You can't have a month on healthy habits without mentioning three of the biggest influencers in this space: BJ Fogg, James Clear, and Charles Duhigg. Their research has reshaped how we think about habits, not as isolated actions that are part of our personality FOREVER, but as part of a bigger system driven by cues, cravings, routines, and rewards.
Too often, people think they're "stuck" in bad habits, but the truth is: your habits are not you. They're just a system you've built over time.
And that means if you work on the system, habits can be changed.
Before you can change a habit, you need to understand why it exists. Even bad habits serve a purpose: whether it's relief, distraction, or comfort. Your brain wouldn't keep repeating a behaviour if there weren't some kind of reward.
Start by asking:
And now:
James Clear's framework (from Atomic Habits, one of my most reread books!) explains that successful habits aren't about willpower. They're about designing a system that makes the right actions easy and automatic.
To create a habit that sticks, make it:
The real power of habits isn't just in the actions themselves. It's in the identity shift they create. Instead of saying, "I want to exercise more," say:
When you act as if you are already that person, your habits naturally align with that version of yourself.
If you are struggling with energy, focus, or engagement, your habits are most likely shaping those outcomes. If you want to take control of your outcomes, you need to redesign your habits.
The good news? Humans can change, and so can you.
Need help with this? Contact me!