Create New Habits (One At A Time)

Create New Habits (One At A Time)

Tip #5 for the Year 2016: Create Habits (One At A Time)

Habits. We have a great deal of these ingrained habits. Such ingrained habits that over time have allowed for us to settle into a comfort zone. This comfort zone has not been good to many.

Instead of cooking, many swing by for take-out. Voila, a meal in a matter of minutes without you having to do anything besides speaking into a box and handing the individual your method of payment.


Instead of playing with your kids, you tell them to go sit on the couch or go play elsewhere so that you can finish watching whatever episode or take a lengthy nap.

Here is what I am getting at. You losing weight will probably be the easiest task once you have developed the right set of habits. The hardest part? Yes, the hardest part about you getting to that point, will be you changing your current destructive habits so that they are a lifelong behavior. Sure, you will have days where you struggle due to temptations and those destructive habits that caused you to put on the weight. But as you continue fighting to create new habits, it will become much easier. Overtime, it will be a whole new way of thinking for you.

How Do We Go About Creating New Habits?

For starters, doing a bunch of tasks at once will get you nowhere, except you giving up in a short amount of time. When working with my personal training clients, I have them create a list of habits they want to incorporate and then choose one that means the most to them. These are their habits, not mine. If I were to tell you what I wanted you to change, you probably wouldn’t be as keen on the idea. Right? But, if you were to choose a habit that you wanted to change, your success rate will be much greater.


After they have chosen their first habit, we then give it a go. If they are successful the first week, then we choose a second habit upon success of the first while still incorporating the previous habit. Now, if they fail, then we simply tweak the original habit until they are successful. Remember, when creating that first habit, you want to choose a habit that you know you can achieve. This will create and instill confidence in yourself. Also, remember that our goal is not to make a ton of drastic changes at once. Our goal is to create new habits that are lifestyle changes which can take time.



[Quick Note: Always believe in yourself! When you lose faith and no longer believe that you can do this, your mindset will change quickly. When this takes place, it is important to have a support system so that you have someone to talk with and can recommit to your journey. When you don’t have this support system, it is easy to fall back into your comfort zone. P.S. – Reach out as frequently as you need to!]

Examples of New Habits:

  • Instead of drinking 3 Cokes a day, you aim to drink 1 every day.

  • Instead of eating out for lunch every day, you pack your lunch 2-3 days of the week.

  • Instead of eating out, you state that you will not eat in your car (thus reducing the likelihood of you getting take-out).

  • Instead of only drinking 1-2 bottles of water per day, you aim for at least 4 water bottles per day.

  • Instead of getting take-out for lunch, I will meal-prep on Sunday night for the week. 

  • Instead of not working out at all, you choose to workout for at least 10 minutes per day. NOTE: We all have 10 minutes. I know CEO’s who own big businesses, who travel a great deal, and are always on their phone. But they make time for their priorities. If you don’t have the time, then reassess your goals and why you are wanting to make a change.

  • Instead of not working out at all, I will wake up 15 minutes earlier to perform a 10-minute high-intensity workout. 

  • Instead of not eating any vegetables, I will make it a goal to have some type of vegetable per meal.

  • Instead of drinking alcohol every night of the week, I will reduce my alcohol intake to one day.

These are only examples of new habits by current and past clients. Choose one or create one of your own and feel free to share in the comment section.


Remember, Remember, Remember:

  • Start with one habit at a time.

  • Perform it daily.

  • Instead of cutting destructive habits immediately, slowly reduce these habits and proceed to reduce further as you become more and more successful.

  • When you “slip-up”, talk to someone, take a step back, and get back on track.

In order to be successful with creating news habits, we have to know a few things:

  1. What are our triggers and how do we overcome them?

  2. What are our goals and are those goals powerful enough to keep us on track?

  3. Lastly, what is your “why”? “Why” do you want to make a change?

These of which we will discuss in our next “Tip for the Year 2016”. To keep up, click on the hashtag #TeamRWFTtips or subscribe to our email list:


Joshua Reed, ACSM-CPT

Owner | Reed’s Wellness and Fitness Training

Joshua Reed
Joshua Reed is an Certified Personal Trainer through the American College of Sports Medicine (ACSM) and is the owner of Reed’s Wellness and Fitness Training. He currently operates a small space in Ludlow, Kentucky and travels to see clients in the Northern Kentucky/Cincinnati area. He offers both personal, online, and small group coaching from his location, the client’s home, and/or outdoors. He is a 2012 graduate of Eastern Kentucky University with a Bachelor of Science degree in Adult Fitness and Wellness Management. Joshua currently attends the University of Kentucky’s, where he is earning a Master’s degree in Biomechanics with a concentration in running mechanics and injury prevention.