set all these.

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You know, crazy goals and a lot

of them, which are just completely

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unattainable and you don't really even

know how you're going to go about it.

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You know, we can really just

make any day out of the year,

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new year, new year's for us.

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Right.

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We can make it the start of

us accomplishing all the goals

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that we're trying to accomplish.

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So.

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I just really wanted to mention

that because, you know, if, if we're

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really just putting life on hold

all of the time, um, unfortunately

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we're only guaranteed today.

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So not to be that morbid person,

but, you know, Tomorrow might not

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come and we have to all live and

understand, you know, that reality.

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And for that reason, we need to take

advantage of the time that we have today.

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So, um, yeah, don't wait

to start your goals.

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If it's something you want to start, um,

you don't have to wait to start them.

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You can start them anytime you want.

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And, uh, and get after it,

you know, just, um, yeah.

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Try to improve yourself in any

way possible on any day that you

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feel is the right day to do it.

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Uh, so that is something I

really just wanted to start with.

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Um, you know, don't place too much

importance on January 1st because when

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you get super rigid with it, it can lead

to really falling off with your goals.

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And also, um, it's just unrealistic.

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Like why do we have to wait for this

one time of the year to start new goals?

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Right.

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So that's number one.

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Number two is, and I know this might sound

kind of weird in terms of building habits

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and accomplishing new year's resolutions.

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But you really need to

start with your sleep.

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Now I've spoken about sleep in terms

of health and how beneficial it is

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for that, which it's incredible, but

I'm not going to go into that today.

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We're really just going to focus

on sleep in terms of willpower.

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So when you get a good night's rest, You

naturally will have more energy and more.

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Uh, willpower to do the hard things

in your life, which I'm guessing your

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near new year's resolutions are not

going to be the most simple goals.

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They're going to be something

that is kind of difficult for you.

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And, um, of course, because if it wasn't

then why have you put it off so long?

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Right.

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Uh, so it's going to be something

difficult, which means it's

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going to take some willpower, at

least in the very beginning when

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we're trying to build this habit.

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So getting really good sleep is going

to be absolutely key here because it's

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going to make your whole day easier in

terms of making those hard decisions.

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If you are tired.

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And then on top of that, you're stressed

out because of work and, you know,

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whatever the other crazy curve balls

that life can throw at you, right.

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It's just going to make it harder

and harder for you to make that

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decision, to do the hard thing.

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And keep up with your

new year's resolution.

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So getting really good

sleep is so important here.

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You definitely want to prioritize

your sleep this year because it's

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going to help you to make those hard

decisions when they naturally arise.

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And on that note, when you get bad

sleep, it's been proven that you're

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going to have more cravings for bad food,

which is kind of just a downward cycle,

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especially because so many people have

new year's resolutions that are really

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revolving around health and wellness.

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And, uh, of course, you know,

if we can wake up and not have

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crazy cravings, that's ideal.

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Um, and if you're waking up because

you had terrible sleep and now

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you're just having these crazy high

levels of ghrelin, uh, which is

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basically what makes you hungry.

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Uh, you know, Then it's going to be so

much more difficult to say no to those

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salty fried or sweet or whatever kind

of foods that are, uh, definitely the

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culprit of us not living our best lives.

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Right.

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So get really good sleep.

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And on top of that, I've done, I've

spoken about this on a different

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podcast episode, but when you go

an extended period of time without

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sleep, like let's say like 18 hours.

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You actually have impaired

cognitive abilities, even similar

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to that of a person who is

slightly intoxicated with alcohol.

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So.

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We definitely don't want to add more on

our plate and make it more difficult for

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us to make these difficult decisions.

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So please by all means, get really

good sleep, prioritize that as

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much as you can this year, please.

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If you want to hear more about how to get

good sleep, I have other episodes on that.

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Um, sorry, I don't have the exact

number of which episode it is, but

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just scroll back and you'll see it.

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It'll be clearly titled.

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Uh, so that's going to be number two.

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Now, number three is to stay consistent.

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I'm sure you've heard this a million

times, but it truly is so important.

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So it's worth mentioning on this episode

today, but when I say consistent,

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I don't just mean by, you know,

doing something every single day.

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I also mean doing whatever that

task is every single day at the

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exact same time, because when.

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You do that, you really start to lay the

ground and framework for building a habit.

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So for example, when I wake up in the

morning, Uh, you know, naturally I just

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make my way to the bathroom because

I'm going to be brushing my teeth.

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You know, uh, hopping in the shower, doing

my hair, like getting ready for work.

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And so naturally without me even thinking,

I could literally just wake up and

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then all of a sudden find myself in the

bathroom because it's second nature.

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Right.

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My body just knows my mind just knows

that, Hey, when I wake up, this is where

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I go because I have to get prepared.

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And so it really takes the thought

process out of doing these actions, right.

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Because it's almost like second nature.

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And so that's what we're trying to

accomplish with, you know, doing

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these hard things that are our new.

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Year's resolutions.

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So for example, If your resolution is to

go running every single day, guess what?

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Put your running shoes by your bedside

and you're running close by your

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bedside, set your alarm for whatever

time it is that you want to wake up.

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And then when you wake up.

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Boom, put on those shoes, put on the

clothes, you know, get your Fitbit or

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your apple watch or whatever it might be.

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Your whoop and head on out the door.

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At the same time every single

day, because guess what?

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It's going to be really difficult.

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The first 30 to 60 days when

you're doing this task of waking

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up early and going for a run.

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But after a certain amount of time,

when you do it all the time, every

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single day without missing, it's

going to become second nature.

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And you're naturally going to

wake up and just know that,

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okay, my feet hit the ground.

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I'm thrown on my.

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Uh, running shoes and I'm putting

all my clothes and I'm out the door.

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And so it just takes

the guesswork out of it.

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It takes, uh, less willpower

from you to make that decision.

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Because once again,

these are probably goals.

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There are.

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You know, a little bit

uncomfortable for us.

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They're things that we don't

necessarily enjoy doing.

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So we want to make a habit out of these

and make it as simple as possible for

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us so that it takes as little energy.

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As possible required to make the

decision to do the damn thing.

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Right.

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So please make it as

consistent as possible.

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It's going to help you in the long run.

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Now number four is going to

be to keep your goals visible.

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This is a really huge one, uh,

because when you, at least for

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me, I'm a very visual person.

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So when I can see something in front

of me, Constantly, it's going to just

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be a really good reminder for me.

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It's going to really stick

in my head better as well.

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Um, so in terms of keeping your goals

visible, literally you can just write down

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on some sticky notes, your goals, and just

place them in areas where you're naturally

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going to be at, like maybe on your.

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Uh, frigerator or maybe, um, in your

bathroom, like on the mirror, or I don't

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know, at your bedside or wherever, right.

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Just a place that you're going to see.

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It is going to be really important.

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This can also show up as a

screensaver on your phone.

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You can literally write your goals, like

in notes and just take a screenshot and

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put that as your, uh, as your screensaver.

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So that it's something

you're constantly seeing.

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But what we're doing here is we're really,

uh, we're, we're making sure that this

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is a visible goal constantly, right?

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So it's a reminder to ourselves

it's motivational, you know, and

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this can also show up as images.

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For example, like if your goal is

to get six pack abs, or you want to

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get, you know, that bigger booty or

whatever it is, Like you can have a

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photo of it and, uh, you can post it

on your vision board if you do that.

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Right.

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And this is just really going to

help keep us accountable, especially

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if we don't have people that we can

rely on to keep us accountable, we

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really have to rely on ourselves.

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Right.

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And a good way of doing that is to just

make sure it's visible every single

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day, possibly in various locations.

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So you see it more than

once, uh, during the day.

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And once again, it's just going to help

ensure that you're reminded of this.

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Like let's say you do forget.

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Uh, to do whatever your goal is that day.

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And you come across the note,

boom, it's going to let you know,

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oh man, I forgot to do that.

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I gotta make sure I get that in today.

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So that's a really great way of

holding ourselves accountable.

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By the way, you can make this a

really fun experiment for yourself.

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You can do a vision board, which if you're

unfamiliar with what a vision board is.

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It's literally like a

corkboard or a dry erase board.

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And you're just going to simply write

down what are your goals for either

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the next six months or the year,

or however long you want to set it.

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And it can be monetary goals or

physical goals, relationship,

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goals, whatever you want to do.

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And once again, we're

just really reinforcing.

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When we see this every single day,

we're kind of embodying these goals

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and really, uh, owning them right.

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And making them a part of us.

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So.

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Definitely a huge proponent of, um,

you know, making our goals visible.

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And I think it's super, super beneficial.

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It's something that I found to be

very beneficial when trying to, uh,

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build a habit or accomplish a goal.

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Uh, that's a long-term goal, right?

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So that is going to be number four

is to keep your goals visible.

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And then number five is going to be.

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To do something hard each day, which

is likely your, uh, your goal, right?

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It's your new year's resolution.

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I'm hoping it's something that is kind

of uncomfortable for you and something

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that you find difficult to do, right.

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Um, and the reason I'm saying this is

because when we do difficult things, it

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is actually beneficial for our brains.

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So there's a part of your brain called

the anterior mid cingulate cortex.

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And this deals with willpower and

it's a neuroplastic part of the brain.

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So essentially that means that if you're

doing hard things that you really don't

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enjoy, they just absolutely suck to do.

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You're actually benefiting

this portion of the brain.

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You're growing it and you're

making it so it's bigger.

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It's stronger, right?

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You're going to have more willpower and

it's also ha uh, has shown correlation to.

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Uh, longer lifespans.

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So really cool.

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A little piece of information

here, and I'm actually sourcing

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this from the Huberman lab podcast

episode with, uh, David Goggins.

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So if you know who David Goggins

is, this would totally make sense

273

why this was a topic on the podcast.

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It was a really good episode.

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Um, David Goggins, of

course he's super hardcore.

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And, um, he's got his own way of

thinking, which maybe is a little bit.

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A little bit much for some people, but

nonetheless, the episode was really

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good, highly recommend to listen to it.

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But nonetheless, I really loved what

they were talking about there in terms

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of the anterior, mid cingulate cortex,

growing from doing hard things, right.

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Has to be something that you do not enjoy.

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So if, when you're going for a run,

if you hate going for a run, you're

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growing that portion of your brain.

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However, if you love going for a

run, it's actually not really going

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to grow that portion of your brain

because it's something you enjoy.

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And then, uh, Huberman was also

saying that when you do not do enough

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difficult things in your life, this

part of your brain can actually recede.

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It can shrink.

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So we want to make sure that we're

doing difficult things in our life.

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Um, it's truly beneficial for the brain.

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So this is less of a, um, a little hack

to bill habits, but rather this is kind

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of a way for you to remember that when

you're doing the things that suck to

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accomplish your new year's resolutions,

like let's say it is going for a morning.

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Run.

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If you wake up in the morning and

you are just dreading going on

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that run at just absolutely sucks.

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There's just nothing fun about it.

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And you're out there and it's,

you know, you're running it's

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cold, whatever it may be.

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Just remember this piece of

information right here that you

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are actually benefiting your brain

by doing the difficult thing.

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Okay.

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So remember that hopefully

you can use it as motivation.

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Uh, while you're trying to

accomplish these goals and

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it'll help keep you on track.

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Uh, and then also this is going to

be the last thing I highly recommend

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that you do some form of reading.

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And when I talk about doing a form of

reading, I really mean doing reading for.

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Um, habit building.

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So find a good book that is

based around building habits.

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If you don't even know where to

start, there's a really great

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book called atomic habits.

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I highly recommend it.

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Um, it's a really popular book.

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So many of you might've

already heard about it.

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But, you know, once again, when

we read, we're able to get all

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of this knowledge from leaders in

their, in their perspective fields.

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And truly just like tap in to all of

their teachings, which is amazing, right.

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It's one of the best forms

of learning as we grow older.

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Um, you know, and we're not

exposed to, you know, classroom

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settings and all of that.

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So.

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Highly highly recommend getting

a good book on building habits.

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It's just going to help reinforce

building these habits and accomplishing

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your new year's resolutions goals.

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And then, uh, these were just a

couple of last minute points here.

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They're not really, um, I w I

won't consider them the main

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points here, but number one is

going to be to find your why.

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So why is it that you're

trying to accomplish these

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new year's resolutions, right?

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Like, what is, what is it, what's the

reason for actually doing this thing?

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Or like, do you want to be healthier?

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Is that why you're going out for these

morning runs, is it to look better?

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Is, uh, are, you know, if

it's a relationship like.

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Uh, what's your, why there?

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Why, why do you want to be in a

relationship like really digging deep

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and finding the reason behind what

you're doing, because that's going to

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really help you in the times where it

absolutely sucks to go do the morning

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run or the morning weightlifting

or whatever it might be, or the.

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You know, um, so, uh, you like, I

don't know, blind dating or I don't

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know, whatever it might be, right?

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Like those difficult

things they might suck.

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But if you have a good reason behind

why you're doing what you're doing,

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then that is going to help you so,

so much in accomplishing your goals.

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Also, I want to mention.

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Do not get super tied up

in, you know, being perfect.

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Okay.

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So for example, let's say you have a

new year's resolution of going to the

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gym at least once a week, every single

week for the entire year, but then.

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There's one week that you miss and

it just completely throws you off and

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you think, ah, man, like now there's

just no way that I can accomplish,

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you know, a straight set of, you

know, full year of every single week

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going to the gym, like, man, I'm done.

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I'm going to wait until next year.

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And then I'll, I'll try again.

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No, please do not do that.

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Um, I always love to use this reference.

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When you eat one healthy meal, it

does not make you a healthy person.

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And when you eat one unhealthy

meal that does not make you

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an unhealthy person, right?

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It's what we do a majority of the time.

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So if 80% of the time you're

eating a super healthy food, you're

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probably a pretty healthy person.

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But if 80% of the time you're

eating unhealthy food, you're

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very likely unhealthy person.

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Right.

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So it's what we're doing.

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A majority of the time don't get

caught up in perfection, right?

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Just.

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Try to be as best as you can, and anything

is going to be better than nothing.

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Right.

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And we can always grow

and build and get better.

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And next year, who knows, maybe you

will hit a perfect year of going to

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the gym every single week, at least

once a time, uh, one, one day a week.

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Right?

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So do not try to be a perfectionist

when accomplishing your goals.

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It's the majority of what

you do with your time.

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That's really going to dictate, um, how,

you know, how well you accomplish your

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goals or your new year's resolutions.

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Uh, so yeah, those are

going to be my main hacks.

381

I guess you could call them

for building these habits.

382

Um, and being consistent with,

uh, accomplishing your goals.

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Um, You know, and they can be

new year's resolutions, or they

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could just be goals that you have

any time throughout the year.

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Remember there's never a wrong

or a right time to start doing

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new goals and new habits.

387

Right.

388

So very quickly, I'm going to

give you the cliff notes version.

389

Of this episode.

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So you can reference this if you ever

need to listen back to this episode

391

and also just to provide you with

very clear and concise, actionable

392

steps on how to build better habits.

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This year, 2024 and accomplish your goals.

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So once again, number one,

remember ? There is no perfect

395

day to start your goals.

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You can start your goals any

time of the year, any day.

397

That feels right for you.

398

You don't have to wait until

January 1st to start your goals.

399

Number two, start with sleep.

400

Sleep is going to make

everything easier for you.

401

If you get good sleep, you're going to

have more energy and willpower to make

402

the hard decisions to do the tough thing.

403

Number three, stay consistent, be as

consistent as possible because it's going

404

to take a lot of the guesswork out of

doing these difficult actions, right?

405

If you're consistent, you do the

same thing every single day at.

406

At the exact same time.

407

Every single day for the rest of the year.

408

You are going to become.

409

Very consistent at doing it, but

you're going to, you know, you're

410

going to take out the willpower of

actually having to do that action.

411

Right?

412

You're gonna take away this guessing work.

413

You're going to make it like second

nature for your mind and your body

414

to get up and do whatever it is

that you're trying to accomplish.

415

So stay as consistent as possible.

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That's number three, number

four, keep your goals visible.

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Please put sticky notes.

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Uh, a vision board or a picture,

whatever it might be, but put them in

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various places around your house, maybe

on your phone as your screensaver,

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that way you're constantly being

exposed your goals, and it's keeping

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it at the forefront of your brain.

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Now, number five is going

to be to do something hard.

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And like I said, this is probably

your new year's resolution, right?

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Like whatever the difficult thing is.

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And if your, if your new year's

resolution is not something that's

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difficult, you probably need to set a

bigger goal for yourself because that's.

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That's really where you're

going to find the most growth.

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And just remember when you're doing the

thing that sucks and you hate doing it.

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This is a nice frame of reference to come

back to where you can just remind yourself

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that you are benefiting your brain.

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You are growing this portion of

your brain that is making you better

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at doing the hard thing in life.

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And it is correlated

with a longer lifespan.

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So use that as a fuel source for

you when you feel down or like

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you just can't accomplish it.

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And then number six is going to be to

read, find a good book on building habits.

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Um, you know, truly.

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Reading is one of the best ways to

educate ourselves in any topic possible.

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And, uh, when it comes to habits, there's

some really great books out there.

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Like I said, atomic habits is a great one.

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It's a great place to start.

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And there's many, many others out there

as well, highly recommend doing that.

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And then the last two little sub

points that I had was to find your

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why remember get clear on why.

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You're doing what it is that you're doing.

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So that way you can have a very

strong reasoning behind it, which is

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going to be beneficial, especially

when your willpower runs out.

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And then number two, was to not be a

perfectionist, do not get so focused

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on being perfect with your goals here.

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If you miss a week of whatever

it is that you're trying to

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accomplish, or you relapse.

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And I don't know, you, you're trying

to give up smoking and you smoke again.

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Like don't consider that

to be the end of your.

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Streak of accomplishing your goals, right?

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It's just one hiccup in life.

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Life is going to throw you many of those.

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And if you can make a majority

of this year beneficial, right.

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And, and, you know, 80% of this year

is focused on accomplishing your goals.

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That is going to be incredible.

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Even if you had 20% of the time where you

messed up and you didn't do the things

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you were supposed to do, that's okay.

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We can always be better, but

do not give up on your goals.

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And then all of a sudden, wait until

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resume or pick up some new goals.

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Right.

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So don't get caught up in perfectionism.

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The majority of what you're

doing is what's important here.

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So that's going to do it for today.

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Y'all I hope you enjoy this episode.

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I hope it helps you in building

habits and continuing on with your

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new year's resolutions passed at least

the first couple months of the year.

472

Right?

473

Um, and yeah, if you guys really

enjoyed this episode, please feel

474

free to share this episode with

friends, family, and loved ones.

475

Anyone that could benefit from hearing

this episode or anything from the show,

476

and please leave a rating and review if

you haven't already on apple or Spotify.

477

Um, it's a great way to support the show.

478

It's free takes very little time

and then last but not least,

479

please check out the show notes.

480

If you would like to support the show

in a monetary sense, I have handpicked.

481

Affiliate.

482

Companies in the show notes that I

personally love all of their products

483

and there are things that I personally

use and have found benefit in.

484

And so therefore, I believe that you

as well can find benefit and please

485

feel free to check them out trout.

486

Some of the products.

487

There's some really, really

great stuff in there.

488

And of course, you're going to have

discount codes with everything in there.

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Uh, so please.

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Check that out.

491

Uh, check out, you know, the fuck.

492

Not the fine print, but look at

the show, note a little links and

493

there's a little codes there as well.

494

So you can apply that to check out.

495

A lot of them are 20% off of your

entire order, which is a pretty solid.

496

A discount.

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And that's just kinda my way

of saying thank you for being

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a listener to the shell.

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And aside from that, you guys, I will see

you on the next episode next Wednesday.

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Thank you so much for tuning in.

501

It truly means the world to me.

502

So happy to be able to have you

here and to share this information.

503

And, uh, yeah, until next

week you guys know the motto.

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It's do everything with good

intentions and connect your elements,

505

and I will see you next week.

506

Much.

507

Love everyone.

508

Peace.