The same concept came up on 3 separate occasions this week and I usually take that as my sign to share with others (and double down on this action myself) so here goes...

I am big on processes, SOPs, and pretty much all things being laid out as a step-by-step guide that can be repeated and improved.

I find this brings the clarity that I crave.

A new friend reminded me of a quote by James Clear, "You do not rise to the level of your goals. You fall to the level of your systems.”

Even though this is so obvious to me in the world of fitness and nutrition, there are other areas in life where my systems are garbage and I'm wasting precious energy.

If this resonates for you too, sounds like you could use a system upgrade. So let's get to it!

3 Tips for Better Habits

Let's use the example of improved sleep since so many of us can benefit from better rest and recovery.

Say you want to get to bed earlier because you've noticed you're very tired in the morning and this feeling gets worse as the week goes on.

Simply telling yourself "I need more sleep" is not likely to get you very far. Borrowing from the quote above, we will not rise (literally) to the level of our goal fro more sleep because we haven't changed the thing that's causing the problem.

Here are some system options to consider:

1. Write out a Timeline. Grab a pen and paper and literally write out the steps you will take in the 30 minutes before bed. Include the time they will occur. This will be your realistic roadmap to reaching dreamland earlier.

2. Soak in the Sun. Light exposure is the key determinate in setting our circadian rhythm. We need natural light in the morning and low light in the evening. Create a system for sunlight by setting an alarm for the time you will get outside. This can be 30 minutes after your first morning alarm goes off (and yes you can grab your coffee to sip on while you also soak in some sunlight).

3. Measure Yourself. Tracking behaviors is a great way to get an accurate picture of what's happening and assess your progress. We have a general idea of the time we get to bed but it may be creeping later than we think. For the next 7 days, use a notebook to write the time you get in bed and the time you close up all books/devices before cutting the lights (if applicable). Each day, aim to get in bed just 5 minutes earlier than you did the day before. In the morning, notice how you're feeling and rate your energy on a quick scale of 1-5. A 5 minute change from one day to the next is not likely to change much but if you keep stringing these together you will get to the bedtime sweet spot that has you feeling better in the morning.

Double Click for More Details

In her book Better Than Before, Gretchen Rubin, introduces the concept of Moderators and Abstainers as two different personality types when it comes to managing habits, cravings, and temptations.

Understanding which type you are can help you build better systems for self-control and personal growth.

Moderators are people who prefer to indulge in moderation. They feel that they do better when they allow themselves occasional indulgences rather than cutting something out completely.

Abstainers find it easier to avoid temptation altogether. For them, it’s much simpler to say "none" rather than "just a little."

Moderators thrive on balance and don't like strict rules.

Abstainers like clear yes/no rules to avoid using energy on negotiating with themselves.

In working with clients on nutrition changes, I've seen both approaches work, and I've seen the same client use each style but applied to different situations.

For instance, someone may be better off abstaining from dessert but can moderate their time on social media relatively well.

To build effective habits, it’s important to recognize whether you’re a Moderator or an Abstainer in various types of situations and then design your systems around your strengths.

Moderators might use the “80/20 rule” (being healthy 80% of the time and indulging 20%) while Abstainers might find success in setting clear boundaries, such as "no sweets during the week."

Chose just one area you're trying to make a change in, something that is especially tempting, and notice if you're better off trying to abstain or moderate. Test out the approach for a full week and see how it goes.

One Last Thing...

When's the last time you invested in your personal development or growth?

When and how are you intentionally trying to improve at something that matters to you?

This could be a financial investment or one of your time and energy.

There is no shortage of programs, classes, workshops, webinars, and coaches to choose from. I know it isn't always easy finding the right one, but just making the time to try something could be the tipping point you need to amplify your awesomeness.

Even if your best option now is "YouTube University," pick something. Make the time to learn more about what's important to you, or maybe to learn more about what's important to the people you love.

Increasing your EQ and communication skills is never a waste of time and can even earn you double points as you're getting personal growth for you and more harmony with others.

Consider investing in YOU. You're the most important project you'll ever work on. ;)

Take Action!

How will you use this information today?

What ONE small action step will you commit to?

Write it down & set a reminder to check your follow through.