If you've ever tried to start up an exercise program or work on that overdue project for work...
You know motivation is a fickle friend
These 7 systems reduce your reliance on it so you get the important things done
✨ I N S P I R E
"You do not rise to the level of your goals. You fall to the level of your systems." - James Clear
✨ R E F L E C T
Create good systems so you don't have to rely on motivation
Optimal health and well-being here you come 💃
✨ T H R I V E
📍1: 𝗠𝗢𝗩𝗘𝗠𝗘𝗡𝗧
-- Time Blocking: Schedule workouts at the same time each day
-- Habit Stacking: Link exercise to another daily habit, like after your morning coffee
-- Accountability Partner: Grab a friend to keep you honest
📍 𝟮: 𝗡𝗨𝗧𝗥𝗜𝗧𝗜𝗢𝗡
-- Pre-commitment Devices: Plan and prep meals in advance
-- Environmental Design: Keep healthy snacks visible and junk food out of reach
-- Two-Minute Rule: Spend two minutes each evening planning the next day’s meals
📍 𝟯: 𝗦𝗟𝗘𝗘𝗣
-- Digital Detox Tools: Set devices to block blue light + restrict access to screens before bedtime
-- Environmental Design: Create a calming bedtime environment (dim lights, cool room)
-- Cue-Reward Routine: Establish a calming pre-sleep routine (reading, meditation)
📍 𝟰: 𝗣𝗥𝗢𝗗𝗨𝗖𝗧𝗜𝗩𝗜𝗧𝗬
-- Pomodoro Technique: Use timed work sessions with breaks
-- Decision Fatigue Reduction: Simplify daily choices (outfit planning)
📍𝟱: 𝗟𝗘𝗔𝗥𝗡𝗜𝗡𝗚 𝗡𝗘𝗪 𝗦𝗞𝗜𝗟𝗟𝗦
-- Time Blocking: Dedicate specific times for skill development
-- Implementation Intentions: Plan specific learning actions (“If it’s 7 PM, then I will study for 30 minutes”)
📍𝟲: 𝗘𝗡𝗛𝗔𝗡𝗖𝗘 𝗥𝗘𝗟𝗔𝗧𝗜𝗢𝗡𝗦𝗛𝗜𝗣𝗦
-- Pre-commitment Devices: Schedule regular ME time, date nights & family time
-- Temptation Bundling: Combine social activities with enjoyable tasks (walking + talking)
📍𝟳: 𝗦𝗧𝗥𝗘𝗦𝗦
-- Cue-Reward Routine: Establish calming routines (e.g., deep breathing, meditation) triggered by stress cues
-- Nature Exposure: Spend time in nature to reduce stress levels
PS ~ Let me know if you want help getting started!
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Your life is waiting for you...
Love,
Carolyn
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