The habits we develop make up the majority of each day and ultimately, our whole lives.

Don’t believe us? Let’s break it down.

If you have a list of five non-negotiables every single day and you complete that list of things every day for a week. Then every day for a month. And let’s say three months in, that list of five things comes naturally to you. You don’t even have to think about it.

So you switch things up and create a new list of five non-negotiables. Now, those initial five things that you started with don’t just go kaput. You continue to do those five things that come naturally to you, but now you’ve added five more. And with time, THOSE five things will become intertwined into your daily routine. And so on and so forth.

This is the way that habits creep in and take over our lives. And while that sounds a bit doom-and-gloom, it’s really not because YOU are in control. You have the power to move your body every single day. You have the power to show up in your career and make every day a step closer to your biggest dreams. You have the power to spend your free time educating yourself on things that interest you instead of watching 2 episodes of a TV show every evening.

It starts with you and it starts one day at a time.

Of course we aren’t just going to leave you with that! We have some key ingredients to cooking up strong, healthy habits and we want to share.


If you are going to be nothing else when it comes to habits, be consistent. We can’t stress how important this is to the process - especially when you are first building your habits. There may be days when you can’t be bothered with the work you need to get done for the day. Some days, you just aren’t going to want to get off the couch and move your body. We say, DO IT ANYWAYS!! You will never regret pushing past your lack of motivation and getting things done.


When you are first setting out to create new habits or pursue a goal, you may run into a lull after the initial burst of excitement wears off. This is normal!! But we would encourage you to give it time to take effect rather than second-guessing your actions after two weeks or a month. Six months is the MINIMUM time we would suggest continuing on with an endeavor before you consider ditching it or switching paths.

We understand that sometimes things evolve and develop by themselves. We are in no way discouraging the natural flow of things. We are simply suggesting that things take time, so it is time you must give for things to fully take shape!


You are the only one who truly knows yourself and your limits. Being in tune with your mind and body does wonders in knowing where you need to set a boundary. If you wake up not feeling well, it is only you who can decide if you actually need to stay home for the day, or if you should get up and go to work and move your body that day. Dig deep through this process of creating habits and ask yourself what you really need that day. Most of the time, what you need probably consists of completing all of the tasks towards the habits you’re trying to build. But ultimately, that is only up to you to decide.

The habits you develop and the activities you repeat over and over and over are up to you, but regardless of what you choose, these will be the things that shape your future and your wellbeing.

We’ve compiled a few resources related to this topic that may be helpful!

Andy Frisella - He has TONS of podcast episodes related to building habits and mental toughness when doing so.

75 Hard: A Tactical Guide to Winning the War with Yourself - Andy’s book about the mental toughness program he created and his WHY behind it all.

GRIT: The Power of Passion and Perseverance by Angela Duckworth - Such an amazing book with lots of science-based research and real-world examples on the power of repeated actions and perseverance towards one's goals.

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