Habits

Daily Habits: April 2023 (uh oh, have I lost my mojo?)

May 4, 2023

April was a very unusual month for habits, because I was on holiday for most of it. I therefore decided to let go of any goals or expectations for the month.

That said, I still focused on, and tracked three of my habits (3L water, 6.5 hours sleep and 10K steps) whilst I was on holiday. And then when I got back from holiday, I resumed daily tracking of all habits.

Here’s how it looked:

I won’t go into detail for the period whilst I was on holiday – except to say that I was about 50% consistent with 3L water, 6.5 hours sleep and 10K steps. Not bad, given the trip was packed with lots of activities and travelling (pics at the bottom of the post!).

You’ll notice my consistency was pretty sketchy whilst I was recovering from some jet lag – but once I recovered, things picked up nicely (close to normal consistency).

So, what did I learn, if anything?

Sleep is EVERYTHING. I really wanted to bounce back hard as soon as I got back from holiday. Instead, the jet lag made for a very rough adjustment trying to get back to normal consistency. When you’re under-slept and tired, it’s MUCH harder to be consistent with good habits.
Assuming you’ve built habits properly, they won’t disappear if you take a bit of time off. Sure, the adjustment back to them is a bit rough and took longer than I expected – but, I have a baseline of discipline, routines and determination that helped me get close to back on track fairly quickly.

So, what are my goals and focuses for May? It’s simple – all eight habits at 80%. My goal will be exactly the same for June and July. I want to see at least another three months of green across the board before I think about anything else.

This won’t be easy. Whilst I’m back on track (ish) now, I’m still feeling a slight effect from having the 20 days off in April. My appetite is a bit all over the place and I’m definitely feeling a bit rusty with my focus and getting back to my routines. Also, my new eighth habit (10K steps) was only tracked as a baseline last month (68%). I’ll need to see a decent improvement to hit 80% for the first time.

So, whilst a bit punchy, I want to go for it. I want 80% across the board for all eight habits, and then the same again for the next two months (and forever).

I’ll wrap up with an overview of my journey since Feb 2022:

It’s been a slow and successful build towards 80% consistency of seven core health habits:

Feb 2022 > Aug 2022 (7 months) – early stages of figuring things out, lots of reds and oranges
Sep 2022 > Dec 2022 (4 months) – figuring things out, and getting to 80% consistency on quite a few habits
Jan 2023 > Mar 2023 (3 months) – reaching my goal of 80% consistency for all seven core health habits.

Now, I have to move into the next phase – proving to myself these seven core health habits are built for life, along with adding 10K steps as an eighth. That’s what May, June and July is for.

I’m ready and more determined than ever. Let’s go!

P.S. As usual. If you’re struggling to establish some discipline and health habits in your life, feel free to reach out. I’d be happy to help.

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Daily Habits: March 2023 (a green wave at last!)

March 30, 2023

My goal for March was to keep all seven habits at 80% consistency. This would be the third consecutive month with all habits in the green – an important milestone, because it feels like a sensible benchmark for establishing a habit.

I also added a 10K steps habit in March. As with the other habits I’ve built, I’m starting slow. I don’t have a consistency goal. Instead, I want to establish a baseline percentage I can improve upon.

Here’s how I did:

I couldn’t have asked for more. Everything at 80% or over – and with a fair amount of comfort for most of them. They are all easy to keep up now. Most of the misses are a rare slip of attention, with a few intentionally planned.

I’m also really pleased with the 68% consistency for 10K steps – a strong baseline. As I expected, I didn’t find it easy. I struggled to fit them in for the first week or so. But, after a while I started to organise myself better and the second half of the month was much stronger than the first half. I didn’t appreciate my biggest challenge would be the weather. March has been miserable in the UK – lots of wind and rain!

Here is a picture of my last 3 months:

And here is my progress since Feb, 2022:

It’s an amazing place to be. Seven foundational health habits that I find easy to achieve over 80% of the time. Going forward, anything less is unacceptable. These are habits I will track and maintain at 80% consistency for life.

So, what does April bring?

I’m on holiday for the first three weeks of April (West Coast, US!). So, I’ll repeat what I did on holiday in August last year – no goals or expectations for any habits. That said, I will focus and track three habits that I want to do my best to keep at a good level – 3L water, 6.5 hours sleep and 10K steps. It shouldn’t take much to keep these at a good level whilst on holiday. They will also help me stay connected to healthy habits and feeling good.

When I get back from holiday, I’ll resume tracking all habits again for the last ten or so days of April. The aim will be to get back on track with a good level of consistency for all seven habits – even if I have no consistency goal for the month. And then, May is when it all starts again. My goals will be the same as March – all seven habits at 80% and an improvement on 10K steps (closer to 80%, perhaps even get into the green).

See you next month! 🙂

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My simple framework for consistency

March 22, 2023

Consistency is by far the most important factor in achieving long-term results. In fact, one of my favourite quotes at the moment is:

“Little by little, a little becomes a lot”

Small actions taken consistently, really do add up to some very significant results over the long-term.

Consistency is open to interpretation though. Doing something 100% of the time is being consistent. So, what’s 90%? What’s 80%? Where do you draw the line?

If you set the bar too high, it can often backfire. It becomes too hard to sustain. Ironically, trying to be too consistent, will actually cause inconsistency. On the flip side, if you set the bar too low, you won’t do a behaviour frequently enough to get results.

Recently, I’ve been thinking a lot about what exactly consistency means to me. I’ve settled on a definition and framework that feels right. I suspect it’s also the right way for most people to think about it:

A minimum of 80% consistency over a period of 30 days – with no more than two consecutive misses.

There are three parts to this, let’s break this down a bit.

80% consistency

I’ve found that 80% is a perfect balance between being consistent enough to get impressive results – yet still giving you the flexibility to enjoy your life and deal with challenging periods. Everything above 80% starts to become diminishing returns, when you take into account the marginal gains vs. the trouble you run into. It’s not worth the trade off.

30 days

Thirty days is a good length of time to measure consistency. It helps you see the bigger picture. You’re less likely to get bent out of shape by having a bad day – or even a bad couple of days. You can afford to miss up to six times in a 30 day period, and still achieve 80%.

Two consecutive misses

The consecutive misses aspect of consistency is something that I only recently figured out. It might even be more important than 80% and 30 days.

A single miss is easy to recover from. As we know, you can afford six of them in a 30 day period and still achieve 80% consistency. But, if you do have a miss, you must try and put things right the following day. Because, where one miss is a blip, two consecutive misses becomes the start of a pattern. The probability of another miss is higher after two consecutive misses. And so on, for three misses, and four misses etc. It’s a very slippery slope. So, I’ve found that you should try very hard to avoid two consecutive misses. And you never want to go more than two consecutive misses.

To give a bit of context, here’s how my habits are looking for March so far (21 days in):

The first thing you’ll notice is aside from 10K steps (a new habit I’m establishing a baseline for), I’m on track to achieve 80% for every habit. For some habits, I’m even trending towards between 90 and 100%. That’s fantastic, but it’s the icing on the cake and not my goal. I just happen to find those habits easier to do.

You’ll also notice that other than 10K steps, you won’t find more than one consecutive miss. When I miss (whether the miss is intentional or not – and sometimes it is intentional), I try very hard not to have another consecutive miss afterwards. And if I ever miss twice on the row, I’m on high alert.

So, a minimum of 80% consistency over a period of 30 days – with no more than two consecutive misses. That’s how I define consistency. It helps me get impressive results and live a balanced life.

I encourage you to spend some time thinking about what consistency means for you. Define it in a way that leaves no ambiguity. Because, when you get clear on stuff like this – things really start to click.

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Daily Habits: February 2023 (Building a green wave and adding a new habit!)

March 3, 2023

My goals for February were the same as January – all habits over 80%. This is because, whilst I am confident I have these habits locked down, I want to see three consecutive months to validate that.

Drum roll….

Green across the board – that’ll do. 😉

A few things I’m particularly proud of:

I hit my protein and water goals easily – despite increasing them significantly for February
My average sleep was strong at 7:21 (second strongest month ever)
In many cases, the misses were intentional and planned (vs. struggling to hit them in the past). Remember, I’m not trying to be perfect. The goal is not necessarily to hit 100% consistency (with the exception of alcohol)

Now, onto that new habit.

I asked Jamie (my Personal Trainer) if he had any recommendations for new habits to add in the future. He gave me some really solid advice – don’t add any. Instead, continue to nail the foundational habits I have. Avoid the risk of overwhelming myself by adding in new, non foundational habits.

As any good client will tend to do, I’m going to ignore his advice and add another habit for March. 😂

I don’t do this lightly (because often when I do, I pay for it). However, having a steps goal has been on my mind for a while. You might have noticed that I’ve never had a goal for activity. This is because Jamie programmes all of my workouts, and I’ve never had a problem with following his plan. I’m active 5-6 times a week – it’s just who I am. And in any case, it’s kinda hard to set a goal for it because the programming changes to reflect where I am, at any one point.

That said, I’ve slowly become convinced that I need to be consistent with walking. I was going to write an article about why walking is so good, but Thomas Delauer just completely nails it with this short video:

Being consistent with a 10K steps habit will be complementary to the other activity I’m doing and will uniquely help me get leaner. I also like the fact that it will force me to get out in fresh air more often and better use my mornings.

10K steps is not going to be a walk in the park (I literally did not see that pun coming – sorry!). It’s going to take quite a bit of intentional effort to hit.

In true habit building style, I will not set myself a consistency goal to start with. I will just track my baseline in March, and build towards 80% over time. This approach has worked for every other habit I’ve built. That said, I’m really hoping my baseline will be over 50%, but let’s see.

March, here we come!

P.S. I go on holiday on March 29th, so it’s going to be critical to build an early lead to counter balance this.

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Daily Habits: January 2023 (The start of a green wave!)

February 1, 2023

My goals for January were straight forward – all habits over 80%. This is the first step towards a larger goal of all habits over 80% for three consecutive months. I want to prove to myself that I have these seven habits completely nailed before I move onto anything new.

Here’s how I got on:

Now, that’s what you call knocking it out of the park!

I couldn’t be more pleased. I’m confident I now have all of these habits in the bank. It feels amazing to say that because less than a year ago, I only had two in the green (and one of them was by the skin of my teeth!). And now, through being focused and patient, I have seven habits that feel easy to do. I can’t explain how much better I feel, and how much healthier I am for building these habits. I feel like a different person, on a different level!

So, February. Whilst I’m going to stick to my word and not try anything new, I am going to make a couple of tweaks. I’m going to increase my water goal from 2 litres to 3 litres, and my protein goal from 120 grams to 150 grams. I suspect my hit rate is close to 80% for these higher targets anyway. That said, it’s going to shift things from very comfortable, to having to think a bit harder to ensure I hit those new higher targets. These feel like appropriate tweaks to make, whilst still feel that building three consecutive months of 80%+ is realistic.

Onto to building that second part of the green wave!

P.S. I now have a handful of people who have got in touch and are starting to track their own habits visually. It’s pretty awesome to be inspiring others to build discipline and good habits in their life. I have a few ideas for how to teach this properly to anyone who wants to give it a go. Watch this space. But, in the mean time, if you want any help, just get in touch!

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The biggest threat to building discipline and consistency

January 30, 2023

Even when you’re disciplined, rarely do you get a perfect day. When one arrives though, it’s really something to savour.

When you live a disciplined life, most days are good though. Each one is a solid step forward and something to be proud of. But, now again, there’s a potential car crash waiting around the corner. ‘Potential’ and ‘around the corner’ are key words there. It doesn’t have to happen. And that’s where a mitigation plan comes in.

What’s wrong with the odd car crash you might ask? Quite a lot.

For a start, it destroys momentum. Nothing is as big a threat to consistency than when momentum is disrupted. If you drink three litres of water every day, and then have a day or two where you don’t drink any? I can guarantee it’ll be at least twice as hard to drink three litres of water the next day. Five times as hard the following day.

A car crash seriously messes with your results. At best, it will cause your week to break even. But usually it puts you at least a few steps back. You then have to use the next few weeks to gain the ground back.

But, here’s why a car crash is particularly disastrous for consistency. Like a virus, it has a way of spreading and infecting other habits and behaviours in your life. Let’s say you’re used to sleeping seven hours a night, but choose to party hard one night and you only get four hours sleep. Every other habit and behaviour you hold dear is now under threat. It’ll be harder to eat well, exercise, drink water etc. It’s a very steep and slippery slope. Before you know it, many of your habits and behaviours are coming crumbling down.

That’s a long way of saying, you have to avoid car crashes if you want to hold onto a disciplined life.

This is where a mitigation plan comes in. If you know you have something potentially disruptive around the corner, you have to think ahead. What can you do to proactively tilt the balance so severely the other way – that you turn a car crash into a blip?

Blips are fine. A blip doesn’t destroy momentum. A blip doesn’t cause you to fall off the wagon. A blip doesn’t dent your results in the same way a car crash will. You can take a few blips every week and still sit nicely in the 80 / 20 zone (the place where you can enjoy life and reap the benefits of being disciplined and consistent).

Let me give you a couple of examples for what a mitigation plan looks like in practice:

Last week I had a meal out with friends. Even with my best willpower effort (and taking into account I was going to let loose a bit), it was inevitably going to be a high calorie and carb evening. So, I made sure to ensure every one of my seven tracked habits was in the bank beforehand. I was more active than I might usually have been that day. I also fasted until later in the day and made sure to head into the dinner with low calories, high protein and low carbs:

This tilted the balance so severely the other way, that it mitigated the evening meal. I didn’t end up tracking the evening meal (it’s hard to do in a restaurant), but I would guess my mitigation helped me roughly stay inline with where my total calories would be on a normal day. Sure, carbs would have been a bit higher than I would usually like, but it is what it is. Importantly, I downgraded a potential car crash to a blip.

Here’s another example. We went to a friend’s house in the village on Saturday night to play some poker. I suspected it was going to be a later night than I would usually have (I’m normally in bed by 10PM). I also often get up early on a Sunday morning (between 6 and 7AM) to go for a long walk. This all meant there was a pretty good chance of getting disastrous sleep and falling below my 6.30 hour goal.

Thinking ahead, I decided to change a few things. I’d skip the early morning walk. I also wouldn’t set an alarm, and would allow myself whatever time I needed to be fully rested.

It turns out it wasn’t a crazy late night, but it was enough to see me go to bed over an hour later than I might usually (it was worth it, poker was fun!). My daughter woke up about 5AM and got into our bed too, which disrupted my sleep further. As I had planned for, I woke up much later than I might have usually – 8AM.

This all meant I ended up with an epic sleep of 8:17 hours!

Intentionally waking later was the ultimate mitigation. Even if the poker night went on later than it did, my 6.5 hour sleep goal would have been safe. But, I went further than simply protecting it. I ended up turning a potential car crash into a WIN – because 8:17 was one of my top five sleeps of the month!

There’s nothing complicated, or even hard about a mitigation plan. What most people lack is the self awareness of upcoming events that will threaten your consistency – and to understand why that’s fatal. Once you get that, it’s easy and it feels natural to plan ahead and mitigate. And when you do this, you’ll find it so much easier to be consistent with the habits and behaviours you care about.

A last word on mitigation. It’s an advanced strategy. It assumes that you have built some discipline and consistency to start with. If you haven’t, start there. My best advice for that is to focus on one habit at a time and visually track your progress – as I do every month.

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My one non-negotiable habit

January 19, 2023

If I could only pick one habit that’s non-negotiable, it’s getting enough sleep. It’s EVERYTHING.

When sleep suffers, everything else starts to unravel.

I get anxious.

Other habits slip.

I get grumpier.

I’m less optimistic.

I don’t think as clearly.

My energy levels are lower.

I’m less productive.

I start to make poor decisions.

My work is lower quality.

I use my phone more.

The list goes on.

It took giving up alcohol for this to really click with me. I used to think that alcohol was the linchpin behaviour that derailed everything else. But, when I gave it up, I realised poor sleep was just as bad. And then I realised that a big part of alcohol causing problems was that it wrecked the quality of my sleep.

I’ve found getting enough sleep is even more important as you get older. I felt I could push the limits with it in my twenties. It got harder in my thirties. No chance in my forties.

Here is my sleep consistency for the last year, along with my average sleep:

Month	Sleep consistency (6.5 hours)	Average sleep
Feb 2022	50%	6:23
Mar 2022	74%	6:45
Apr 2022	77%	6:45
May 2022	81%	6:58
Jun 2022	73%	6:56
Jul 2022	68%	6:46
Aug 2022	52%	6:26
Sep 2022	83%	7:12
Oct 2022	81%	7:09
Nov 2022	80%	7:15
Dec 2022	87%	7:13

It took a while for me to figure out how to be 80%+ consistent, and to get my average over seven hours. But, I’ve finally managed it. It makes such a difference to how well everything else in life goes.

Here are a few quick tips:

Track your sleep (I use whoop).
Consciously plan your sleep and wake up times (it’s basic math).
When doing 2/, account for being awake for about an hour each night (interruptions, tossing and turning etc.).
When you do get a bad night’s sleep (hey, it happens), try and nap later in the day to offset it.

It’s not rocket science. It takes some effort to get everything dialled in. But, when you do, you’ll never look back.

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Why you have to build a disciplined life

January 10, 2023

As I build a more disciplined life, I understand why discipline equals freedom.

As you build more discipline, you start to feel more free. I know that doesn’t make sense on the surface. Wouldn’t being more disciplined lead to fewer choices? Nope, in fact, the exact opposite.

Almost every day, I drink two cups of espresso – never after midday. I’ve built this habit and it’s now easy to do. It requires no thought or effort. If I ever break it, it’s an intentional choice and worth it.

But, I used to drink at least ten cups of tea from the moment I woke up, to going to bed. I could never resist a double espresso after a big meal out at a restaurant. I tried to cut down many times, and found it very difficult. I knew it was too much caffeine. I knew it was hurting my sleep and therefore my health. Yet, it seemed to have a control over me that was too hard to break.

Almost every day, I drink two litres of water. This one requires a little more intention, but it’s not hard. I drink a litre quickly and early in the day. And I have a 1 litre Yeti water bottle that makes it easy to remember to drink more water – which I do.

But, I used to drink hardly any water on any given day. I’d remember at multiple points throughout the day, but never actually did the right thing and actually drink some water. Sometimes I would drink a glass or two, but it felt like a massive chore. I knew if I drank more water, I would feel better and be healthier. Yet, I still struggled to nail down the habit.

Almost every day, I push back my first bite of food to about 14.00. Only water and espresso until then. If I ever break it, again, it’s an intentional choice. This helps me be clear headed, alert and productive in the mornings. It helps me control my appetite and calorie intake. It helps keep my weight at the right level – which makes me feel good and gives me better health. And perhaps most importantly, it gives me control over my relationship with food. I’ll eat when I need to eat. I’ll eat when I say I’ll eat.

But, I used to eat as soon as I woke up. And from there, it was an autopilot, graze fest through to bed time. I’d eat for the sake of it. I’d get energy slumps throughout the day. I was often bloated and uncomfortable from eating too much and too frequently. I felt like a slave to food.

I could go on and on. Which versions of these sound more free? Which versions of these lead to more peace of mind? Which versions of these have more choice? Which versions of these lead to a higher quality life – both in the moment you decide to let loose a bit (i.e today I’m going to enjoy having pancakes for breakfast) and also in the long term (better long-term health)?

I can guarantee you, it’s totally possible to go from undisciplined to disciplined. And when you taste it, there’s no going back. But, talking about it and hoping for things to get better won’t work. You need to put systems in place. You need to get people around you that will keep you accountable.

A great first step is writing out your habits and then tracking them on a daily basis. It doesn’t have to be fancy – as you can see 😉

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Why most people fail to build new habits

January 5, 2023

Understanding the learning curve of a habit makes them a lot easier to build.

When you first try to build a new habit, it’s usually difficult. You’re doing something new. Your environment isn’t set up for you to succeed. This means you’re going to miss more than you hit.

But, if you stick with it, after a while, you start to notice things you can change that will make it easier. A hack here, a tweak there. This usually gets you to at least 50% consistency – which starts to make you feel OK about it all.

If you continue to stick with it (noticing a theme here?), you’ll notice that you stumble into one or two changes that make ALL the difference. They literally jump you straight to 70-80% consistency. From here, you can see the finishing line. You usually need just another couple of months to achieve 80%+ consistency with ease.

Let me give you a few examples:

When I first set myself a goal of eating at least 120 grams of protein, it seemed almost impossible.

The first thing I realised was that I needed an easy way to track it. Welcome, myfitnesspal. I quickly saw that I was eating about 50 – 75 grams a day – and even that felt tough. It took me a while to realise that because I do intermittent fasting, I had to make my first meal (lunch) really count. If I didn’t get enough protein in that meal, the rest of the day became an almost impossible hill to climb. So, lunch became meat, nuts and veggies, which netted me about 50 – 60 grams of protein.

But, it was still hit and miss getting to 120 grams of protein with just an evening meal to follow. I realised I needed to get an afternoon snack in to bridge the gap. Through some trial and error, I ended up adding in some high protein greek yoghurt and a protein shake mid-afternoon. This gives me 65 grams of protein, which means I’m now heading into dinner with 120 grams of protein in the bank. Dinner then usually gives me between 30 and 60 grams of protein, depending on what it is (I’m way more flexible given it’s a family meal).

Fast forward to today, and I’m on track this month to hit 80%+ consistency for 120 grams of protein per day. And you know what? It’s EASY. I’ve gone from almost impossible to easy in two months. I now have to really do something unusual to fall below it.

Here’s another example. When I first set my sleep goal of 6.5 hours, it was super tough. I managed it about 50% of the time. But, as I continued to focus on it, I realised a few things that needed to change to jump me to 80%.

The biggest thing I noticed was the math needed to ensure 6.5 hours. It sounds stupid, because it’s so obvious. But, I needed to start to actually think about what it took to get 6.5 hours sleep. When I would wake up. When I would head to bed. And importantly, the fact that you tend to lose about an hour each night falling asleep and waking in the night. This led to me becoming more flexible on waking early every morning. Now, when I have a morning where I have to wake early, I think ahead and be sure to get to bed early enough to still hit 6.5 hours.

Nowadays, the only time I don’t hit 6.5 hours sleep is when I have a commitment in the evening, combined with a lack of flexibility on what time I can wake. I literally can’t make the math work. Or, something rare like I’m sick, or my daughter is going through a rough time sleeping. And that’s usually less than 20% of the time.

So, now it feels easy to hit 80% consistency. My average sleep is now over seven hours. It’s gone from super tough to easy in four months.

As you can see, it’s not exactly rocket science. Most people simply give up early in the process – when it’s difficult and you’re not seeing many results. But, that’s just the first part of the process. You need to manage your expectations and be easy on yourself. You need to have some patience. If you can push through the early tough stage, you give yourself the chance to learn what it takes to be consistent. And from there, it gets exponentially easier.

Some habits can take 30 – 60 days. You start at over 50% and it becomes pretty obvious what you need to do to reach 80%+ consistency. Other habits can take six months and are a much more difficult journey. But the learning curve is usually similar. If you can have some awareness of it, it’ll help you stay the course and be more successful in establishing new habits.

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Daily Habits: December 2022 (my proudest month!)

December 31, 2022

Last month, I said November was my strongest month since I’ve been tracking my daily habits. Whilst statistically true, December is the month I’m most proud of.

I knew December was going to be a minefield. One of the reasons I’ve been able to build consistency with my habits this year is because I’ve created an environment that gives me the best chance of success. The holiday season means I lose a lot of that – travel, more socialising, easier access to food etc..

Because of this, I decided to lower my expectations in December. I’d still push for 80% consistency for all habits, but wouldn’t beat myself up if I fell short – which I fully expected to.

Here’s how December came out:

I consider that a smash. I kept five of my habits over the 80% threshold. That’s astonishing to me. Remember, it was only eleven months ago that I struggled to keep two habits above the 80% threshold. Now I can easily keep FIVE above the threshold – and in one of the most challenging months of the year.

Protein and intermittent fasting took a big hit. I knew this would happen. They are my two most challenging habits and still very reliant on a predictable environment and routine. I need a few more months to strengthen these.

That brings me to my goals for January 2023. That’s a straightforward one. I want three months back to back of green – all habits over 80%. I need to know for sure I have these seven health habits ‘in the bank’ before I focus on anything new.

Here’s to starting January 2023 strong!

P.S. If you want to create a better set of health habits in 2023, check out Five things I’ve found to be super helpful in establishing new habits. And feel free to get in touch – I’d love to help.

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