Module 3: Building Habits with Small Steps

According to the Huff Post Healthy Living, it takes on average, more than two months before a new behavior becomes automatic and you form a "habit." That’s 66 days to be exact.

The definition of a habit is a settled or regular tendency or practice, especially one that is hard to give up. A habit is more than a repetitive behavior, it’s a construction of three equational components that make up the habit loop. Those three components are the cue, the behavior, and the reward.

The Cue

The cue is an environmental or internal trigger that provokes a behavior. This could be seeing a piece of chocolate cake on TV or smelling the warm cookies your spouse just pulled out of the oven.

The Behavior

The behavior is the actual routine we think of as a habit. These are the things we do on autopilot without having to use much effort. This could be eating a cookie every night after dinner.

The Reward

The reward is the incentive for making this behavior stick. When it comes to dessert, the reward could be enjoying the company of someone you love while you eat those warm cookies from the oven.
Mindful Eating Plan
Most diets have you giving up things that bring you the biggest rewards. The 30-day no sugar cleanse, the no-carb diet, the 5am workout regimen will never work long-term. You can’t just eliminate something without replacing it with something that makes you feel equally good or if not better. Plus, saying no every day, multiple times a day is exhausting. To change a habit, find a way to create the same cue and reward by using a different behavior.
Small steps are the key to building habits. Don’t worry about doing everything overnight. Start with just one thing, make it a habit and then introduce another. Habits will become daily rituals and daily rituals will be what makes this healthy and happy lifestyle easy and effortless. Think about brushing your teeth or putting your shoes on. These activities don’t take much effort because overtime, they have become daily rituals that we don’t even think about. A healthy lifestyle is no different. That’s why it’s important to take time to build this lifestyle to form habits. Short cuts don’t work. When you enjoy the process, the reward will be so much bigger.

Building Your Forever Lifestyle

Of course, there are other factors besides healthy food that make up a balanced lifestyle. This includes daily movement and quality sleep. Use this Best Practices Guide along with the 80/20 Rule Calendar and Food Log to plan out your new lifestyle.
Now I am going to leave you with the most powerful tip for living healthier and happier. Are you ready to hear the secret?

Share this mindful eating program with someone you love and care about. "One of the best ways to make yourself happy is to make other people happy; One of the best ways to make other people happy is to be happy yourself." Plus, when you feel healthier, you will naturally be happier.

Food is Love and It’s Truly the Best Gift to Share!

What we all have in common is our desire for lasting health and happiness. Happiness is a feeling and an emotion. No one can give us happiness—we create it. And the coolest part is that the magic is already within you. Happiness begins when you start feeling it. And the healthier you feel, the happier you will be. Fill yourself with foods that make you feel healthy and happy.

Did you know that sharing spreads happiness and is one of the most proven ways to make yourself happy? Food is our direct path to a healthy and happy life.

Now re-visit that intention you set 8 weeks ago. How well have you put this intention into practice? Are you ready to set a new intention or something that will get you through even after this program is over?

Imagine what this new lifestyle will bring you moving forward. Health, happiness, a life of purpose and meaning?

Also, take some time to slow down and celebrate you. You should be so proud of yourself for jumping into this program with both feet and taking the time to invest in you and your health. I hope the reward has been amazing and you will continue to see success as you continue to unlock your true potential.

The single biggest input you have on your health, by far, is what you eat. And without your health, what else do you have? It’s time to live a healthy and happy life because you are worth it! Now go share the the gift of health and happiness.

Next Step: Take The Challenge!

Now, that you have learned how to live your best self through food and eating, it's time to apply it to your everyday lifestyle. If you haven't already, sign up for our FREE 21 Day Challenge that not only incorporates healthy eating practices, but also rest breaks and daily movement. This challenge includes just 3 simple rules that can help you make your new forever lifestyle stick and stick for good.