72: The Power of Rituals: Tricking Yourself Into Consistency

One of the biggest mistakes that people make when they start out working on their health is aiming for too many new habits and strategies at once, expecting them to work effortlessly. 

However, when I see people who actually achieve consistency in their habits, there are two things they have usually focused on to get there:

1. Breaking habits down into small, realistic steps: People who succeed in creating lasting habits break them down into manageable steps that fit seamlessly into their lives.
2. Mastering the “Four C's” concept: This is a framework developed by Dan Sullivan for achieving success in any area of life and is based on the four principles of commitment, courage, capability, and confidence.

In this blog, I'll share the practical strategies that have helped me build my own consistent habits to improve my metabolic health and explain how applying the “Four C's” concept can help you achieve your own health goals.

The Power of Routine

In a recent talk by James Clear, author of the book "Atomic Habits," he shared a story about a famous choreographer, Twyla Tharp, who works out two hours every morning. Now, there’s no doubt exercising for two hours a day sounds like an incredible achievement. But the key to her success isn't just the workout itself - it’s the act of getting in the cab to go to the gym. For her, getting in the cab means the workout is as good as done. 

This really resonated with me because that initial step can often feel impossible. But once you overcome it, everything else falls into place. Years ago, when I decided I wanted to improve my metabolic health, move consistently, and eat more healthily, I started by committing to daily movement (no matter how small). At first, I’d even get on the treadmill in my pajamas and flip-flops because it was too much effort to change into proper workout clothes. I thought, "I have five minutes. I can do this."

There were plenty of negatives I could have focused on, like less than optimal clothing and walking at slow speeds. But my focus was simply on building the habit of daily movement. This commitment was the first step. Even though it wasn't easy, I had the courage to keep going. Over time, I developed the capability to walk further and discovered the best workout clothes for me, which increased my comfort and performance. Now, walking is a habit I don't even think about—it's automatic. This confidence didn't come overnight but through consistent effort and incremental improvements, and most importantly, it came last—after the stages of commitment, courage, and capability.

The Four C's: Commitment, Courage, Capability, Confidence

The Four C's have been instrumental in my health journey. Here's how they break down:

1. Commitment: First, you have to take a leap of faith and really commit to what you want to achieve—commit before you have every “t” crossed and every “i” dotted. Yes, it’s scary, but the first step is to decide on a habit and commit to it. For me, it was walking every day.
2. Courage: Most people admire courage in others but don’t like the experience themselves. This crucial step can feel very difficult, especially as you’ve committed yourself without having any proof that what you’re going after is going to pay off. But you have to take action, even when it's hard. Sometimes I had to push myself to walk, even if it was in flip-flops!
3. Capability: the combination of making a commitment and going through a period requiring a lot of courage means that over time, you'll become better at the habit. I gradually increased my walking distance and found the right clothes to wear.
4. Confidence: The new level of confidence you experience after a breakthrough is what enables this habit to become second nature.

Formula for Consistency

To build consistency, start by identifying the trigger or cue for your new habit. Here's an example from my experience: I realized I needed to walk in the morning because evenings were too hectic. So, I enlisted my husband's help to wake me up and take care of our son. This logistical support was crucial in making my morning walks a reality.

Practical Strategies

1. Enlist Support: Don't hesitate to ask for help. My husband setting an alarm for me made a huge difference.
2. Prepare Ahead: Have everything ready the night before—clothes, shoes, water—so you can start your habit without delay.
3. Focus on the Smallest Step: Rather than aiming for a perfect workout, just focus on starting. For me, it was simply getting on the treadmill, regardless of my attire or the duration.

Realistic Goal Setting

It's essential to set realistic goals. This approach reduces pressure and increases your chances of success.

Example: Adjusting Dinner Habits

Recently, I struggled with overeating at dinner, often because I was too stressed and tired by the end of the day, leading me to under-eat during the day and overcompensate at night. My coach suggested a protein appetizer before the main meal. At first, this seemed like a courageous move because my mind was racing with concerns like, “Is that good for insulin levels?" However, I knew I needed to make a change, so I decided to give it a try.

So, I started having a small portion of tofu 30 minutes before dinner. This small change helped me feel more satisfied and avoid unnecessary snacking later. By focusing on this one habit, I could see the difference it made without feeling overwhelmed.

Oftentimes, when you think about the thing that you want to be consistent with or the goal you have, you probably need to cut it down by about a third. For instance, if your goal is to work out five days a week, try setting a baseline minimum of two days a week, with any additional days being a bonus.

It's important to recognize that making a single, small adjustment can lead to significant improvements over time. Instead of changing 50 things at once, focus on that one small thing. This incremental approach allows you to manage your goals realistically and achieve consistency without feeling overwhelmed.

The Initiation Phase

Focus on the initiation phase of your new habit. What small step can you take to start? It could be as simple as preparing your workout clothes the night before or setting an alarm to remind you.

Remember, you're still at the commitment stage. Decide on one small, manageable step and have the courage to follow through. Whether it's walking, drinking more water, or eating a healthier dinner, start small and build from there.

Your Turn!

Building consistent habits isn't about drastic changes or perfection. It's about starting small, staying committed, and gradually improving. By focusing on realistic steps and leveraging the Four C's—Commitment, Courage, Capability, and Confidence—you can create lasting habits that enhance your life.

Think about the number one thing that's plaguing you right now. Is it that you never get your fluids in? Is it that you are satisfied at a meal but keep eating? Is it a nighttime snack? Are you not moving as much as you think you should? Is your stress through the roof? Let’s put a pin in that—this is the thing we're going to work on.

The first step I want you to do today is to think about what leads to that current behavior. Identify the smallest thing ever that can lead to you doing something different. What is the smallest thing you can do differently to change that behavior? Once you've identified it, that is what we will practice next week. Focus on that one small change, and gradually, you will see how it can lead to a significant improvement in your habits and overall well-being.