Consistently repeated behaviors become habits and establishing strong habits can help you rely less on self-discipline and will power.


When it gets to those stretches of high stress, being able to operate on auto-pilot with built in habits can help overcome temptations and help you stay compliant.

But being mindful of your habits and knowing when to add new ones is something that most of us overlook often. Stacking habits close together or building off existing ones not only simplifies things but can also help it become more effective.

“One example might be to schedule out your workouts and gym training sessions while you’re at the gym. Another example could be meal prepping after you come home from the grocery shopping.”

Here is a list of simple habits that you can adopt to help you with your fit journey and success.

Meal Prep: A little time spent on one day can save a ton of time later during the week.   Meal prepping also has some great benefits to reducing stress and temptation along with making macro tracking much easier. You can piggy back off of a grocery store trip to make sure that meal prepping get’s done while you’re in the right mindset.

Exercise & Training: Some of us may prefer to work harder on nutrition then training but exercising is more than just burning calories. It has benefits to mood, can help with stress relief, and of course can boost overall health.

Smile More: This one is pretty simple but it can have such a positive effect on you and the people around you and requires little effort.

Meditation/Relaxation/Mindfulness: How you meditate, relax, and stay mindful is up to you but the behavior still needs to be intentional. It can be as simple as sitting in the car listening to music for 5 minutes before you walk into the gym to help de-stress and change your mindset from everyday life to “you” time. This can help boost mood, improve morale, and help you focus.

Complimenting & Encouraging: Next time you’re in the gym, let someone know how great they’re doing, give them a high five or fist bump, and offer encouragement. It’s simple, benefits both parties, and has a powerful way of improving mood.

Drinking Water: Staying hydrated is not only important to your health, performance, and energy levels… It’s an easy behavior to develop into a longterm habit. Challenge yourself with how many days you can drink a glass of water… take note on when it starts to feel automatic.

Scheduling: Scheduling is a great way to get organized, relieve anxiety and stress, and help you focus on priorities. One of my favorite quotes is…

“Schedule your priorities, not prioritize your schedule.”

Take time to get this done while you’re at the gym (before or after) so that you can make decisions while you’re in the right mindset.

Take some time to think about what habits you already have, what new ones you want to create to help with your fit journey, and how you can combine the two to maximize results. Repeated behaviors can potentially become habits, so it’s important to be mindful of our actions to make sure that they’re aligned with our goals.

And remember…

Good things take time.

How Long Does It Take?


In a study researching “how long it really takes to build a new habit” – health psychology researcher, Phillippa Lally at the University College London published the results of a 12 week test on 96 individuals in the European Journal of Social Psychology. 

The study examined the 96 people over a 12 week period where each person chose one new habit to adopt and reported each day on whether or not they successfully completed the behavior and how automatic it felt.

Some individuals chose more difficult tasks like “running 15 minutes before dinner.” Others chose simple habits like “drinking a bottle of water with lunch.” By the end of the 12 weeks, researchers analyzed the data to determine how long it took for each person to go from starting a new behavior to automatically performing it.

The results?

On average, it took more than 2 months before a new behavior felt and became automatic. (66 days) 

And how long it takes a new habit to form can vary widely depending on the individual, their circumstances, the behavior, etc. as some the results ranged from 18 to 254 days for people to form new habits.



  • Be mindful of your current habits and know which you can piggy back off as a strategy to help implement new habits more effectively.
  • Remember that good things take time.
  • Start with simple habits that are manageable.



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