Here's a mind-blowing fact: 95% of our daily actions are habits.

Not choices – habits.

That means your health isn't determined by your motivation or willpower. It's determined by your habits.

The Habit Loop

Every habit follows a simple pattern:

• Trigger (what starts the behavior)
• Action (the behavior itself)
• Reward (what makes it stick)

The secret? Don't try to break bad habits – replace them with better ones.

Habit Stacking 101

Here's where the magic happens. Instead of trying to create new habits from scratch, we "stack" them onto existing ones.

For example:

• After I pour my morning coffee → I drink a full glass of water
• After I brush my teeth → I do 5 squats
• After I sit down for lunch → I take 3 deep breaths
• After I get into bed → I write down tomorrow's goals

See the pattern? "After I [current habit], I will [new habit]."

Your Success Environment

Your environment shapes your habits more than your willpower ever will. Let's set you up for success:

Kitchen Success:

• Put healthy snacks at eye level
• Store trigger foods out of sight
• Keep a water bottle on your desk

Movement Success:

• Leave workout clothes by your bed
• Keep resistance bands in view
• Put walking shoes by the door

Sleep Success:

• Set a bedtime alarm
• Remove TV from bedroom
• Charge phone away from bed

Today's Action Step

Choose ONE habit stack to implement today. Make it ridiculously small. So small it feels almost too easy.

Write it down using this format:
"After I [current habit], I will [new tiny habit]."

Quick Win

Right now, choose one thing in your environment to change. Maybe move the fruit bowl to the counter or put your walking shoes by the door.

Tomorrow, I'm sharing the secret to handling social situations without derailing your progress. (Hint: It's not about willpower!)

P.S. Your new habit should feel almost laughably easy. If it doesn't, make it smaller!

P.P.S I have added a free recipe book below for you to enjoy!