00:00 You’re listening to the live happier longer podcast, episode 43
00:15 Welcome to the live happier longer podcast. We’re your hosts, Molly Watts and Angela McDade. We are here to help you build the five habits of happier longer and to create your habit mindset starting now.
00:29 Hey Angela. Hey Molly, how are you? I am not too bad at all yourself. Very well. Thank you. We are back here episode 43 episode two of season two and we decided we were a little rusty last week. Yeah, we had been away for a while. Yes. We are ready to get at it this week and excited about how to build new habits. This is really the core of what we are talking about at five for life – building habits. Yeah. Building five habits that we focus on for living happier longer. Yeah. But really the whole thing starts with the ability to build the habit in the first place. Yeah, exactly. So last week we visited the science of the brain and talked about the different areas of the brain that are involved in habit formation, namely that primitive emotional response area, the lower brain. And then the cognitive, logical future planning, prefrontal cortex or the higher brain.
01:34 Yes. And so we discussed that approximately 40% of our lives we do by habit. And we provided that tool that we adapted from James Clear and atomic habits, the habits scorecard that people can use to assess habits that they currently have. Yeah. And that’s just taking notice of what you do and, and realizing that these are things that you do with it, thinking about it. Right. And, and you can use that habit scores card to assign positive, neutral, or negative to the things that you’re currently doing. And that really is part of awareness because as the saying goes, you can’t change what you can’t see. So if you aren’t even aware that you’re doing things, that’s the first step. Yeah. And next talk, we’re next week we’re going to talk more and go more into depth about breaking habits. But first this week we want to talk about how to build a new habit.
02:30 Yes. And I’d like to offer that. I think figuring this out, really being able to choose and refine the skill of building a habit is what we would call a meta skill. Yeah. So, by definition, a meta skill is kind of a nugget of practical knowledge that applies to a wide variety of circumstances, including ones that you may have never directly experienced before. So if you really do this, if you can internalize for your own self what you need to do to build one positive habit, you can really apply it to any area of life you want to. Yeah. And it’s just one of those things. If you, if you learn how to do it, it doesn’t really matter what the habit is. Yeah. It’s the building part that is the understanding of how that works for you is really a meta skill. So you can apply it to health, relationships, work, Diet, art. If I want to become a painter like you, I don’t know if I fit well, let’s say I’ll stick to writing… Sports. But really, you know, that’s just an eye thing. Yeah. And if you can develop that habit mindset, that’s what we call it, right? Yeah. That’s the Meta skill for life.
03:42 So this episode we’re going to talk about a few things that are involved in building a new habit. First, we’re going to spend some time talking about the habit loop. Yeah. Uh, it’s really critical to understand and, and everybody that’s analyzed habits in the past hundreds of years talks about this in one way or another. Yeah. It’s a loop. Some people have three steps, some people have four steps, but ultimately it’s the brain works in a loop. Yeah. For this, for habit formation. And it’s critical to understand how this process in the brain works for both building and breaking habits.
04:16 Yeah. We’re also going to discuss what we call the six cs of habit building. And I’d say that these are more about practical application tools and, and how to get yourself moving towards building those habits. We’re going to talk about that and we’ve also got another great for your worksheet that, uh, emphasizes that first. See when we get there, we’ll provide that as well. And we’ll get to that a little bit later before we dive into the habit loop. Uh, I wanted to share something that I learned on a podcast this week that I think is really just a great idea and is an excellent thought to begin building a new habit. It’s from the life coach school podcast with Brooke Castillo. It’s her episode 281. So 281 43. She’s been doing this a little longer than we have. Um, and I, I highly recommend if you haven’t listened to the life coach school podcast, you don’t have to be alive coach.
05:13 You don’t have to, you know, that’s not what it’s for. It’s really all about this brain training that we talk about and her episode 281 was called gifts to my future self and we’ve shared an image quote before, do something today. Your future self will thank you for, yeah, it’s very integral to what we’re talking about here because again, understanding and being future focused. Yeah. And realizing that what you do now will benefit your future self. It’s really everything. It’s everything that you do today that creates your future self. And obviously if you have the habits of a happier, longer life, then you get to live that happier, longer life. Indeed. Yes. So anyways, this episode of Brooke’s focused on not only envisioning your future self the way you want to be, but also, and this is the part that I really never considered before, was to look back on your life and think about the things your past self has given you right now.
06:13 Um, what are you thankful for? So I mean I think that it’s really easy for most people to look backwards and go, oh I shouldn’t have done that. I shouldn’t have done this. You know, if you people say what would you tell your 20 year old self? And a lot of people would say, Oh don’t date that guy or don’t you know, don’t take that job, et cetera. Don’t study that in school. But I loved the notion of looking backwards and appreciating something that your past self did, that you’re thankful for right now. Like for me, I said I would give my 34 year old self, a high five for deciding to have that fourth child even when he decided to be a fourth boy, because I can’t imagine life without all four of my children now. Certainly grateful every day for each and every one of them.
07:07 I would give my 23-year-old self a good thumbs up for getting a job in advertising sales and getting good at it because a, it served me so many times. And including when my 48 year old self decided to go back into the corporate world after taking a 16 year break for raising kids. Yeah. So those are just a couple of examples. Yeah. And you for me, we, I, I quite often, me and my husband sit and we think, how on earth did we get here, you know, from our little town in Scotland and, and it’s back to, its decisions that we made and we made a lot of major decisions, you know, moving away from our family and, and all of that. So I would definitely, you know, choices that we made when we were young, you know, 24 you were pretty young when you chose him.
08:01 You would have to give you of course. Yeah. So I was, so we were 17, so it that would give myself a check check. Yup. Good job, you picked the right one. Good choice. And then going forward to, um, Stephen had two job offers, one was in Holland and one was in Ireland and after much to do, we decided that the, the Ireland one was the one for us and we moved to Ireland when Niamh our third child was eight weeks old. So again, the a, you know, a big decision, but it it brought us here and we traveled back and forward. And then we made another big decision to move here to the US and just, wow. What a, what a decision, right? Yeah. Lois of big decisions that know we have this amazing life, you know, and our family as we have discussed. Um, we had a recent wedding here our extended, like my sisters and Stephen’s sister and my parents were all over and they kinda look at our life and go, you know, those were really hard choices that you made, but they were good. At your turn. That was a good choice. You know. And again, the advice I would give to my young self, you know, chill, you know, it’s like there was a few years of a lot of stress, but it was like, that’s okay. Yeah, that’s it. It’s going to work out. It was a hard thing, but you did it. Yeah. Yeah. So, yeah. Yeah. Well, take a listen to that episode. Uh, again, the life coach school podcast with Brooke Castillo, episode 281. And I think you’ll enjoy it. She does, uh, practice writing letters to who? Both her to her future self, past self and really, uh, uh, advocates for taking letters to her future self as well about her plans and her dreams. And it’s a good way to get in sync with what’s important to you for the future. So.
10:04 So with that being said, as we get into what’s important for our futures, we talk a lot about building the habits of a happier, longer life and our five daily habits being, move, learn, share, give and let go. Yeah, five daily habits that have all been proven to increase longevity and improve overall happiness. So why do habits emerge? Again, we kind of spoke about it last week and it’s basically your brain is making shortcuts for things that it doesn’t have to. If, if you can do things repetitively, then the brain will say, okay, got that, move on. And it means it can focus on other things. It we don’t want to. So we really want to turn habits. I mean, we want to have habits. Yes, we want to have, but we want to make sure that the habits that we have are serving us for the purpose that we are, is most important to us and they’re beneficial, right?
11:08 We think that living a happier, longer life is a pretty good, uh, goal to have for many reasons. And it’s one of those things that a lot of us take for granted, so that we think that just what we’re doing right now is gonna get us there. And that isn’t necessarily so, yeah. So let’s talk a little bit about this habit loop and what happens in the brain, um, that forms habits in the first place and how we can use that habit loop idea in building a new habit.
11:41 So the very first thing that happens in the brain is there is a cue. Yeah. We were, we were chatting about things that, um, trigger you, it just triggers, like you hear a song, when you think of a memory, or there’s a smell and you go, oh, that’s, you know, and it’s something that it, and sometimes you don’t know why or, or you have a feeling because of something and you don’t know why.
12:11 So it’s like, it’s a lot of unconscious things. And so that’s where that cue starts. It’s not something that you. Right, that you’re necessarily even like you aware over. Yeah. It just something triggers your brain that you’re not even thinking about its an unconscious thing. And we talked about that last week with Pavlov and the conditioned response about how something you add something and then suddenly the cue exists without you even realizing you don’t, you know, you no longer have to see the cigarette to think you want to smoke. You just got the habit. The cue of being bored. Yeah. Elicits that. So first there is a cue, a trigger that tells your brain to go into automatic mode and which habit to use. Super important that we understand these, you know, that we are, become aware of these cues. Yes, they are. Yeah. Because it’s breaking that the, it’s then jumping in with that prefrontal cortex and deciding, oh wait, I recognize this. This cue is wanting to turn into an automatic response from my lower brain and I need to rewire. Yeah.
13:21 So, the second part of that is that craving, right? So that is that, that’s where that really strong, primitive emotional response happens. Yeah. And it’s the feeling that you don’t necessarily understand where it came from because it’s, that’s the, what happens after the cue. and it’s, and it’s, people think, you know, so the primitive brain should not be looked upon as an lower level brain as somehow less than, right. Exactly. Because it is actually just as strong, if not stronger than the prefrontal cortex. It’s just that it doesn’t take our future, uh, best, best interests into mind. It doesn’t, it doesn’t care about that. It cares about right now, instant gratification, avoidance of pain, um, you know, pleasure seeking. That’s where the primitive brain lives. And so when it gets that queue and the craving starts, it automatically wants to feed it, you know, squelch it, take care of it. Right then. Yeah.
14:29 So the third step in that, in that habit loop is the response. And this is exactly where the habit is, you know, takes, takes, sets in. Yes. It’s, which can take the form of a thought or an action, but the response occurs and it depends on what you’ve associated with the craving. It’s going to take you, um, more effort to overcome something that you’re really, you know, that you’ve really associated a big reward with or get there to change that level. But that’s, you know, a habit can occur if you’re only, if you’re capable of changing this response right here. Yeah.
15:10 Right. And then lastly, that response to the craving, uh, delivers your brain a reward. Yeah. And that’s why some of these habits are really, really hard to break, like overeating, over drinking, smoking because there’s a huge dopamine response in the brain and we have to figure out a different reward that’s going to release those, you know, in both places. Yeah. So you want the same reward and or feeling. Yeah. And our friend Deb was talking about, um, you know, when you come home from work and you just want to relax, right. And so she had two paths. One was have a glass of wine and some cheese and crackers, which sounds lovely. You’re right. Yeah. And it definitely relaxes you. Yeah. Um, but she said, if you want to cut back on how much wine, you’re drinking and how much cheese and crackers you’re eating, you know, why don’t you go and have a bath and put on some soothing music. So the outcome is the same, that award as feeling relaxed. So it’s trying to figure it out a different response, the response and how you change that. So ultimately you still want to have the same reward, right? That’s the, you know, so, so the cue is, and what that reward does don’t really change too much. It’s what you do in between that is the, so that’s the one that you went to work on and you went to build the good habit is the part in between. Right?
16:50 So when you are, and this, this, a lot of the stuff that we’re gonna talk about right now in terms of creating the new habit comes from atomic habits from James Clear. Yeah. Um, so when you’re talking about, he taught, he has the, the four laws, I think, right? Is that what he calls them? Four Laws. Yeah. Of, of building a good habit. But they all relate to those four parts of the habit loop. Yeah. Right.
17:15 So the cue part, um, if you want to get yourself started on a new habit, then you need to create a cue for yourself. And his advice is to make that cue very obvious. Yeah. So let’s say that you want to develop a new habit of walking, right? Yeah. So the very first thing you need to do is so and say you’re going to do it first time. The first thing you get out of bed in the morning, right? Yeah. So you need to put your tennis, your tennis shoes right there on the floor next to your bed so that when you get out of bed, first thing, you see your shoes right there next to your bed. Okay? Okay. Gotcha. Ready? I’m going for a walk. Right? Exactly. And that stays right there. Right? So the cue is, my shoes are right there. That’s, I know that, that my response should be to put them on and go for a walk. But you want to make it very obvious that you know what your cue is. And it can be visual, it could be a sound and you know, whatever you’re going to. It could be, I suppose I don’t know other things as well, but could be, if you wanted to go for a bike ride, your alarm could be ” I want to ride my bicycle. “Right, right, right. You could have a little yes. Exactly. Or you know the, yeah. And if you are, uh, trying to pick up the habit of your journaling and writing a gratitude journal, then you know, have it right there next to the bed. Right? And it’s something that you do before you go to bed. You know, it’s next to your bed. It’s on your bedside table. It’s right. So these are the things that you want to make it very obvious. And if it’s obvious, then the brain starts to become, the habits become automatic and we stopped paying attention to what we’re doing. Yeah. And we talked about that a little bit with that habit scorecard that the, uh, creating the consciousness. So you’re pointing out, we are all aware, you’re aware of it.
19:10 The second law is, make it attractive. So again, if you want to, and this is about craving, right? So habits are driven by that dopamine. So what’s interesting is that once a habits formed, the dopamine starts happening before the, the action even happens before the response even happens in, in response to that craving, the brain is already going, Ooh, okay. Yeah. Happy, happy. Right. It’s, it’s that anticipation of a reward, not the fulfillment of it. Yeah. That gets us . Exactly. So, um, one of the ways that uh, he, he talks about, um, making it attractive. He calls it temptation bundling. Yes. So you want to pair an action that you want to do with an action that you need to do. Right. So this is, I and I know exactly a great example for this one cause it’s what I, it’s how I originally got myself back into my habit of walking.
20:06 I would only allow myself to listen to one podcast. Yeah. “how I built this”, which is one of my favorites. Yeah. I would only allow myself to listen to it while I was doing. So it’s a, you can and you can do it with anything, but having that partnered up with something that you want to do, need to do. Yeah. And that, that made it easier to get my action going. Right.
20:33 So, the third law, he says in terms of this, again, now we were at the cue, we wrapped the craving and now we’re at that response is make it easy. Yes. So the most effective form learning is practice not planning. So focus on taking action, not being in motion. And he says the amount of time you have been performing a habit is not as important as the number of times you have performed it.
21:01 Yeah. So that means that if you can only go walking for 15 minutes, if you can only go walking for five minutes on a day, yeah. It’s much more important to walk for five minutes every day than not do it at or to walk for 40. You know what I mean? You can start the habit. And that’s exactly what I did when I was very first redoing my habit of walking. My first thought was, okay, I’m just going to get, you know, he says make it easy. Like his thing would even be like, okay, I’m just going to get my, my tennis shoes on for five days. I’m going to get up in the morning. If I want to make the habit of walking every morning for the first five days, I’m just going to get up. I’m going to put my tennis shoes on. Yeah. Successfully. Yeah.
21:43 Every morning I’m going to get up. The first thing I’m going to do is get my tennis shoes on. Yeah. Even then, not going walking second week, layering on that success and going for a walk around the block. Right. I’m going to go for five minutes. Yeah. And then again, then just keep building on that a success and then we’ll talk about a little bit that a little later with the six CS. Cause that comes into play as well. Yeah. So, he says that, uh, he says make it easy. The two minute rule, when you start a new habit, it should take you two less than two minutes to do. So that’s kind of what I was talking about about it. Literally like you start the, the starting blocks are very, very small and you just keep building on it, you know? And one, I think he used the, the writing is another one.
22:27 Like if you read 2 minutes a day, then add to it. It’s like if you only do two minutes a day, then after a year you’ve got 365 days of two minutes. Right. And all of a sudden you’ve got a whole bunch of stuff that, you know, as a writer, if, and for me, I mean when people are thinking about writing a book, right. And it seems like such a, just, you know, yeah. A huge undertaking endeavor. Yeah, it is. But if you broke it down and you said, I’m going to write one page per day. Yeah. At the end of the year you’d have a 365 page book, which is way longer than anybody ever wants to read. So, you know what I mean? You can’t even get it. It’s just the habit. It’s much more important is the, is the doing it consistently. Yeah. And just put it into small, doable steps, right?
23:14 Yes. And um, he says in fact, that’s the, the, the more you ritualize the beginning of a process, the more likely that it becomes that you can slip into the state of deep focus that is required to do great things. Yeah. Cause if you think of it when you start a new job and it just seems so huge and then you get to grips with that and then something else gets added on and something else that gets added on. I know that both my mum and my sister examples of this, they took on the jobs and when they both left the jobs, they had to hire three people to do their job because they just get so good at their own job and then all the added pieces then it just became an easy thing for them. But for somebody to start new, it was three people’s jobs. Right.
24:02 So the last part that he says in terms of, uh, you know, building that new habit, and this would be in the reward part of the habit loop. So we’ve got cue, craving, a respond response, reward. Thank you. Cue Craving, response, reward. So, uh, is make it satisfying. So we’re more likely to repeat a behaviour when the experience is satisfying, obviously. Um, and it’s involved. This is the problem. This is the problem with the brain, right? It’s prioritized to, Ya know, for immediate rewards over delayed rewards. Yes. Like if it goes, that was good. It’ll, do that again. I was like, huh, not so much. And that’s a problem when you’re trying to be future focused. Right? Yes. Our delayed the, the, our ability to delay gratification is one of the struggles that, yeah. And I think, and nowadays with the instant gratification on everything there, you know, there’s an expectation, now, that, I don’t know when we were little, you got things on your birthday and Christmas, you know, now, you know, kids get things everywhere in between. Right. You know, so, so definitely even now and as that adults now, we’re the same way. You don’t wait for things the same way as we used to when we were little. Yeah. And so that’s a, you know, it’s what you need to do is to figure out something that makes you immediately successful, even in a small way. You want it to be, you know, you want that immediate success, but you have to be willing to look for and you can train your brain to be, uh, look for the small, you know, for a small celebration and certainly not something that’s gonna, you know, derail you from the habit that you’re trying to, to build. So that was just kind of like I said, the four steps in terms of when you’re trying to address building a new habit, how you can do it in an easier way cue, make it obvious, craving, make it attractive, response, make it easy and reward, make it satisfying.
26:18 We also want to talk about what we call the six cs of habit building. Uh, because I think really this is where the rubber meets the road. So to speak, it’s kind of where you have to start in terms of training your brain and making the, and really making the habit start there. And we’ve talked about it before. I think it’s super important that understanding that everything that we feel, everything that we do, everything action and result that we get in our lives starts with a thought. Yeah. And we can choose thoughts that actually create feelings that are the feelings that help us do the actions that we want. Likewise, we may not be realizing that we are thinking things that are in no way getting us to the result that we really want. Right. They’re taking us down, you know, and sometimes those thoughts are so, uh, they’re happening so quickly in the brain that we’re not even aware that they’re there.
27:20 I mean, and it’s an internal voice and perhaps it’s a voice that we’ve kind of an internal track that we’ve had running for years and years and years and we aren’t even aware that it’s, it’s there and causing us. Yeah. So that the six habits, the six cs of habit building that we are going to talk about and really is kind of a part of our program in terms of what we’re working on. The ultimate habit building system is the first one is commit six firsts, first c of the six CS is commit. And that means you have to commit to change. There’s another c commit and um, that’s kind of easier said than done. But reminding yourself that the discomfort you feel is part of the process, but really committing and understanding that you have to figure out what’s in it for you. That is really your why, right.
28:17 Why you’re doing it. Exactly. Yeah. But you have to be committed to change. And this is the, um, when I talked about the, the resource tool that we’re gonna provide, it’s, uh, it’s, uh, uh, commitment sheet that helps you, uh, commit to change. Yeah. And some commitment statements, uh, that you can work on for why you are wanting to change something about yourself. And really, you know, because we are creatures of habit. Yeah. Understanding that we need to change something either for the positive or for, you know, breaking a bad habit or even just change to build a new habit. Yeah, exactly. It requires a commitment. So firstly, commit.
29:00 Kind of what I just mentioned, our second C is choose. And that’s really, if you understand the thought, the feeling, the action, the result of, you know, life, that process and what we call, you know, that’s about the self-coaching model. It’s choosing the thoughts of the person that you’re becoming, not from your past. Yeah. And the thoughts that somebody has that is already where you want to be, that’s where you want to focus on. Because if you’re listening to the thought that says, Oh, I’ve tried this before. Oh, it doesn’t aren’t, yeah, I can do that. I can’t do this. Oh, I’ve never been able to maintain my weight loss. Oh, I’ve never been able to get the job that I wanted. I, you know, if you start to go backwards and you’re, and, and look at things that way, that’s never going to help you change your, your future. You have to choose the thoughts that are going to, uh, lead to the feelings that lead to the actions and the results that you’re trying to get. So second C is choose.
30:08 The third C is what happens when you choose the right thoughts. It creates the feelings that you, ah, need to take action. So create is create the feelings. Yeah. Is a c number three c. So it’s all about creating feelings that help you need to take action. So, you know, if I want to feel, uh, motivated, if I want to feel determined, if I want to feel energetic than the thought, oh, I’m super tired, doesn’t really, that doesn’t help get me there. Right. So if I choose to think I’m tired, I’m not going to, and maybe I am, you know, maybe I didn’t sleep that well last night, but that’s the whole point. Yeah. Is that I can override that thought because it’s really a thought that I’m having. Yeah. But it’s not even the, it’s like I’m tired so I can’t do it. Right. But you can still be tired and say, but I will do it.
31:13 Yeah. You know? And so it’s the difference between going, Ugh, that’s it. I can’t do it. Yeah. And making a positive thought. Because back to the whole mindset is, you know, you’re tired. That’s not going to change, right? The right. No. If you’re tired, you’re tired. But it’s how you feel about that and, and what thought you say. Right. You know, if you, you know, if I sit there and I focus on, I’m tired, I’m tired, I’m tired, all I’m going to end up doing is feeling more tired. If I instead say, you know, if I just don’t choose to think I’m tired and I choose to think I’m capable, I’m ready. I’m looking forward. I’m happy today about, you know, I can choose where I put my focus. I can choose what I think to create the feeling that I’m looking for that’s going to help me do the action that I want to do. And you know, it’s all that it is. While it’s not always easy to do, it is that simple.
32:12 So, um, our fourth C is collaborate. And whenever you’re trying to build a new habit oh, it was good to have a partner in crime, right? Accountability partners, like minded tribe. These are people that help pick you up and keep you strong. And quite honestly, if you’re trying to do new things and build new habits and if you’re surrounding yourself by, people are like, ah, that’s, you know, they’re naysayers. That’s just not going to be a way that helps you build a new habit. So definitely collaborate, you know, listen into the podcast, our podcast, find people that are genuinely motivated to create new habits and are focused on building the habits of a happier, longer life. Yep.
33:03 So the Fifth C, c number five is c for celebrate. And it’s important to recognize and to reward yourself and remind yourself that building new habits is hard work. And each time you take another step forward, it deserves some positive reinforcement for your brain. Yes. And self-positive reinforcement, right? Yeah, it’s, it’s small victories. Um, our brains always seeking rewards and as long as that celebration doesn’t conflict with whatever habit you are trying to work on, Eg, you don’t want to focus, you know, if you’re focused on building an habit of exercise, then taking the day off unless you’re injured or whatever isn’t really a great reward. Like yeah, to continue what you’re doing, but give yourself something else as a reward. Like a cute new workout outfit would be a good reward for someone that’s trying to build the habit of exercise. Right? Yeah. Yeah. So small victories, but we need to celebrate because that’s, that’s another way of getting our brains to want to keep on building the habit and keep going.
34:08 Yeah. So a sixth C C number six in our six cs of habit building is to correct. So when you fall off track, it’s important to correct yourself just as soon as you possibly can. Uh, I believe James Clear says something to the effect of, you know, missing one day is a mistake and missing two is building the habit in the opposite direction. Yeah. So you don’t want to to fall off track too far. And not get yourself back on, but when you have fallen off track, it’s really important. Here’s a couple of more cs to be curious and compassionate with ourselves as we’re trying to figure out what it was that led us to falling off track. Because ultimately as we’ve talked about, it isn’t just not doing the action that is the result. You know, that that breaks the habit. There is a thought that led to us not having the feeling that we want to go on and falling off, falling off pace.
35:17 So we need to be compassionate and curious with that thought. Yeah. And ultimately give yourself a break. Things happen that for whatever reason it can put you off track, but the important thing is that you’ve figured out why and move on and get back onto it. Yeah. And figure it, you know, really understand and be compassionate with yourself about the why. Understand it. Don’t just gloss over it and say, Oh, you know, or, or go down some sort of negative self talk spiral that set, I’m done. Yeah. Right. It doesn’t work that way. So, um, correct. Get yourself back on track.
35:55 So the six cs of habit changing, number one, commit. You have to commit to change. Number two, choose. That’s all about choosing the thoughts that are going to create the feeling that are going to create the action that are going to create the result that you want in your life. Create again, that’s part of choose. Then create the, the feeling. Collaborate. Obviously grab an accountability partner, find your tribe, celebrate small victories and correct, correct yourself when you get off track. Those are the six cs of building a new habit.
36:33 So I think that pretty well wraps us up here for episode 43. Uh, next week we’re gonna talk all about breaking bad habits. So in our show notes this week, you will find that um, commit to change worksheet and working on commitment statements that are all about building new habits and changing old habits. So, uh, look for that. It’s a great tool, a great resource as we start working on not only building new habits but breaking old ones. Yeah. Until next week. We appreciate you. We are grateful for you listening and we will see you next week. See you next week.
37:17 We’re so happy to have you here and hope you’re enjoying our podcast. If you haven’t done it already, we hope you’ll hit the subscribe button and if you can even take a minute and leave us a review, that would be fantastic. Plus, we would love for you to follow us on all of our social media where you can us @thehabitmindset on Facebook, Instagram, Twitter, or Pinterest. And one more thing before you go, if you would like a free copy of the habit mindset poster, just send us a quick note to email@example.com that’s firstname.lastname@example.org. Put the subject line free poster and you’ll get yours today. See you next week.