How to Make Habits Last

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1. The Power of Process

To make habits last, it's crucial to shift your focus from the end result to the process itself. Embrace the journey and enjoy the activities that contribute to your goals. By developing a growth mindset, you can appreciate the progress you're making every step of the way.

2. Cue and Reward System

Creating a system of cues and rewards can significantly increase the likelihood of sticking to a habit. For example, if you want to develop a habit of reading before bed, you can place a book on your nightstand as a cue and reward yourself with a relaxing cup of tea after reading. This positive reinforcement makes the habit more appealing and reinforces it over time.

3. Focus on the Present Moment

In order to make lasting changes, it's important to focus on doing your job and doing it right, one play at a time. Avoid getting caught up in the outcome of the game and instead concentrate on giving your best effort in each moment. By staying present, you can build resilience and maintain motivation to sustain your habits.

4. Creating Habits Aligned with Identity

To make habits stick, it's essential to ensure they align with your desired identity. For example, if you want to become a healthier person, you can establish a habit of eating real food and following a healthy diet. By seeing yourself as someone who prioritizes wellness, you'll be more inclined to maintain the habit in the long run.

5. Healthy Habits for a Balanced Life

Establishing and maintaining healthy habits is key to achieving a balanced life. Consider adopting a consistent sleep routine, including turning off lights at night, to enhance your overall well-being. Additionally, focus on changing your identity by replacing negative coping strategies with healthy ones to support your mental and emotional health.

6. Coping Strategies for Winter

Getting through Northern latitudes during winter can be challenging. Here are some tips to cope with the season: 1) Use a sauna to warm up and relax your body. 2) Consider using a vitamin D lamp or supplement to make up for reduced sunlight exposure. 3) Decrease carbohydrate intake to avoid the usual winter weight gain. Remember, winter is all about changing your mindset and finding ways to thrive.

7. Embracing Gymnastics for Movement Options

Gymnastics offers a unique range of movement options and variability compared to traditional weightlifting exercises. By incorporating gymnastics into your fitness routine, you can improve your flexibility, strength, and body control. Embrace the challenge and enjoy the versatility that gymnastics brings to your physical preparedness.


Developing lasting habits requires a deliberate focus on the process, aligning them with your desired identity, and creating cues and rewards that reinforce behavior. Embrace the journey, find joy in the activities that contribute to your goals, and stay present in each moment. By adopting these strategies, you can make habits last and lead a more fulfilling life.

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