Start a New Habit Stress Free

Start a New Habit Stress Free

Posted On May 19, 2022

Have you been feeling stressed out lately because you can’t seem to let go of an old habit?

Let’s Take The Stress Out Of Starting A New Habit!

However, breaking an old habit requires you to replace it with a new habit.

And to keep you motivated to follow through on something that you want to accomplish. If you don’t move towards taking inspired action, the old habit will only leave you in more pain so it is worth putting into place some simple steps in order to break free from it.

All you need is a bit of motivation, persistence, inspired action, and a reward system in place to set you free.

I would recommend you experiment in finding out what motivates you the most. Some people are motivated by criticism whilst others are motivated by what gives them pleasure.

I’m sure you must have heard this before… Everything we do in life is because we want to avoid pain and move towards pleasure. However and depending on how we’ve been brought up, what motivates us is the criticism we received. I know this to be true for me because I do get triggered when someone says to me that I can’t do something. I immediately react with words that empower me to move forward and I’m on a mission to show them that “I absolutely can do it and I will”.

Can you relate and if so let’s start!

Firstly you need to identify the behavior you want to stop and then ask yourself the following questions:

What is the PAIN you associate with stopping the old behavior?
What is the PLEASURE you’ve felt from doing that behavior?
What is the PAIN that will happen if you don’t stop the behavior?
What is the PLEASURE you will experience if you DO stop the behavior and create the desired outcome?

Secondly, identify an inspired action you want to take that you have been avoiding and then ask yourself the following questions:

What is the PAIN you associate with taking this action?
What is the PLEASURE you’ve gotten from implementing this action?
What is the PAIN that will happen if you DO NOT take this action?
What is the PLEASURE you will experience if you DO take this action and create the desired outcome?

Your Turn Now!

I’ve learned from an amazing community at Evercoach with Mindvalley how to build better habits and now I am giving you the 4 steps you need to start, implement and stick with your new habits.

I also know that this alone is not enough. You need to build consistency, empowering resilience, and firm determination to keep doing the work and sticking to them.

This is where I come in keeping you motivated and on track so that you don’t find resistance and start self-sabotaging what you really want to achieve in life.

These 4 elements are necessary for building new habits: 

Motivation – Find out the reason why you want to have a new habit. Make a list of your emotional, social, biological & spiritual reasons.

Triggers: Something triggers bad habits, so identify the old habit you want to change and remove the trigger that keeps you repeating it. Then you want to create triggers that encourage the new habit.
  • Write it down in your journal:
    • What is the trigger that keeps on fueling the old habit?
    • Anchor a new trigger for the new habit.
Repetition: A habit is a function of repetition. The more times you do a particular habit the easier is for you to get into that habit. Repeating the new habit over and over again is the “sticky glue” to change it.
“if you want to rewire your mind, it takes about 63 days”. Caroline Leaf, Ph.D.
Rewards: Having a reward system every time you accomplish a new habit is fun and gratifying. What ideas do you have to celebrate yourself every time you achieve a new habit? 
Habit is the intersection of knowledge (what to do), skill (how to do), and desire (want to do). -Stephen R. Covey

It’s a Wrap

Give me an example below of habitual behaviour that you want to change but find hard or almost impossible to achieve? Then think about what is the trigger that comes up with that nasty old habit?

We need to remove the old habit trigger and create a new trigger to anchor the new habit. Habits stick when we repeat them over and over again and finding the motivational triggers to “glue” the new habit is KEY.

What is the small little step you are going to put in place today and consistently repeat? No need to overwhelm yourself with huge action plans because often the small steps you take will give you the motivation to progress and grow without self-judgment.

How are you going to reward yourself daily? Small rewards will keep your spirit joyful and full of fulfillment. You are rewarding yourself and nobody else.

So, go ahead and let me know in the comments your breakthroughs and insights that came from this blog post.


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Written by Sofia Pacifico Reis

At 28 years old, she packed her bag and flew to the UK, leaving behind family and friends and everything she knew. Adjusting to a new culture, she’s made her way up the corporate ladder where she navigated through unknown situations never losing faith and track of her dreams and desires. Always dreaming about having her own business ever since she was a teenager…but when at corporate the comfortable “safety net” prevailed and her passionate dream got forgotten. Something was always missing…Sofia hated the way corporate treated people – like numbers… The more she saw these things the more she knew she wanted to experience more control over her destiny and her desire to own her own business grew year on year… Until the day she couldn’t take it anymore and she fired her boss! – penned her resignation letter and walked out. Through troubled waters, she remained strong, learning how to unleash her unique POWER and now she mentors and coaches other Entrepreneurs on how to implement a system that helps leverage your time, build your signature membership site programs in line with their highest vision! They become visible online with confidence, they love achieving their desired income without all the tech frustrations because her team do it all for them! She works with aspiring coaching entrepreneurs who feel ready to become their own boss fearlessly.

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