Hey there!
I’m excited to start sharing a new bonus tip at the end of each newsletter—something simple and doable that anyone can use to boost their wellbeing. Don’t miss it below!
Is it just me, or does this new season bring a fresh wave of energy? I always see seasonal changes as the perfect opportunity to shake things up, try something new, or tackle a challenge. It’s like a breath of fresh air for the mind and body.
I recently finished a book that resonated with both my journey and my clients’ experiences. It was packed with relatable, actionable insights on building good habits that I couldn’t wait to share. These takeaways might be just what you need to break an old habit or start a new one:
Key Takeaways on Building Good Habits:
Make good habits easy, satisfying, and enjoyable.
Make bad habits hard, unappealing, and unsatisfying.
Our expectations shape our satisfaction and success. Setting realistic expectations leads to more success and less frustration.
Here are a few stories that bring these ideas to life:
Client Story: Dan’s Pre-Bed Phone Habit Flip
Dan was stuck in the classic trap of doom-scrolling before bed, leaving him wide awake at midnight and dragging in the mornings. Together, we put a twist on his routine: an hour before bed, he turned his phone off, stashed it upstairs, and shut the door. This small barrier made reaching for his phone less appealing. In no time, he found himself settling into a peaceful, screen-free evening routine, which led to better sleep, less stress, and fresher mornings.
My Daily Journaling Habit
I wanted to journal consistently, so I made it easy and visible by keeping my notebook on the coffee table, ready to go. My only rule was to write something daily—even just a word if that’s all I had. To add motivation, I paired journaling with something I loved: my morning coffee. Now, I enjoy a few reflective moments before my coffee, which has made my mornings feel more mindful and centered.
A Powerful Perspective Shift
One valuable approach that has helped both myself and my clients is learning to manage expectations of ourselves and others. It’s all about perspective: if we expect $10 and get $20, we’re thrilled. But if we expect $100, that same $20 feels disappointing. When the gap between expectation and reward is smaller, we’re far more likely to repeat that behavior—this is where real habit change and building good habits begin.
Rather than setting overwhelming goals, try breaking them into smaller, achievable steps. This shift makes building good habits feel easier and more sustainable. Ask yourself: what small habit could you start today that’s both doable and rewarding? Framing change in realistic terms helps us stick with it and makes consistency—the true key to success—feel natural.
MUVwell Hack of the Week:Take a 1-Minute Break Every 30 Minutes
When sitting at your desk, on the couch, or even driving, try to take a one-minute break
every 30 minutes. Stand up, stretch, grab a sip of water, or walk to another room. It’s a simple practice to break up extended sitting and keep your body happy.
With a wish of wellness,
Liron
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