You Are One Mindset Shift Away From Achieving Everything You Want - With Light Watkins

59 snips

Jan 26, 2026

Light Watkins, bestselling author and meditation teacher, shares practical transformation tools. He explores simple mindset shifts, the tortoise approach to lasting change, and the power of seven-day micro-challenges. Short, doable actions, designing your environment, and ‘hops of faith’ are highlighted as ways to build sustainable habits.

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INSIGHT

Three Paths To Change

Change usually follows three paths: extreme outside-in moves, crisis-driven change, or the sustainable tortoise approach.
Light Watkins advocates the tortoise approach: small, consistent inside-out hops of faith expand your growth zone.

ADVICE

Use Seven-Day Micro-Challenges

Use 7-day challenges as micro-commitments to build new habits without drastic life upheaval.
Pair each seven-day action with a tiny daily step that fits your busy life and repeat before adding more.

ADVICE

Small Step Math Wins Big

Add just 1,000 extra steps per day (about 10 minutes) to create massive annual progress like completing seven marathons.
Increase steps gradually after proving consistency rather than chasing 10,000 immediately.

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It’s the time of year when most people begin to drop their New Year’s resolutions. The appeal of a new beginning has faded, and many folks realize the goals they originally set are not realistic or maintainable. But what does it actually take to create sustainable changes in your life? Today, you’re going to learn the keys to getting the results you want.

Light Watkins is a bestselling author and world-renowned meditation teacher and mindfulness expert. His newest book, The Year You Transform, details what it takes to actually create change in your life and the roadmap to get there. Today, Light is back on The Model Health Show for an inspirational conversation about transformation.

You’re going to learn powerful principles like how doing less can actually help you achieve more, how to create micro-challenges that over time lead to massive results, and other powerful mindset shifts that are necessary for change. I hope you enjoy this interview with the one and only, Light Watkins!

In this episode you’ll discover:

What the three paths to change are. (2:44)
How to use the tortoise approach to change for lasting results. (4:55)
The definition of change and what it requires of you. (5:33)
What it means to take hops of faith. (6:18)
The power of setting a 7-day challenge. (7:32)
How to go from normal to elite. (10:01)
Realistic tips to get more steps per day. (16:10)
What a free-range mind is. (21:41)
How to reframe your bad habits. (30:29)
Why being honest with yourself allows you to improve. (41:23)
How to create an environment that supports change. (47:04)

Items mentioned in this episode include:

Boncharge.com/model - Use my code MODEL for 15% off blue light blocking glasses!
The Year You Transform by Light Watkins - Order your copy today!
Bliss More by Light Watkins - Read about improving your meditation practice!
Travel Light by Light Watkins - Learn about spiritual minimalism!
Connect with Light Watkins Youtube / Instagram

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This episode of The Model Health Show is brought to you by Bon Charge.

Bon Charge carries the world’s largest selection of science-backed blue light blocking technology to enhance your sleep and overall wellness. Use my code MODEL at boncharge.com/model for 15% off blue light blocking glasses and more.