4 Simple Tips to Build Habits That Last
I followed these 4 steps to go from exercising ZERO times in years to exercising 201 days my first year.
Most people are quietly drowning in failed attempts to change their lives.
I see it every day in my work. Good people who've tried countless times to build better habits, only end up feeling stuck, frustrated, and wondering what's wrong with them.
They have tried everything.
Bought the books
Downloaded the apps
Set ambitious goals
But somehow keep falling back into old patterns that leave them feeling defeated and small.
Beneath all that frustration lies a deeper fear:
"Maybe I'm just not capable of changing my life. Maybe it will always be this way.
Here’s the good news:
There’s nothing wrong with you and it’s not your fault.
It’s just that most people get seduced by "exotic" solutions when basic actions are what truly create change.
I see this pattern constantly in my coaching work.
Smart, capable people spend hundreds of dollars on supplements and gym equipment while completely ignoring fundamental habits like getting enough sleep, staying hydrated, or eating breakfast. Fancy fixes often distract us from the basic actions that create real transformation.
The path to lasting change isn't sexy, it’s simple.
Why You Can Trust This Approach
I've used these exact strategies with hundreds of clients - from CEOs to parents to world-changers. I've watched these simple tips create powerful transformations. More importantly, I've lived this myself.
When I started my fitness journey, I hated exercise.
I followed these 4 steps to go from exercising ZERO times in years to exercising 201 days my first year.
Small actions, repeated consistently, will transform your life more than big goals ever will.
4 Simple Tips to Build Habits That Last
Abandon Goals, Embrace Habits
Goals can feel overwhelming and set us up for failure.
When I started exercising, I didn't aim for 201 workouts - I simply committed to driving to the gym, even if I only stayed for five minutes. This small, manageable action made it easier to restart after setbacks because I wasn't trying to achieve some grand vision.
Connect Your Habit to a Core Value
Exercise changed for me when it became about honoring my body rather than hitting a target.
I always say to myself, "I do this for the chemicals, not the calories." This connection to a deeper value meant that even on days when I felt tired or unmotivated, I could still show up in a way that aligned with my commitment to self-care. It wasn't about performance anymore - it was about living my values.
Create Both External and Internal Rewards
I learned to motivate myself with simple rewards like a Starbucks iced tea after workouts.
But more importantly, I started noticing and naming how I felt after exercising - more energized, proud, and clear-headed. These internal rewards became more powerful than any external treat, but in the beginning, both forms of reward were essential.
Design Your Environment for Success
Success became almost automatic when I started laying out my gym clothes the night before.
This simple visual cue made it harder to skip workouts than to do them. I also surrounded myself with people who supported my new habit. Small environmental changes like this make it easier so you don't have to rely on willpower.
Here's What You Can Do Right Now
Pick one small habit you want to build.
Make it tiny - so small it seems almost ridiculous. Maybe it's putting on your running shoes, opening your journal, or drinking one glass of water first thing in the morning. Don't worry about the end goal.
Just commit to that one tiny action.
Remember, friend - your setbacks aren't a sign of weakness.
They're simply a sign you haven't found the right approach yet. You don't need another complicated system or trendy solution. You just need to master these basic principles and trust that small actions, done consistently, will lead to a remarkable transformation.
Warmly,
Mike Foster