Welcome back to the ' Girl, We Grown Now podcast. This week we have another mindset-focused episode, in this episode we dive into transforming not-so-great habits into healthier ones. We explore how rewiring your brain and setting the right environmental cues can make habit changes more achievable. From understanding the habit loop to practical examples like building a running habit, we break down the steps to make positive changes stick.
We also discuss the importance of breaking old patterns, starting small, and surrounding yourself with supportive influences. Additionally, we touch on the significance of positive self-talk and visualization in achieving your goals. Join us as we uncover how to set yourself up for success and create lasting habits that align with your vision for a better you!
Don't forget to leave a review and share this episode with friends who might benefit from these insights. Let's grow together, Grown Girl Gang!
Links to Check Out!
Connect w/ Victoria on TikTok
Connect w/ Victoria on IG
Connect w/ GWGN Podcast on TikTok
Connect w/ GWGN Podcast on IG
Shop GWGN Recommendations
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Set up the right cues in your environment. When you want to build a habit,
make it easier by setting the things that you need to start your habit in plain sight.
Music.
Hello, Grown Girl Gang. Welcome back to the Grow We Grow Now podcast.
I am your host, Victoria, and I am so happy that you are here.
(00:24):
If you are looking for tips, advice, and or inspiration, then you are in the right place.
This podcast was created to help you navigate life and live your most fulfilled and authentic life.
So we are back with another mindset focused episode.
And in today's episode, I want to talk about how we can go about transforming
(00:47):
our not so great habits and making better healthy habits.
So when it comes to changing your habits,
your mindset, and being able to rewire your brain is a huge part of the process
if you want to successfully change your habits and build consistency with your habits.
(01:08):
A habit is something you repeat so regularly.
It can be hard to change because sometimes our habits become unconscious things
that we do often and most of the time it's really easy to not even realize that
you're doing something.
I'm sure a lot of you guys have been doing something and someone like a family
(01:29):
member or a close friend has pointed out and asked you like,
hey, have you noticed that you do XYZ all the time? And you're like, what?
I do? No, I haven't. But now that they've pointed it out, you kind of know.
So I feel like a lot of habits fall into that category.
So for this episode, I wanted to get a better understanding of where our habits
(01:49):
come from. So I did a little bit of research.
According to an article on healthline.com, our sensory nervous system is always
monitoring actions we take that will deliver a hit of dopamine,
which is the brain's reward chemical.
We are literally wired to seek out pleasure, whether what we are doing is good or bad for us.
(02:12):
When our brain recognizes a pattern such as a connection between action and satisfaction,
satisfaction it will file that information away in
an area of the brain called the basal ganglia
this is also where we develop emotions and memories
but it's not where conscious decisions are made so since our habits are forming
(02:32):
in a region of the brain that's out of our conscious control this is likely
why it can be so so hard to break a habit since as i said earlier we're We're
barely aware that we're doing them if we are even aware at all.
Another thing that I think is really important to understand about habits is
this thing called the habit loop.
So if you haven't heard of it, I'm going to give you a little breakdown on what that is.
(02:56):
So the habit loop consists of four parts. We have the cue, which is a trigger.
It can literally be a place, a person, a thing, really anything that triggers you.
And then after that, we have the craving, which is the stimulus that causes
you to desire a certain result that you find rewarding and it really is the
motivation behind the action that you're taking.
(03:18):
And from that craving comes the response, which is the behavior that was driven
by the craving that will get you the result that you are looking for.
And then that leads us to the reward.
So you get the result and you feel this sense of reward and it satisfies your craving.
The interesting thing about this is that the pleasure or relief that we get
(03:39):
reinforces the cue, making the cue even better at triggering the craving next time.
And that is how we get into a continuous loop that we call the habit loop.
So even though the habit loop makes it easy to understand why habits are hard to break,
we can also use this to our advantage to try to manipulate it so that we can
(04:05):
build better For example,
a way that you can use the habit loop and really hack it is to think about what
you want to create and figure out a way that you can manipulate your habits.
This habit using the four things that we just talked about to make it a more
consistent habit. So let's try to walk through an example together.
So I am getting back into running.
(04:26):
So I'm going to use that as an example, since it's fresh on my mind.
In terms of the habit loop, if I am going to try to hack my way into building
a running habit, these are some things that I could do.
So for the cue, I need to think of something that will trigger me to run.
So one, this is going going to be different for everyone. But for me,
that looks like leaving my running shoes by the door and having my running outfit out,
(04:50):
preparing it at night and putting it on my bathroom counter because the first
place that I go to when I wake up is the bathroom so that I can start my oral care.
And if I go in there, start my oral care, I'll see my clothes right on the countertop.
So after I finish that, it's easy for me to get dressed for my run.
And I look over, I see my shoes at the door.
So everything is ready for me to run. I'll actually also put like my running
(05:14):
pouch, whatever I'm taking with me, just put everything by the door.
So everything is out visible and easy to find. So that running is just like
this seamless action and I don't have to go searching for things.
And you know, it just takes all the guessing and frustration out of getting
up early and going to do something.
So that's the cue and then the
craving. So what is something I can use to motivate myself to want to run.
(05:38):
So that can look like fitting back into your favorite pair of jeans.
It could also be a race that you're training for.
It can be a running club that you joined.
Or you can even tie it to something that's a little bit more immediate,
like waiting to listen to your favorite podcast or a new audio book and saving
those for only when you run.
(06:00):
And then the response is the running itself and then the reward.
So this is the result that satisfied my craving.
So if my craving was to get ready for a race, that would mean that my reward
is going to to be seeing the improvement in my running times and the distance that I can run.
And if my craving is being able to listen to my favorite podcast or a new audio
(06:25):
book, then that is the reward.
I ran so I was able to listen to the latest episode of my favorite podcast or
I ran so I was able to start my new audio book.
That result was something that was rewarding to me.
So it will will become easier to run the next time and the time after that if
I really am careful to pick a reward that's actually rewarding and actually satisfies me.
(06:49):
So again, whatever the reward is, it needs to be something that motivates and satisfies you.
So with that being said, another important part of building a new habit involves
being able to break your old habits that are holding you back.
So let's talk about how we can go about breaking old patterns and habits and establishing new ones.
(07:11):
So outside of the habit loop, the very first
thing that is crucial if you want to
break an old habit is to acknowledge the habits that you have and figure out
which ones are aligned with your vision and where you want to go and the version
of yourself that you you want to become and which habits do you currently have
(07:32):
are just not in alignment with the version of yourself you're trying to create,
where you want to go, and habits that you just know that you need to break.
So in order to figure that out, I think a really good tool is,
I feel like I talk about journaling a lot.
Journaling is such a great tool to reflect. So my suggestion would be to get
(07:53):
out a journal and write down a list of the habits that you have.
Identify which habits you think would be beneficial for you to break or change.
And then for those habits that you want to change or break, I want you to ask
yourself, what are you currently getting out of these habits?
And really get to the root cause and understand what satisfaction or what reward
(08:16):
are you getting out of these And I think once you have a clear understanding
of what these habits are getting you,
then it will be easier for you to figure out what needs to change.
And for me personally, I think instead of just focusing on dropping a habit,
I think it's so much easier to take a habit you want to break and swap it out with a better habit.
(08:39):
So I think even in this reflection process, if you really understand what kind
of reward or pleasure that you are getting out of this habit you want to break,
it can be easier to determine what is a healthier, better habit that I can replace
this with that will give me either the same or a similar sense of pleasure that
I'm getting out of this habit right now.
(09:00):
Now, sometimes when it comes to trying to become this better version of ourself
and breaking habits, it can feel like we just have to make all of these changes at once.
But I want us to really remember that it is okay to start small.
Small habits lead to big changes. So we really have to be willing to get rid
(09:20):
of the all or nothing mentality.
If that mentality works for you, great, keep at it.
But for a large majority of us, that all or nothing mentality does not work
for us. we go all in for like two weeks and then we end up giving up.
And it's because it's just too much at once.
So I love the idea of starting small and letting small little changes lead to big changes.
(09:42):
For example, if you want to start running, telling yourself that you were going
to run for five days out of the week is not going to be starting small.
That is literally going all in. So maybe start with, I'm going to run two days a week.
And maybe usually you sleep in on Wednesday and Friday, but you're going to
wake up an hour early so that you can go run. Whatever it is, just
(10:04):
start small and build upon that habit so you start
running two days a week once you get consistent with that for
a couple of months then you add on another day and then another day
and before you know it within the span of nine
months you will be running five days a week but the
beauty is that you gave yourself time to get there and you gave yourself time
to get consistent with two days a week then three days a week then four and
(10:27):
then five so when you build that way you are more likely to create a sustainable
habit that can stay with you long-term instead of just yo-yoing, starting a habit,
quitting because you just get tired and burnt out and you're overworking yourself
and then just following that same loop of starting, quitting, and starting over.
(10:47):
So I think it's really important to start small and remembering that whatever
habit swaps that you decide to make, they have to make sense and they have to be doable for you.
So maybe some of us can start out the gate planning to run five days a week,
but for majority of us, if you haven't ran in a long time or maybe you've never
ran, starting out five days a week running is not gonna be doable,
(11:11):
but one or two days a week likely will be.
Another thing that's really crucial when it comes to transforming our habits
is really being conscious of the things that we are taking in because what we
feed our mind, that becomes our mindset.
What I mean by that is if you want to become a certain version of yourself or do something new,
fill your mind with positive things that are going to help you become that version
(11:34):
of yourself and also start making positive changes and developing different
actions that are going to lead you to whatever it is that you are trying to do.
We really are affected by everything that we consume from the shows we watch
to the music we listen to.
It's all affecting us whether we realize it or not.
(11:54):
Also the people we hang out with they have a
huge huge effect on us and i know
i just talked about this in a previous episode but like who
we hang out with they're really going to play a huge part into whether or not
we accomplish the things that we want to accomplish so really just hanging out
with people who are supportive and who encourage you on your journey of growing
(12:15):
and changing but if you're hanging out with people who you tell like hey i want
to start this new habit and
they're over here trying to get you to do things that are not aligned with that,
those are not supportive people.
And maybe it would be helpful for you to distance yourself from them so you
can build your habit and you can be in a very supportive and positive environment
(12:36):
that's conducive to what you are trying to accomplish.
Another thing is the words that we say to ourself and the words that we allow
the people in our lives to pour
into us are all affecting us either in a good way or a not so great way.
So it's really important for us to monitor the things that we allow into our mind.
And the third thing is really speaking possibility into existence.
(13:02):
Affirm that it is possible. As humans, we naturally tend to grasp on the negative things.
So if you can reframe your language around things, instead of saying,
I can't do this, this is too hard, or finding every excuse in the book to validate
why you feel like you can't do something,
but instead saying, you know what? I've never done this before.
(13:24):
I'm not exactly sure how to start, but I know that I can figure out anything.
And you know, there's always Google. We can figure out something if we truly
put our minds to it and we put the effort into it.
Or you can also say, you know what,
this is a new thing for me and I am so excited to learn how to do this.
Even if you don't fully believe it at first, continuously speaking positivity
(13:49):
and and possibility about the things that you want to do and affirming that
you can do them will help you rewire your brain.
I always think about when I, when I was younger, when I was in college,
I think about how I was someone who I would never really curse.
I really don't curse now, but I remember my freshman year of college,
I had this friend that I would hang out with all the time and she would curse like a sailor.
(14:13):
And over time I realized that I was starting to curse like and it felt like
such an outer body experience.
But I think this really just solidified to me that when you are hearing something
consistently or you are around something consistently, it starts to rub off on you.
So that is why I am such a firm believer that the words that we say,
(14:35):
the words that people around us say are impacting us and they are seeping into
who we are, whether whether we try to block it out or not.
The fourth thing is to visualize success.
So as I said earlier, I'm currently trying to get back into running and as simple
and kind of cheesy as it sounds, but before I go on a run, I try to visualize myself running,
(15:00):
myself running effortlessly, running at the pace that I want to run and me finishing
it and really like visualizing the whole process and getting to the end,
feeling super accomplished.
I like to take a few minutes to visualize all of that before I start my run.
And it really helps me kill my runs. When I visualize that I'm able to run three
(15:22):
miles at X pace, like I tend to run so much better than when I go into it of a mindset of dread.
Like I don't feel like running today. I really don't want to do this, but here I am.
I think again, like visualizing success, believing that it's possible and like
seeing yourself accomplish that is literally going to change the game. Trust me, try it.
(15:43):
Also, this is a part of what I mentioned when I was going through the habit
loop example, but set up a habit loop.
Up the right cues in your environment. When you want to build a habit,
make it easier by setting the things that you need to start your habit in plain sight.
That's why I'll put my running shoes by the door and I'll put my workout outfit
on the counter because all of that puts everything in plain sight.
(16:03):
So I just grab it and I go before I give myself time to talk myself out of it
or before I say, oh, I can't find X, Y, and Z, so I guess I can't go.
No, have everything out and And just really setting up the right cues will help
you really stay consistent with building that habit.
For example, if you want to eat healthy, keeping all of your healthy food in
(16:24):
the front of your fridge, hiding your snacks and your junk food,
or even better, not buying them, that is going to help you eat healthier because
it's going to be the food that you see.
Obviously, there's Uber Eats, but maybe just like taking the app off your phone
while you're trying to build this habit, but really just setting up the right
cues and making it so that you cannot fail at changing your habits.
(16:46):
It's going to be a game changer when it comes to transforming your habits.
So really all of this is such a mind thing.
And as I said earlier, your mind and rewiring your brain is so,
so crucial when you want to build a better habit.
So really just taking the time to reframe your mindset,
(17:06):
reframe the language that you put around things that you are trying to do and
when you are speaking about and to yourself,
setting up your environment with the right cues to make these better habits
are really going to be building blocks on getting you the habits that you want
to create the life that you want.
And once you're able to transform your mindset, you will be able to update your habits.
(17:27):
And once you build better habits, you are really going to get control of your
life and you are going to realize that.
The world is your oyster. If you put your mind to something and you decide to
put the effort, the time, the sacrifice and everything that you need to get
what you want, you are going to be so much better for it.
(17:48):
And I truly believe that there are so many people that we can look at as examples,
but when you really want to do something and you want to make something happen,
you can, but you just need to transform your mindset and trust me, you will get there.
So anyways, I hope that you guys are loving these little short and sweet solo
episodes. I'm thinking about doing more of them.
(18:08):
So please, please, if you have 30 seconds, leave me a review,
letting me know what you're loving, letting me know if you're not loving this,
letting me know what topics you would like to hear next, any series or whenever
I do series, but please give me your feedback.
It's all welcomed. I love constructive feedback. So if you can take a moment
to leave me a review, you. I will appreciate it.
(18:30):
And also it will help me get my show out to more people.
So I hope you all have an amazing week and we will chat next week. Bye grown girl gang.
Thank you all for tuning into this week's episode. If you really loved the episode
and you felt like it resonated with you, be sure to share the love and share
the episode with a friend.
Also, if you could take a minute and head to the review section,
(18:52):
wherever you listen to your podcast and leave me a review, you letting me know
what you're loving about these episodes and which topics you want to hear next.
That way I can make sure that I continue creating episodes that you love.
Also make sure you hit the subscribe button so that you don't miss an episode.
Until next week, bye grown girls.
Music.
Set up the right cues in your environment. When you want to build a habit,
make it easier by setting the things that you need to start your habit in plain sight.
Music.
Hello, Grown Girl Gang. Welcome back to the Grow We Grow Now podcast.
I am your host, Victoria, and I am so happy that you are here.
(00:24):
If you are looking for tips, advice, and or inspiration, then you are in the right place.
This podcast was created to help you navigate life and live your most fulfilled and authentic life.
So we are back with another mindset focused episode.
And in today's episode, I want to talk about how we can go about transforming
(00:47):
our not so great habits and making better healthy habits.
So when it comes to changing your habits,
your mindset, and being able to rewire your brain is a huge part of the process
if you want to successfully change your habits and build consistency with your habits.
(01:08):
A habit is something you repeat so regularly.
It can be hard to change because sometimes our habits become unconscious things
that we do often and most of the time it's really easy to not even realize that
you're doing something.
I'm sure a lot of you guys have been doing something and someone like a family
(01:29):
member or a close friend has pointed out and asked you like,
hey, have you noticed that you do XYZ all the time? And you're like, what?
I do? No, I haven't. But now that they've pointed it out, you kind of know.
So I feel like a lot of habits fall into that category.
So for this episode, I wanted to get a better understanding of where our habits
(01:49):
come from. So I did a little bit of research.
According to an article on healthline.com, our sensory nervous system is always
monitoring actions we take that will deliver a hit of dopamine,
which is the brain's reward chemical.
We are literally wired to seek out pleasure, whether what we are doing is good or bad for us.
(02:12):
When our brain recognizes a pattern such as a connection between action and satisfaction,
satisfaction it will file that information away in
an area of the brain called the basal ganglia
this is also where we develop emotions and memories
but it's not where conscious decisions are made so since our habits are forming
(02:32):
in a region of the brain that's out of our conscious control this is likely
why it can be so so hard to break a habit since as i said earlier we're We're
barely aware that we're doing them if we are even aware at all.
Another thing that I think is really important to understand about habits is
this thing called the habit loop.
So if you haven't heard of it, I'm going to give you a little breakdown on what that is.
(02:56):
So the habit loop consists of four parts. We have the cue, which is a trigger.
It can literally be a place, a person, a thing, really anything that triggers you.
And then after that, we have the craving, which is the stimulus that causes
you to desire a certain result that you find rewarding and it really is the
motivation behind the action that you're taking.
(03:18):
And from that craving comes the response, which is the behavior that was driven
by the craving that will get you the result that you are looking for.
And then that leads us to the reward.
So you get the result and you feel this sense of reward and it satisfies your craving.
The interesting thing about this is that the pleasure or relief that we get
(03:39):
reinforces the cue, making the cue even better at triggering the craving next time.
And that is how we get into a continuous loop that we call the habit loop.
So even though the habit loop makes it easy to understand why habits are hard to break,
we can also use this to our advantage to try to manipulate it so that we can
(04:05):
build better For example,
a way that you can use the habit loop and really hack it is to think about what
you want to create and figure out a way that you can manipulate your habits.
This habit using the four things that we just talked about to make it a more
consistent habit. So let's try to walk through an example together.
So I am getting back into running.
(04:26):
So I'm going to use that as an example, since it's fresh on my mind.
In terms of the habit loop, if I am going to try to hack my way into building
a running habit, these are some things that I could do.
So for the cue, I need to think of something that will trigger me to run.
So one, this is going going to be different for everyone. But for me,
that looks like leaving my running shoes by the door and having my running outfit out,
(04:50):
preparing it at night and putting it on my bathroom counter because the first
place that I go to when I wake up is the bathroom so that I can start my oral care.
And if I go in there, start my oral care, I'll see my clothes right on the countertop.
So after I finish that, it's easy for me to get dressed for my run.
And I look over, I see my shoes at the door.
So everything is ready for me to run. I'll actually also put like my running
(05:14):
pouch, whatever I'm taking with me, just put everything by the door.
So everything is out visible and easy to find. So that running is just like
this seamless action and I don't have to go searching for things.
And you know, it just takes all the guessing and frustration out of getting
up early and going to do something.
So that's the cue and then the
craving. So what is something I can use to motivate myself to want to run.
(05:38):
So that can look like fitting back into your favorite pair of jeans.
It could also be a race that you're training for.
It can be a running club that you joined.
Or you can even tie it to something that's a little bit more immediate,
like waiting to listen to your favorite podcast or a new audio book and saving
those for only when you run.
(06:00):
And then the response is the running itself and then the reward.
So this is the result that satisfied my craving.
So if my craving was to get ready for a race, that would mean that my reward
is going to to be seeing the improvement in my running times and the distance that I can run.
And if my craving is being able to listen to my favorite podcast or a new audio
(06:25):
book, then that is the reward.
I ran so I was able to listen to the latest episode of my favorite podcast or
I ran so I was able to start my new audio book.
That result was something that was rewarding to me.
So it will will become easier to run the next time and the time after that if
I really am careful to pick a reward that's actually rewarding and actually satisfies me.
(06:49):
So again, whatever the reward is, it needs to be something that motivates and satisfies you.
So with that being said, another important part of building a new habit involves
being able to break your old habits that are holding you back.
So let's talk about how we can go about breaking old patterns and habits and establishing new ones.
(07:11):
So outside of the habit loop, the very first
thing that is crucial if you want to
break an old habit is to acknowledge the habits that you have and figure out
which ones are aligned with your vision and where you want to go and the version
of yourself that you you want to become and which habits do you currently have
(07:32):
are just not in alignment with the version of yourself you're trying to create,
where you want to go, and habits that you just know that you need to break.
So in order to figure that out, I think a really good tool is,
I feel like I talk about journaling a lot.
Journaling is such a great tool to reflect. So my suggestion would be to get
(07:53):
out a journal and write down a list of the habits that you have.
Identify which habits you think would be beneficial for you to break or change.
And then for those habits that you want to change or break, I want you to ask
yourself, what are you currently getting out of these habits?
And really get to the root cause and understand what satisfaction or what reward
(08:16):
are you getting out of these And I think once you have a clear understanding
of what these habits are getting you,
then it will be easier for you to figure out what needs to change.
And for me personally, I think instead of just focusing on dropping a habit,
I think it's so much easier to take a habit you want to break and swap it out with a better habit.
(08:39):
So I think even in this reflection process, if you really understand what kind
of reward or pleasure that you are getting out of this habit you want to break,
it can be easier to determine what is a healthier, better habit that I can replace
this with that will give me either the same or a similar sense of pleasure that
I'm getting out of this habit right now.
(09:00):
Now, sometimes when it comes to trying to become this better version of ourself
and breaking habits, it can feel like we just have to make all of these changes at once.
But I want us to really remember that it is okay to start small.
Small habits lead to big changes. So we really have to be willing to get rid
(09:20):
of the all or nothing mentality.
If that mentality works for you, great, keep at it.
But for a large majority of us, that all or nothing mentality does not work
for us. we go all in for like two weeks and then we end up giving up.
And it's because it's just too much at once.
So I love the idea of starting small and letting small little changes lead to big changes.
(09:42):
For example, if you want to start running, telling yourself that you were going
to run for five days out of the week is not going to be starting small.
That is literally going all in. So maybe start with, I'm going to run two days a week.
And maybe usually you sleep in on Wednesday and Friday, but you're going to
wake up an hour early so that you can go run. Whatever it is, just
(10:04):
start small and build upon that habit so you start
running two days a week once you get consistent with that for
a couple of months then you add on another day and then another day
and before you know it within the span of nine
months you will be running five days a week but the
beauty is that you gave yourself time to get there and you gave yourself time
to get consistent with two days a week then three days a week then four and
(10:27):
then five so when you build that way you are more likely to create a sustainable
habit that can stay with you long-term instead of just yo-yoing, starting a habit,
quitting because you just get tired and burnt out and you're overworking yourself
and then just following that same loop of starting, quitting, and starting over.
(10:47):
So I think it's really important to start small and remembering that whatever
habit swaps that you decide to make, they have to make sense and they have to be doable for you.
So maybe some of us can start out the gate planning to run five days a week,
but for majority of us, if you haven't ran in a long time or maybe you've never
ran, starting out five days a week running is not gonna be doable,
(11:11):
but one or two days a week likely will be.
Another thing that's really crucial when it comes to transforming our habits
is really being conscious of the things that we are taking in because what we
feed our mind, that becomes our mindset.
What I mean by that is if you want to become a certain version of yourself or do something new,
fill your mind with positive things that are going to help you become that version
(11:34):
of yourself and also start making positive changes and developing different
actions that are going to lead you to whatever it is that you are trying to do.
We really are affected by everything that we consume from the shows we watch
to the music we listen to.
It's all affecting us whether we realize it or not.
(11:54):
Also the people we hang out with they have a
huge huge effect on us and i know
i just talked about this in a previous episode but like who
we hang out with they're really going to play a huge part into whether or not
we accomplish the things that we want to accomplish so really just hanging out
with people who are supportive and who encourage you on your journey of growing
(12:15):
and changing but if you're hanging out with people who you tell like hey i want
to start this new habit and
they're over here trying to get you to do things that are not aligned with that,
those are not supportive people.
And maybe it would be helpful for you to distance yourself from them so you
can build your habit and you can be in a very supportive and positive environment
(12:36):
that's conducive to what you are trying to accomplish.
Another thing is the words that we say to ourself and the words that we allow
the people in our lives to pour
into us are all affecting us either in a good way or a not so great way.
So it's really important for us to monitor the things that we allow into our mind.
And the third thing is really speaking possibility into existence.
(13:02):
Affirm that it is possible. As humans, we naturally tend to grasp on the negative things.
So if you can reframe your language around things, instead of saying,
I can't do this, this is too hard, or finding every excuse in the book to validate
why you feel like you can't do something,
but instead saying, you know what? I've never done this before.
(13:24):
I'm not exactly sure how to start, but I know that I can figure out anything.
And you know, there's always Google. We can figure out something if we truly
put our minds to it and we put the effort into it.
Or you can also say, you know what,
this is a new thing for me and I am so excited to learn how to do this.
Even if you don't fully believe it at first, continuously speaking positivity
(13:49):
and and possibility about the things that you want to do and affirming that
you can do them will help you rewire your brain.
I always think about when I, when I was younger, when I was in college,
I think about how I was someone who I would never really curse.
I really don't curse now, but I remember my freshman year of college,
I had this friend that I would hang out with all the time and she would curse like a sailor.
(14:13):
And over time I realized that I was starting to curse like and it felt like
such an outer body experience.
But I think this really just solidified to me that when you are hearing something
consistently or you are around something consistently, it starts to rub off on you.
So that is why I am such a firm believer that the words that we say,
(14:35):
the words that people around us say are impacting us and they are seeping into
who we are, whether whether we try to block it out or not.
The fourth thing is to visualize success.
So as I said earlier, I'm currently trying to get back into running and as simple
and kind of cheesy as it sounds, but before I go on a run, I try to visualize myself running,
(15:00):
myself running effortlessly, running at the pace that I want to run and me finishing
it and really like visualizing the whole process and getting to the end,
feeling super accomplished.
I like to take a few minutes to visualize all of that before I start my run.
And it really helps me kill my runs. When I visualize that I'm able to run three
(15:22):
miles at X pace, like I tend to run so much better than when I go into it of a mindset of dread.
Like I don't feel like running today. I really don't want to do this, but here I am.
I think again, like visualizing success, believing that it's possible and like
seeing yourself accomplish that is literally going to change the game. Trust me, try it.
(15:43):
Also, this is a part of what I mentioned when I was going through the habit
loop example, but set up a habit loop.
Up the right cues in your environment. When you want to build a habit,
make it easier by setting the things that you need to start your habit in plain sight.
That's why I'll put my running shoes by the door and I'll put my workout outfit
on the counter because all of that puts everything in plain sight.
(16:03):
So I just grab it and I go before I give myself time to talk myself out of it
or before I say, oh, I can't find X, Y, and Z, so I guess I can't go.
No, have everything out and And just really setting up the right cues will help
you really stay consistent with building that habit.
For example, if you want to eat healthy, keeping all of your healthy food in
(16:24):
the front of your fridge, hiding your snacks and your junk food,
or even better, not buying them, that is going to help you eat healthier because
it's going to be the food that you see.
Obviously, there's Uber Eats, but maybe just like taking the app off your phone
while you're trying to build this habit, but really just setting up the right
cues and making it so that you cannot fail at changing your habits.
(16:46):
It's going to be a game changer when it comes to transforming your habits.
So really all of this is such a mind thing.
And as I said earlier, your mind and rewiring your brain is so,
so crucial when you want to build a better habit.
So really just taking the time to reframe your mindset,
(17:06):
reframe the language that you put around things that you are trying to do and
when you are speaking about and to yourself,
setting up your environment with the right cues to make these better habits
are really going to be building blocks on getting you the habits that you want
to create the life that you want.
And once you're able to transform your mindset, you will be able to update your habits.
(17:27):
And once you build better habits, you are really going to get control of your
life and you are going to realize that.
The world is your oyster. If you put your mind to something and you decide to
put the effort, the time, the sacrifice and everything that you need to get
what you want, you are going to be so much better for it.
(17:48):
And I truly believe that there are so many people that we can look at as examples,
but when you really want to do something and you want to make something happen,
you can, but you just need to transform your mindset and trust me, you will get there.
So anyways, I hope that you guys are loving these little short and sweet solo
episodes. I'm thinking about doing more of them.
(18:08):
So please, please, if you have 30 seconds, leave me a review,
letting me know what you're loving, letting me know if you're not loving this,
letting me know what topics you would like to hear next, any series or whenever
I do series, but please give me your feedback.
It's all welcomed. I love constructive feedback. So if you can take a moment
to leave me a review, you. I will appreciate it.
(18:30):
And also it will help me get my show out to more people.
So I hope you all have an amazing week and we will chat next week. Bye grown girl gang.
Thank you all for tuning into this week's episode. If you really loved the episode
and you felt like it resonated with you, be sure to share the love and share
the episode with a friend.
Also, if you could take a minute and head to the review section,
(18:52):
wherever you listen to your podcast and leave me a review, you letting me know
what you're loving about these episodes and which topics you want to hear next.
That way I can make sure that I continue creating episodes that you love.
Also make sure you hit the subscribe button so that you don't miss an episode.
Until next week, bye grown girls.
Music.
Popular Podcasts
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.
24/7 News: The Latest
The latest news in 4 minutes updated every hour, every day.
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.