Build Amazing Habits: Simple Steps to Break Bad Habits & Make Good Ones Stick
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Oct 12, 2024
Struggling to stick to new habits? Discover why it’s not about willpower but the right strategies. Uncover the three common mistakes that keep you from making lasting changes and learn the science behind habit formation. Get practical tools to replace bad habits with positive ones. Explore how triggers, behaviors, and rewards are key to building successful routines. Plus, hear personal stories that illustrate effective habit changes and methods to establish healthy boundaries for better outcomes.
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insights INSIGHT
The Power of Habits
Habits are automatic behaviors, repeating unless intentionally replaced.
Success doesn't come from greater self-control, but from having better habits and supportive systems, per Dr. Angela Duckworth.
question_answer ANECDOTE
Chris's Habits
Mel Robbins's husband, Chris, demonstrates success through consistent habits like water intake and journaling.
Chris strategically prepares for his habits, like filling his water bottle the night before, making them automatic.
insights INSIGHT
Habit Formation Time
It takes 18 to 254 days to form a new habit, averaging 66 days, according to Phillippa Lally's research.
Missing one day doesn't significantly affect habit formation, contrary to the 21-day myth.
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In this book, Angela Duckworth presents a compelling argument that success is driven more by grit, a fusion of relentless passion and perseverance, than by talent. She explains what grit is, how to identify and develop it, and how it can be grown through stages such as developing interests, consistent practice, finding a pro-social purpose, and cultivating optimism. The book is structured in three parts: explaining what grit is and why it matters, how to grow grit from the inside out, and how to grow grit from the outside in, targeting parents, coaches, teachers, and organizational leaders. Duckworth supports her arguments with personal stories, historical insights, and interviews with high achievers from various fields.
Atomic Habits
James Clear
Atomic Habits by James Clear provides a practical and scientifically-backed guide to forming good habits and breaking bad ones. The book introduces the Four Laws of Behavior Change: make it obvious, make it attractive, make it easy, and make it satisfying. It also emphasizes the importance of small, incremental changes (atomic habits) that compound over time to produce significant results. Clear discusses techniques such as habit stacking, optimizing the environment to support desired habits, and focusing on continuous improvement rather than goal fixation. The book is filled with actionable strategies, real-life examples, and stories from various fields, making it a valuable resource for anyone seeking to improve their habits and achieve personal growth[2][4][5].
If you struggle to make new habits stick, you are not the problem.
You've just been missing the right tools and strategies to make real change happen.
In this episode, you’re going to learn the simple ways to break bad habits and form new ones.
Mel is revealing the 3 biggest mistakes you are likely making when trying to change your behavior and why it’s not about willpower.
She is breaking down the science of habit formation so you can finally understand why your bad habits keep holding you back—and how to flip the script.
This is a comprehensive toolkit that will help you apply the research to your life and take the exact steps you need to make lasting change.
This episode will help you beat your next urge to doom scroll, snack, smoke, or self-sabotage.
The Mel Robbins Podcast 
