Podcast #2: A Habit of Change
A Habit of Change: How to Build the Life You Want, One Habit at a Time
Introduction: The Challenge of Change in a Complex World
Life today is a maze of distractions. We’re constantly juggling responsibilities, meeting deadlines, answering notifications, and battling fatigue from the modern world’s relentless demands. No wonder making lasting change feels impossible.
But here’s the truth: success in today’s world isn’t about doing more—it’s about doing what matters most, consistently. If you can master your habits, you can master your life.
Think of any major transformation—losing weight, gaining strength, eating better, sleeping more, reducing stress—it all boils down to habits. Small, seemingly insignificant choices that compound over time, shaping who you become.
The key to success isn’t motivation (because that comes and goes). It’s building a system of habits that make success inevitable.
So how do we actually change? How do we filter through distractions, break bad habits, and build the life we want? Let’s dive in.
The Right Order of Change: Eliminating Distractions and Focusing on What Matters
Gary Keller, entrepreneur and author of The One Thing, has a philosophy that applies perfectly to habit change:
You don’t need more time. You need fewer distractions.
The problem isn’t that we lack the ability to change. It’s that we’re trying to change too many things at once, surrounded by endless noise.
How to Focus on What Matters:
Identify your priority. You don’t need to change everything overnight. Pick one major habit that will create the biggest impact (like committing to strength training three times a week or cutting out processed sugar).
Dismiss distractions. That means reducing anything that pulls you away from this habit—whether it’s scrolling social media, staying up too late, or letting excuses pile up.
Time-block your habits. Want to build a habit of working out? Schedule it. Protect it. Treat it as a non-negotiable.
Simplify decisions. Have a game plan. Set out your gym clothes. Pre-plan your meals. Automate as much as possible to make success the default.
Once you control your environment and minimize distractions, change becomes a whole lot easier.
What Is a Habit? Understanding the Mechanics of Change
A habit is a behavior that becomes automatic through repetition. It’s a loop in your brain that consists of:
Cue – What triggers the habit. (Example: Feeling stressed.)
Routine – The action you take. (Example: Eating junk food.)
Reward – The benefit your brain gets. (Example: Temporary comfort.)
Most habits happen without thinking. That’s why bad habits stick so easily—they give us instant gratification, even if they hurt us long term.
How to Change a Habit:
Identify the routine. What habit are you trying to break or build? What’s the exact behavior?
Isolate the cue. What triggers it? Stress, boredom, social situations?
Experiment with the reward. Your brain craves something. What can you replace it with? If it’s stress eating, can you swap food for a short walk, deep breathing, or a quick workout?
Make a plan. Decide how you’ll react next time the cue hits. Success isn’t about willpower—it’s about having a better strategy.
For example, if your goal is to work out in the morning but you keep skipping, your cue might be waking up tired. Your routine is hitting snooze. Your reward is more sleep.
New habit loop? Put your alarm across the room, prep your workout gear the night before, and create a post-workout reward (coffee, a great playlist, or a win streak tracker).
Success is about designing habits that work for you, not against you.
Willpower and Discipline: Why They Matter (But Aren’t Enough)
We love the idea of willpower. “I just need more motivation.” “I have no discipline.”
But willpower is a finite resource. You only have so much of it each day. If you rely on willpower alone, you’ll fail the second you’re stressed, tired, or distracted.
How to Strengthen Willpower and Build Discipline:
Remove friction. Make the habit easy to do. If you’re too tired to work out at night, switch to mornings. If you forget to drink water, keep a bottle within arm’s reach.
Stack new habits onto existing ones. Want to take vitamins daily? Do it after brushing your teeth. Want to meditate? Attach it to your morning coffee routine. Linking habits makes them automatic.
Set micro-goals. Don’t aim for perfection. Aim for progress. Instead of “I’ll work out every day,” start with “I’ll work out 3 times this week.”
Reward consistency, not perfection. One missed workout doesn’t erase progress. It’s about getting back on track.
Discipline isn’t about pushing through pain. It’s about making good habits the path of least resistance.
Conclusion: Small Changes, Big Results
At the end of the day, building a habit of change comes down to one thing:
Small, intentional choices made consistently over time.
Eliminate distractions. Stop trying to change everything at once.
Understand your habits. Find the cue, routine, and reward loop.
Stack the deck in your favor. Remove friction, create systems, and focus on progress.
Don’t rely on willpower. Build discipline through smart habit design.
You do have time. You are capable of change. And the life you want? It’s built one habit at a time.
So, what’s the one habit you’re committing to today?