Day 7 - Habits

7-day-wellbeing-challenge-habits

Lesson 19

Challenge #7: Create a wellbeing action plan

We made it to the final day of the wellbeing challenge! How are you feeling??

I don’t know about you, but I’m feeling energized, happy and motivated!

Our final topic is about building habits so we can continue to add wellbeing practices to our daily, weekly and monthly routines.

Today’s challenge is to create an action plan that you will use to integrate wellbeing into your life.

Think about everything we discussed this week, strategies you want to adopt, practices you think are interesting, and activities that make sense. Jot down a plan for how you will continue to make wellbeing a priority.

What are you adding to your list? What is the ONE thing that would make the biggest difference in your overall wellbeing?


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Lesson 20

I recently read about a great way to build habits using paper clips:

There is a story about Trent Dyrsmid, who made immediate progress as a stock broker thanks to a simple and relentless habit that he used each day.

On his desk, he placed two jars. One was filled with 120 paper clips. The other was empty.

Every morning, he started with 120 paper clips in one jar and would keep dialing the phone until he had moved them all to the second jar.

And that was it. 120 calls per day. One paper clip at a time.

Within 18 months, Trent’s book of business grew to $5 million in assets. By age 24, he was making $75,000. Within a few years, outside firms began recruiting him because of his success, and he landed a $200,000 job with another company.

All because of paper clips!

The Paper Clip Strategy works particularly well because it creates a visual trigger that can help motivate you to perform a habit with more consistency. Here’s why:

  • Visual cues remind you to start a behavior
  • Visual cues display your progress on a behavior
  • Visual cues can have an additive effect on motivation
  • Visual cues can be used to drive short-term and long-term motivation

What habit do you want to build? How can you use the Paper Clip Strategy to achieve your goals?


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Lesson 21

And just like that, we’re at the very last post of the challenge.

At the end of the day, habits are simply behavior changes. And we know how hard it can be to change our behavior!

Making a change in our behavior means we’re adding something or subtracting something. The hard part is figuring out what that is.

For example, if your goal is to go to the gym for an hour three times a week, the first thing you have to figure out is, what are you not going to be doing during those hours. What do you have to stop doing to free up three hours per week?

But we don’t tend to think about those things, so one great secret to succeeding at change is to be aware of what isn’t going to happen once you start going to the gym. Or sleeping for 8 hours. Or getting a monthly massage.

The other thing we tend to do is pile on many new goals and habits at once: we want to drink more water, go to the gym, take more naps, play with our kids, eat more kale, meditate, start journaling…. And the list goes on.

Instead of trying to tackle everything at the same time, choose ONE thing. Once you can confidently say that it’s an ingrained habit, then you can add in something else.

Remember, it takes about 30 days for a habit to stick, so give it some time to catch on.

Another secret to success is to make sure that what you’re trying to change is something YOU really want to do, not something you feel you SHOULD do.

You’re much less likely to accomplish a change if you don’t want to do it, and it’s not in keeping with your values. So, if you don’t like running, don’t set a goal to run one mile every day. Choose an activity you DO enjoy.

A final key to success is to make your goal public. Share it with a friend or family member, or better yet, find an accountability partner who shares your same goal, and tackle it together.

Remember how social wellbeing improves our overall wellbeing?

There’s so much to be said for the power of peer support. It improves our chances of succeeding at a goal, it motivates us to keep going when we feel like giving up, and it reminds us that we’re not alone in our journey.

So here’s our last question for this challenge: what are you committing to?


Congratulations! You did it!

If you completed all 7 days of the Wellbeing Challenge, email me to let me know!

One random winner per month will receive a self-care package to help you continue your wellbeing habit!

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