Hey there, every Tuesday we’ll be rolling out a recap of Monday’s episode to help you use and apply the frameworks to your life. I hope you enjoy this supplement episode and it helps you succeed on your weight loss journey.
Action creates results!
Key Takeaways
- Treat motivation as a bonus, not a requirement.
- Use systems and routines to make healthy actions automatic.
- Expect willpower to run out—design your environment and habits to handle it.
- Start with tiny, repeatable actions instead of chasing big changes.
- Every small win reinforces your healthy identity.
Implementation Checklist
- Identify one health habit you want to improve.
- Convert it into a system (e.g., “eat a vegetable with lunch”).
- Prepare your environment (visible veggies, workout gear out).
- Remove friction (batch prep, simple rules, no overcomplicating).
- Attach your new habit to an existing routine (after lunch, after waking).
- Set a reminder or visible cue.
- Track your streak visually (calendar, sticky note).
- Allow yourself to do the “boring” version—consistency over excitement.
- Review your system after a week; adjust only if it’s too hard or easy.
- Celebrate sticking to the process, not just the outcome
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