Mel Robbins 5 steps to build habits

We are half a year, and the new year’s resolution that we swear slowly -falls to the side of the road. After we realized this, we really gave up them (and waiting for December 31 to start again) or we chose to reset and start again now. I chose to press the reset button and start again.

This time, I implemented a new strategy inspired by Queen Swadaya, Mel Robbins, to ensure the habits I wanted actually survived. Robbins has built a reputation in the world of health from theories such as “Multiply” the theory and theory of adult friendship to direct routine such as a seven-day reset routine and night routine. Recently, Robbins has shared a strategy supported by his science to create new habits in the podcast episode, and I decided this was the right time to experiment with the method of forming Robbins’ habits because I was guilty for ignoring the habits that I wanted to form this year. Read on to learn the Mel Robbins method to make the habit of sticking and my experience trying it.

Why is it difficult to create new habits?

If you have ever tried to create new habits, you know how difficult it is for them to really stick. Is it a new exercise regime, a new morning routine, or a new diet, most of the habits failed on the 19th day starting the habit. And there is a reason for this. According to research (like this), our brains work overtime when we try to create new habits because we literally change the nerve pathways. For example, when we try to wake up early, it will be like hell at first because our old nerve pathway to wake up at 10 am is still in full effect, while our actions try to wake up earlier it needs to be repeated enough to put aside the old nerve pathway. This is why we feel like swimming against the tide every time we try to create new habits. But in the end, it will be easier after a new habit has been repeated enough to be a pattern in your routine (this can range from 18 days to 66 days).

Mel Robbins Five -Steps Method to Creating New Habits

When broken down, habits are only patterns that have become part of our daily routine, and these patterns are created through time and repetition. This means that we can create new habits in our lives with some time and repetition. The Mel Robbins strategy to create lasting habits is the right place to start the process.

First Step: Make him visible

Robbins emphasized the importance of making our goals and intentions visible. As he explained, there are two types of people in this world: those who internalize their goals (aka “sinnies”) and those who externalize their goals (alias “Outies”), and those who externalize their goals are twice as possible to achieve them than those who internalize their goals. This is because when we externalize our goals (ie, put post-it notes in the refrigerator with our purpose in written), we support ourselves our future by reminding them of what we do.

Making your goal looks as easy as having a sticky record in your mirror about things that you want to achieve or have it like your screensaver on a cellphone or laptop. Robbins practiced this strategy by having physical cues related to its purpose, such as placing his water bottles and non-fiction books by coffee makers to remind him in the morning to drink his water and read. The important thing is you see this reminder regularly.

Step two: Remove temptation from your view

This seems rather clear, but the SA strategy is important in creating new habits because, regardless of our best intentions, we can still fall into our old habits when certain cues are still in our environment. This is the difference between having your cellphone on the side table of the bed versus having it in your closet when your goal is to stop rolling before bed, or having a kitchen filled with candy versus a kitchen filled with nutritious snacks when your goal is to reduce sugar. When we remove the temptation (or signal) from our view, we introduce some friction to make it uncomfortable to be a default to the old pattern.

For Robbins, this looks like removing alcohol from his refrigerator and replacing it with drinks like Kombucha. So every time he has a desire to the cold cold beer, he meets an alternative that supports his purpose.

Step three: track progress with the system.

Similar to making your purpose and intention to be seen is to have a tracking system. I can only imagine how many goals I made more progress if I took the time to track it. This step not only asks for your accountability, but also gives you a dopamine hit once you can see the progress made. This can be in the form of digital tracking on platforms such as ideas, molds in your refrigerator or table, or only in your note application.

Another important thing recorded by Robbins is okay to get days off. “You don’t lose progress by losing a day,” Robbins emphasized. “You can still succeed in making new habits inherent; You can still successfully see change. Â € The key is tracking your progress and to return to the track as soon as possible.

Step four: Make a plan

A study published in Bachelor in Harvard found that people who attach plans to their goals have a greater level of follow -up than those who do not make plans at all. This strategy can be as simple as writing and blocking a certain time in your weekly schedule to go to the gym if your goal is to exercise more or preparation for eating for the next week to ensure that you reach your goal of nutritious dinner.

Consistency is the key, which is why Robbins also suggested applying “if, then” planning. “If, planning” like a backup plan to ensure you still make progress towards your goals even when life is alive. If you are committed to exercising every day, the factors in the days when you have low energy or have an unexpected busy day (“If I have a busy day, then I will do a fast HIIT exercise before dinner,” or “or” If I have low energy, then I will do yogi exercises “. To bring a dish that is in harmony with my diet “. Or if your goal is to wake up in the morning, but you have a work trip, the factor in the jetlag (” If I feel too tired to wake up on my work journey, then I will give myself extra hours to sleep in â €). ”

Step five: do in the morning

Raise your hand if you have the intention to do something, but at the end of the day, you are too tired and not motivated to do anything but to scroll your cellphone (*raise your hand*). To avoid a demonstration of the middle of the day and the fading motivation that attacks many of us after a day of work, school, or other responsibilities, Robbins recommends to overcome as much as possible your goal in the morning because this is the time when our will is the highest. Have you ever wondered why doing small things like making a bed or drinking a glass of water the first thing in the morning makes you feel very successful, even though those tasks are not too great? That’s because they won a small one who created the domino effect for the rest of the day. So when we schedule things like training, nutritious food, or anything related to our destination in the morning, there is a good opportunity we will really complete it compared to if we wait until the end of the day.

Is the Mel Robbins five-step method really successful? Â €

There are some habits that have been forgotten over the past few months that I want to return, and I have tried a strategy that swearing Mel Robbins to see if it will help me return to its track. I want to build a better morning routine (which includes waking up at the same time, followed by meditation, yoga, and journal), exercising three to four times a week, and drinking a glass of water before (drinking) coffee.

Before Robbins’s five -step method to create a new habit of attracting my attention, my biggest struggle was to remember that I had set goals in the first place. So the visual element of Robbins’s strategy (makes it visible, making plans, having a tracking system, and eliminating temptations from my environment) provides a daily reminder that helps me continue to evaluate my actions to ensure they are in line with my goals. I now have a notecard card about my goals and intentions on my table that I see every morning and night, plans to apply the “20-20-20” formula for my morning routine (20 minutes yoga, 20 minutes meditation, each journal session every month), and the quarterly system when tracking my destination at the end of the month. I also noticed that when I handled most of my goals my first thing in the morning, I felt more relaxed (and I dared to say proud of myself) for the progress that I made at the end of the day, even if it was a baby’s step.