Six Techniques For Installing Good Habits

Now that we ran over the bad habits and how to eliminate them, it’s time to shift focus on how to install good habits, behaviors and things that will push you towards your goals.

“Leadership expert John C. Maxwell said, “You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.”

  1. Set Yourself Up To Succeed

For example, I had a job in BKK every Tuesday and Thursday morning, so for me to be completely energized in the morning, I would literally prepare my bag, meals, protein, you name it and wake up 30 minutes before taking the minivan into the heart of the CBD.  If I didn’t prepare anything the night before, there’s no way I would’ve made it.  Now, on days I didn’t go to BKK, and because it WAS 30 miles away, I was predisposed to putting it off.  Now that I’m 15 minutes away from the gym instead of 1 hour and 10 minutes, everything changes.

If you want to eat healthier, make sure your fridge is stocked with healthy options instead of frozen gunk.  Buy some Herbalife protein bars and have them as a power snack at your desk instead of going to the vending machine and snacking on a hateful bag of M&M’s.

One of the most destructive habits I have is getting home only to read a bunch of garbage online instead of reading + meditation.  What I now do is turn off all notifications on the skytrain before I reach my condo so that when I do reach it, I empty everything, prepare everything for the day before, then hop in the shower.  Sometimes I’ll hop in the shower as a first option, too.

2. Think Addition, Not Subtraction

So many health gurus talk about adding into a diet instead of subtracting.  I recall Lewis Howes doing a podcast with a woman that talked about healthy eating habits on YouTube back in 2010.  She talked about putting in rather than taking out.  Focus on what you can have rather than what you can’t have.

3. Public Display of Accountability

Solemnly swear to someone that you will stop “it,” and get that accountability partner(s) to hold you against your word.

4. Find A Success Buddy

This is the best part of it all.  Why? Because if you surround yourself with a group of success people, you’re going to ultimately propel yourself further – faster.  Example, when I finished my last Spartan Race in early September, I knew I needed to dump my current gym and find a gym that will get me more motivated.  If not, I would fall off until the beginning of next year.  So, I did research online and found “The Lab BKK,” which is a gym that you pay by sessions.  First day I joined there were a couple of women there, but extremely fit.  I had a trainer that would completely kick my ass until the point of no return; and since joining that gym, I’ve seen a massive transformation with my body.  Just recently I went to a night session and you have these “crossfit-like” Thai women with perfect bottoms and broad shoulders kicking ass together.  This is a success team.

Numbers 5 and 6 are in the podcast down below!

Podcast

https://www.spreaker.com/user/thearseniobuckshow/six-techniques-for-installing-good-habit

Game Changers: Five Strategies For Eliminating Bad Habits

Your habits are learned; therefore, they can be unlearned. – Darren Hardy

It’s time to learn, unlearn, and relearn again.

You’re basically a boat/ship that’s anchored in.  For you to set sail in a new direction, it’s time to pull those anchors (bad habits) up, dispose of them, and drop new ones in (although you won’t sail…but you get the point).

You need to make that “why-power” strong enough that it overwhelms your urges for instant gratification.

  1. Identify your triggers.

Figuring out the 4 w’s: who, what, where, when.

  • Are you more than likely to act a certain way around certain people?
  • Is there a particular time of the day that you have something sweet?
  • Is there a particular meal that derails the rest of your accomplished meals?
  • What emotions tend to provoke your worst habits—stress, fatigue, anger, nervousness, boredom?
  • When do you experience those emotions? Who are you with, where are you, or what are you doing?
  • What situations prompt your bad habits to surface—going to work? Riding the bus? Coming in contact with specific individuals?
  • Take a closer look at your routines. What do you typically say when you wake up? When you’re on a coffee or lunch break? When you’ve gotten home from a long day?”

I’ve distanced myself from all teachers who I work with currently (for the next month) because I’m more prone to complain with them. I dropped out of the “whiney-bitch club” back in June of 2016, and I never looked back, either.

Between 1-4pm, I have a craving for my gummy bears.  Instead of having gummy bears by my side, I can have mixed fruit (natural sugar) instead — only if I prepare it.

Dinners, because they’re so late at night, completely throw off my entire day.  If I finish work at 7:40pm, I normally eat a very bad dinner if I don’t prepare thoroughly.  Moving to Bangkok and buying loads of grocers (because now I will have proper pantry space) is going to set me up for great breakfasts, lunches, and dinners.

I have an anxious feeling when I walk into my job.  Not only that, I’ve been having it for  year because my every move that’s being watched.  When I walk into those doors, I have a very peculiar feeling.  Sunday mornings, I walk pass the teachers room and see a group of men sitting in a circle talking about how bad life is.  What Did I Do: I found a new job and five new projects to get me out of a dead-end job.

Riding the bus gives me a very uneasy and tense-filled feeling.  What Did I Do: Today is the last day I’ll ever take the bus in Bangkok ever again (because geographical and demographic reasons).

What do I typically say when I wake up? Well, the past week has been stellar….so saying “thank you” is imbedded in my vocabulary book.  However, other people say “not again” on Monday morning.  What can you do to change that?

2. Clean House

“Get to scrubbin’. And I mean this literally and figuratively. If you want to stop drinking alcohol, remove every drop of it from your house (and your vacation house, if you have one). Get rid of the glasses, any fancy utensils or doo-dads you use when you drink, and those decorative olives, too. If you want to stop drinking coffee, heave the coffee maker, and give that bag of gourmet grounds to a sleepy neighbor. If you’re trying to curb your spending, take an evening and cancel every catalogue or retail offer that flies in through your mailbox or your inbox, so you won’t even need to muster the discipline to walk it from the front door to the recycle bin. If you want to eat more healthfully, clean your cupboards of all the crap, stop buying the junk food—and stop buying into the argument that it’s “not fair” to deny the other people in your family junk food just because you don’t want it in your life. Trust me; everyone in your family is better off without it. Don’t bring it into the house, period. Get rid of whatever enables your bad habits.”

Numbers 3-5 are in the podcast down below!

Podcast

Tim Ferris: Slow Carb Diet

“Many people lose hope when trying to lose weight. – Tim Ferris

Fortunately, it doesn’t need to be complicated.  There are a lot of people out there, gym junkies and all, who question themselves about how many carbs to eat.

The basic rules are simple, all followed 6 days per week:

Rule #1: Avoid “white” starchy carbohydrates (or those that can be white). This means all bread, pasta, rice, potatoes, and grains (yes, including quinoa). If you have to ask, don’t eat it.  This kills for me because sometimes I would throw rice into my diet – the Thai diet.  This is very pivotal for the majority of Thai people, even including one of my students who doesn’t like her shape.  Well, she eats rice three times a day with her meals.  Boom.

Rule #2: Eat the same few meals over and over again, especially for breakfast and lunch. Good news: You already do this.  Example, with a busy teaching schedule such as mine, I always prepare my trips on Friday (the day before the madness) so I know not only what I’m going to eat, but how I’m going to get there.  I buy my almonds and avocados the night before, get my salad after I workout in the morning, and get my main meal for the day that lasts me all the way until 6:40pm.  Time to stay away from the rice!

Rule #3: Don’t drink calories. Exception: 1 to 2 glasses of dry red wine per night is allowed.

Rule #4: Don’t eat fruit. (Fructose → glycerol phosphate → more body fat, more or less.) Avocado and tomatoes are allowed.  Yeah, we were told our lives to eat 2-4 servings (plus or minus) of fruit along with a ton of grains.  Oops.

Rule #5: Whenever possible, measure your progress in body fat percentage, NOT total pounds. The scale can deceive and derail you.

Rule #6: Take one day off per week and go nuts. I choose and recommend Saturday. This is “cheat day,” which a lot of readers also call “Faturday.” For biochemical and psychological reasons, it’s important not to hold back. Some readers keep a “to-eat” list during the week, which reminds them that they’re only giving up vices for 6 days at a time.”

See, now that isn’t so bad, right?  Speaking of cheat days, one of my students declared Sunday his cheat day.  He literally goes into a shopping center for a few hours and loses it.  I never really had a cheat day throughout my week (although cheat meals are more common), however, I will closely consider this.

Hope this works for everyone!