Hello Viewer,

For the latter part of my twenties, I became a student of habits and how to make them stick. I realized that thoughts shape our actions, which create tendencies that morph into routines and, over time, become what we do and how we think. I am thankful for all my HABITS, the beneficial ones, and the work-in-progress.

In Edition #64, we create a playbook of short-, medium-, and long-term strategies for developing habits of Getting Fit, Eating Well, and Gaining Calm.

P.S. If this gets clipped by Gmail, click the “Read Online” link in the top right. You can also Listen Online as well 🎧.

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ICYMI:  #63 SOBER OCTOBER

📊 How Long Can You Go Without Alcohol or Other Substances?

⬜️⬜️⬜️⬜️⬜️⬜️ I’m ready for 1 day! 🌱 

⬜️⬜️⬜️⬜️⬜️⬜️ I can do 1 week. 🗓️

🟩🟩🟩🟩🟩🟩 2 weeks, no problem! 💪 

🟩🟩🟩🟩🟩🟩 I’m going for the full 31 days of Sober October! 🎯 

⬜️⬜️⬜️⬜️⬜️⬜️ I’ve done this before… beyond 31 days 🚀 

How is your Sober October going?

🗓️ 14/14 👍🏾

Today's Lookahead 👀

1. 👁️ OVE’S GUIDE TO CREATING HABITS

2. MINDFUL PRACTICE 🧠 THE PAUSE ⏯️

3. 💪🏾 WEEKLY WORKOUT MICRO-WORKOUTS

_{👁️ OVE’S GUIDE TO}

CREATING HABITS

Understanding the timeframe and choosing methods that align with your goals allows you to create lasting habits and adapt to different stages of your wellness journey.

Short-Term (Quick Wins)

Methods that provide immediate results and are easy to implement right away.

1. Start Small (Micro-Habits)

   • Example: Instead of aiming for a 30-minute workout, start with 5 minutes of stretching or 10 push-ups a day. It’s easy to commit to and builds momentum.

2. Set Specific Cues and Triggers

   • Example: Drink a glass of water right after you wake up every morning to improve hydration.

3. Reduce Friction

   • Example: Lay out your workout clothes the night before to make it easier to exercise in the morning.

4. Commit to a Minimum Viable Habit

   • Example: If you're trying to cut down on smoking, commit to not smoking for the first hour after you wake up.

5. Reward Yourself

   • Example: Treat yourself to a favourite (healthy) snack after finishing a workout.

Medium-Term (Building Consistency)

Methods that require some time to see results but help solidify habits over weeks to months.

1. Habit Stacking

   • Example: Add a 5-minute meditation practice right after your daily morning coffee. Linking new habits to existing routines can make them stick.

2. Track Your Progress

   • Example: Use a habit tracker to log daily workouts or your water intake. Visualizing streaks can help keep you motivated.

3. Use Temptation Bundling

   • Example: Only allow yourself to watch your favourite Netflix show while doing cardio at the gym. It makes workouts more enjoyable.

4. Change Your Environment

   • Example: Keep unhealthy snacks out of the house and stock your kitchen with fruits and veggies instead.

5. Set Implementation Intentions

   • Example: Plan to "run for 20 minutes at 6 PM every Tuesday and Thursday" instead of just aiming to "run more often." Having a set plan makes it easier to follow through.

Long-Term (Sustainable Transformation)

Methods aimed at ingraining habits into your lifestyle for lasting change over months to years.

1. Make It a Part of Your Identity

   • Example: Start identifying as a "fit person" or a "non-smoker." Sticking to the habit feels more natural when it becomes part of who you are.

2. Visualize the Outcome

   • Example: Picture yourself crossing the finish line of a marathon or achieving your ideal weight. This mental imagery can keep you motivated through the ups and downs.

3. Practice Self-Compassion

   • Example: If you overeat one day, remind yourself that it’s okay to make mistakes and focus on making a healthier choice at the next meal.

4. Make It Attractive

   • Example: Join a fitness group or gym you genuinely enjoy participating in. The social aspect can make working out feel like a fun activity rather than a chore.

5. Build an Accountability System

   • Example: Find a workout buddy or a coach who checks in with you regularly. Long-term support can help you stay on track.

   
   

MINDFUL PRACTICE 🧠 

GRATITUDE 🙏🏾

1. Today, I’m grateful for the opportunities this world offers despite its challenges.

2. I’m thankful for my health and the ability to care for myself.

3. I’m thankful for the work I do and the passion it brings.

4. I appreciate the moments of kindness I see or receive, even in difficult times.

What Are You Thankful For?

Try this week’s Mindfulness Practice!

_{💪🏾 WEEKLY WORKOUT}
MICRO-WORKOUTS

Micro workouts involve short bursts of exercise that you can fit into your daily routine without requiring a full gym session. This session focuses on the shoulders and chest using your body weight.

DURATION: 20 INTENSITY: Medium
TARGET CALORIES: 150 TARGET HEART RATE: 100-150

Download a copy of this week’s workout below 👇

_{COACH DC’S 📚 PICKS}
BOOKS ABOUT HABITS

1. "The Power of Habit" by Charles Duhigg

• Method: Understand the "Habit Loop" (Cue → Routine → Reward).

• Key Points: Identify your habits' cues, routines, and rewards to change them.

• How to: Replace the routine in the loop while keeping the same cue and reward.

💬 Comment below for my quick notes on three of my other favourite Habit Forming Books 📕:

1) Atomic Habits

2) 10,000 Hours

3) 7 Habits of Highly Effective People

Train With Overman App📲

Train with Overman 
Need help forming habits that last? Sign up for a one-on-one session with Coach DC 💪🏾 and get a personalized plan to crush your goals! 🧠🏋️‍♂️ 

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^{I'm letting you know that the information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.}