Hey friends, it’s Coach Freddy here—your friend and cheerleader—ready to walk you through some powerful steps to build habits that last. I know that creating new habits can feel daunting, but today I want to show you how setting up your physical and mental space can make a world of difference. If you’ve ever struggled to stick to a new routine or feel like your environment is working against you, this post is for you.
So, grab a cup of your favorite tea (or coffee, if that’s your thing), and let’s dive in!
What is a “Habit Tat”?
Now, you might be wondering, “What on earth is a ‘habit tat’?” Well, it’s a fun way of thinking about creating a habit-friendly environment. Think of it as your habit habitat, the space—both physical and mental—that supports the habits you want to build. Whether you’re trying to wake up earlier, meditate more, or stop swearing, the environment you create around yourself can be a game-changer.
When we talk about creating a “habit tat,” we’re looking at how your surroundings—your room, your desk, your car, even your kitchen—can either make or break your success in building new habits.
Step 1: Marie Kondo Your Space
Let’s start with your physical environment. Take a look around you. What does your space look like? Is it cluttered with things that don’t serve you? I’m sure you’ve heard of Marie Kondo and her “does this spark joy” approach. Now, I’m not saying you need to declutter to the point of minimalism (unless that’s your vibe!), but having a tidy, organized space can help your brain stay focused.
When your environment is chaotic, your brain doesn’t know where to focus. Clutter acts as a distraction, making it harder to form new habits. So whether it’s cleaning up your desk, vacuuming your car, or tidying your living room, give yourself the gift of a clean slate.
If you’ve ever tried to create new habits in a cluttered environment, you know how easy it is for your mind to get distracted. So, clear the clutter, and set yourself up for success.
Step 2: Be Clear About Your Habit Goals
Creating a habit isn’t just about willpower—it’s about setting yourself up for success. Once you’ve tidied up your space, the next step is to get clear on the habit you want to create. This is the part where specificity matters.
For example, when I started changing my morning routine, I wanted to cut out caffeine in the first hour of my day. Why? Well, I had learned from Mel Robbins that caffeine in the morning can make your brain foggy and less productive. So, I decided to start my mornings without coffee.
Was it easy? Not at all! I love coffee, and giving it up wasn’t a walk in the park. But what I did was create a space for my new habit. I put the coffee at the back of the cupboard and placed a box of rooibos tea (a great caffeine-free alternative packed with antioxidants) next to the kettle. The act of physically setting up my space to support this habit made it easier to make the change.
This is the power of setting specific goals: instead of saying “I want to be healthier,” I said, “I’m going to drink rooibos tea first thing in the morning.” It was clear, actionable, and it worked because my environment was aligned with my goal.
Step 3: Add Touchpoints to Reinforce Your Habit
Once you’ve got your habit goal set and your space organized, it’s time to reinforce your new habit with touchpoints. A touchpoint is a visual cue or reminder that helps your brain stay on track. The more you expose yourself to these cues, the easier it is to stick with your new habit.
For instance, if you want to practice yoga every morning, set out your mat the night before, right in front of your bed. That way, when you wake up, you’ll literally trip over it, reminding you to do your practice. If you’re trying to drink more water, place a water bottle in your line of sight. Visual reminders work wonders.
You can also use sticky notes! You know the ones that say “Remember to breathe” or “Drink your water!” Stick them on your bathroom mirror, on your desk, or on your fridge. These little reminders act like mental triggers, helping you stay focused on your goals.
It might feel strange at first, but trust me, what gets repeated gets remembered, and new neural pathways form. Your brain craves repetition, so the more you expose yourself to these touchpoints, the more your brain will associate your environment with the habit you want to create.
Step 4: Communicate Your Habit with Others
Here’s a crucial step that many people overlook: share your new habit with those around you. I recently started a new evening routine to help me sleep better. It involves a short meditation, some breathwork, and progressive relaxation. The first time I did it next to my partner, he was curious, but also a bit confused about why I was lying there doing deep breathing.
What I realized is that I hadn’t shared my habit with him beforehand. He didn’t know why I was doing this, and it led to interruptions when I was trying to calm my mind for sleep.
So, here’s the takeaway: don’t be afraid to communicate your new habits to your loved ones. Whether it’s telling your partner that you need a few minutes of quiet to meditate or explaining that you’re working on swearing less, it’s important to make sure the people in your life are on the same page. They may not fully understand your goals, but they can be supportive and respectful of your journey
The Key to Success: A Habit Tat That Sticks
To recap, here’s how you can create a habit tat that will help you succeed in building lasting habits:
- Marie Kondo Your Space: Clear the clutter to create an environment that supports your new habit.
- Set Specific Goals: Get clear on what you want to achieve and how you can create your environment to support that.
- Add Touchpoints: Use visual cues, reminders, and prompts to reinforce your habit throughout the day.
- Communicate with Others: Let the people in your life know about your goals so they can support you, not derail you.
Building new habits isn’t always easy, but by creating a supportive environment around you, you’ll set yourself up for success. It’s all about consistency, clarity, and surrounding yourself with the right physical and mental space.
So, what habit are you working on right now? Let me know! I’d love to hear what you’re focusing on and how I can help. Don’t forget to share this post with someone who might need a little extra inspiration to make their new habit stick.
And as always, go out there and let your beautiful soul shine on this world! I love you ALL…
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