10 Tips to Building Habits that Stick

The one secret to success is building a habit. Once you have that down you are set. That is the one secret that I teach in the Silver Wellness Academy.

You want to know the habit you are building is successful! You don't want to waste your time either. So today we are talking about how to build a habit and make it stick.

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Here are 10 tips to building habits that stick:

1. Identify the right habits and commit to them.

It's easy to just say you want to start a new habit. But how will you commit to it? What needs to be done? Do you need to wake up at a certain time? How often will you commit to this new habit? 

Be careful with commitment. You can overcommit. You can also under-commit.

Write this commitment down. Promise yourself you will commit.

2. Have a plan.

If you have a plan and you know exactly what you are going to do it's way more likely you will stick to it.

Here are some examples of plans:

  • Do...
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How to Stop Making Excuses

 Stop mind screwing yourself out of health and wellness. Here's how to stop making excuses and start to take action!

  • Did you give in to those extra donuts in the breakroom this morning?
  • Or are you procrastinating tasks for that big project?
  • What about hitting the gym this morning? Or even every morning for the last year?

We all make excuses from time to time. This is a simple habit we use to rationalize why we didn't follow through on a specific commitment.

If you've developed this bad habit of making excuses all the time, it might be time to start curbing that bad habit.

I was reading toxic positivity girl's stories a few weeks ago and of course, she was supporting the "excuse mentality" in a weird way. Typical, it was in true victim-mindset mentality.

She spoke of reasons why some may not be able to exercise. Honestly, it rubbed me the wrong way. So I decided to write this post.

Here are some REASONS why we make excuses and a 13-step process we can use to stop making...

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How to Improve Self-Discipline

Improving self-discipline can help in your career, physical and mental health, and any dreams you may have. But as you probably know it can be difficult to cultivate discipline. So that's what we are going to talk about today.

Need help with self-discipline? Perfectly Fit with Kathie incorporates self-discipline into the mindset portion of the course. Visit here for more information now!

#1. Identify where you can improve.

Probably the most important thing you can do is identify where you can improve.

What aspects are your weakest points?

Grab a notebook and be honest with yourself. (Lying to yourself will not help with your goal of improvement) Besides this is just between you and you, why not be honest?

Do you spend too much time on social media? Struggle to keep focusing? Do you have a hard time saying no to others? There’s probably something that immediately comes to mind when you think about where you are lacking self-discipline.

#2 Determine what motivates you. 


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Living the Slight Edge Building Habits That Stick

 The Slight Edge is a book by Jeff Olson and this episode is part 2 on Stop the Mind Screw and finding the slight edge. 


 “There is one quality which one must possess to win, and that is definiteness of purpose, the knowledge of what one wants and a burning desire to possess it.” - Napoleon Hill in Think and Grow Rich

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Do you know what you want? Exactly what do you want? It is imperative that you get this clear! Need help? 

  •  You can gauge the limitations of a person’s life by the size of the problems that get him/her down. You can measure the impact of the life of a person by the size of the problems he/she solves. The size of your income will be determined by the size of the problems you solve. 
  • Mastery begins the moment you step onto the path. Failure begins the moment you step off the path.

It is important to note:

Those who dwell in the failure curve? The past.

Those who dwell in the success...

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How To Overcome Resistance

We've all been there. We set a goal with the greatest intentions and we are filled with optimism. Very quickly though, fear, doubt, and indecision creep in. This is resistance in disguise!

There is nothing easy about resistance. I call it speed bumps or hiccups on the way to our destination. It is not a matter of "if" you will hit resistance but "when."

Resistance is that thing that keeps you from doing what you say you're going to do!

Stop mind screwing yourself out of success when you hit these speed bumps and be ready with these 3 mindset shifts!

1. Expect Resistance to Happen.

Resistance can take many forms: friend drama, the weather, family obligations, illness, government. The list goes on and on.

  • It will look different for every person
  • It will look like something else, like that bright shiny object that will take you off the path!

In his book "War of Art" Steven Pressfield says

"Resistance is the equal and opposite reaction of natrue to the new thing that you and I are...

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The Power of a Smile

Did you know that when you smile or even think of smiling, you send signals to your brain that everything is okay?

Psychologists have proven this! Researchers at the University of Kansas published findings that smiling helps reduce the body’s response to stress and lower heart rate in tense situations; another study linked smiling to lower blood pressure, while yet another suggests that smiling leads to longevity.1

So it would be in your best interest to smile, don't you think? 

I challenge you to try this: Upon awakening every single morning, smile. The very first thing every single day for 7 days. See if it improves your life, even just a little bit.

I do this every single day. I wake up and it almost seems like I have a big frown on my face. But I smile. And it does help. It stops the mind screw! 

As a mindset coach, I teach others to do this, and it will transform your life in a magic fashion. Why? Because it will help your body, it is a little FREE trick I...

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Encounter Disappointment with Power

Feeling sorry for yourself, and your present condition is not only a waste of energy but the worst habit you could possibly have. -Dale Carnegie

So I checked in on my “toxic positivity” fitness gal last week on Thanksgiving, to see how those toxic positivity thought habits were working for her. Let’s just say not well. Here's a link to her profile in case you were wondering. 

She missed the holiday with her family because her tests did not come back in time for her to go see them. Mind you they are both healthy but they wanted to be safe.

The first test result came back as not admissible or something like that. Imagine her disappointment for a moment.

While I feel sorry for her, I see myself in her as well. Everyone is me pushed out ya know.

I see her as an advocate for victims. And when she does this, she loses her power.

You see, years ago, 2007 to be exact I learned I was not going to get my boys for Christmas because my ex had planned a cruise (on my...

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Habits are Built Like This

"A habit cannot be tossed out the window, it must be coaxed down the stairs one step at a time." - Mark Twain

Did you know that around 40% of everything we do on a daily basis is habitual? I would venture to say it is probably a whole lot more than that!

This means that a big part of our lives is almost entirely on autopilot!

Think this through for a second and evaluate those habits of yours.

Do they empower you or disempower you?

Do they limit you or free you?

Do they help you or hinder you from reaching your goals?

How do you go about creating habits? Do you go with the wind and throw things out the window? And find yourself lost in the process?

Habits are our subconscious mind’s way of doing things on autopilot. Try something new and create a healthy habit in a simple way.

One can easily create a habit by taking your time and going down one step at a time. 

Transform YOUR life in magic fashion.

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This One Little Thing Could Make All The Difference

Today's Ben Franklin Virtue building is probably one of the most difficult for us, but it is the most effective tool in building habits that stick.


Remember earlier this month when I shared my speech with Toastmasters on Information Addiction? And the question was "How do I deal with this?"


In each instance, I described someone who lacked discipline. The person checking their watch during the conversation, the email at their son's soccer game, the meeting with the tragic notification, and the person sharing gory details on Facebook ruining everyone's Chi. Here is a link to my speech in case you missed it!


Where is your discipline? This is the cornerstone to building habits that stick. And it doesn't have to be difficult.


Just try to be 1% better than yesterday and you will always be improving.


We all slide! But we always have tomorrow!


Think about self-discipline this week. Where can you be 1% better today than yesterday?


Want all...

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Don't Make Resolutions Do This Instead!

Picture this, you are at a party 3 months from now, maybe even just a week from now. people keep asking, "What you have been doing?" You look different, you act different, and they want to know your secret.

Have you ever tried an exercise routine but it just did not stick? Have you ever tried to give up a bad habit not only to find yourself stuck back in the same drab routine? 

Quit wasting money on personal trainers (yup I just said that ), diets, food that you do not eat, coaching programs that do not give you the results you dreamed of or that they promised.

Motivation is another lie. I always hear, "I'm just not motivated!" Motivation is something that happens over time. You don't just wake up one day and say, "I'm motivated." Heck even professional athletes lack motivation.

It is a matter of mindset!!! Mindset is everything!

Quit making resolutions! Stop the mind screw now!

Why? Because resolutions do not stick.

What sticks? HABITS! Create habits!

Habits are things...

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