Most attempts at positive change fail because we stop at insight and don’t build habits. Sustained change towards a more positive mind requires laying down neural pathways to form new habits through consistent daily practice. In my coaching practice I focus on this in a few ways.

1. WINS to begin your day. I use a methodology that helps kick-off your day in a positive way.

First, I ask you to share your WINS for the week – these can be small wins, medium wins, or large wins. Don’t focus only on the big wins. They can come from your personal life (“I made it home in time to have dinner with my family 3 nights this week”) or it can come from your professional life (“I was able to delegate 3 projects to someone else, freeing up my time to focus on more important items”). The absolute best is when you can provide examples of your WINS from both your personal & professional life.

It’s amazing how different your brain and your emotions engage when you are now focusing on celebrating your WINS for the week instead of always focusing on the next item on your “to do” list. You feel accomplished, you feel more expansive, and you feel like you are successful rather than feeling dragged down by only seeing what’s left to do. You are learning to shift your brain neurons from the survive area in your brain to the thrive area in your brain. Activating this region results in release of endorphins that counter the negative impacts of stress-induced cortisol.

Every time a neuron activates another neuron, they become more closely wired together, making it more likely that the signal will go in that direction the next time around. This constitutes a “neural pathway.”

This is how a repeated action becomes an automatic habit. And that’s what our PQ Program empowers you to do.

2. WINS to begin your day. In this methodology, WINS stands for What’s Important Now. This is productivity game. Begin your day listing only the top 3 things that Must Get Done Today (What’s Important Now). List those 3 things and focus on completing those 3 things. Once you have completed them, then you can move on to the next 3 most important things for today (What’s Important Now). Most of us have pages and pages of “to do” items, and they are mentally defeating. This game challenges us to focus our time, energy, and attention on the top 3 things before moving on to anything else. It’s all about focusing our energy to complete the highest impact items, and then moving on to the next 3, and then the next 3. It’s interesting how many things that were on our list are no longer as important, and can be delegated or even in some cases eliminated. This is how we become more productive, make greater impact, and have less on our plate at the end of the day. Give it a try!

3. I encourage habit stacking as a strategy where you “stack” a new habit on top of an existing one, making it easier to integrate the new habit into your routine. Here’s an example of a morning habit stack designed to promote personal growth and well-being:

  • Wake Up at 6AM
    • Existing Habit: Your alarm goes off at 6AM
  • Drink a Glass of Water
    • New Habit: After turning off your alarm, immediately drink a glass of water to hydrate your body
  • 5 Minutes of Stretching
    • New Habit: After drinking water, stretch for 5 minutes to wake up your muscles
  • Meditate for 10 minutes
    • New Habit: After stretching, sit down for a 10-minute meditation (or PQ) session to clear your mind
  • Review your Day and Journal
    • New Habit: After meditating, take a few minutes to review your day, plan and journal your priorities for the day
  • Exercise or Walk for 20-30 minutes
    • New Habit: After reviewing your day and journaling your priorities, exercise or walk for 20-30 minutes
  • Read/listen to Podcast for 20-30 minutes
    • New Habit: While exercising or walking, reach or listen to an audio book or podcast
  • Eat a Healthy Breakfast
    • New Habit: After setting your priorities, eat a balanced breakfast to fuel your body for the day ahead
  • Commute to or Begin your Work Day
    • New Habit: After eating a healthy breakfast, begin your commute to work, or begin work from your home office

Each New Habit naturally follows an existing one, making it easier to remember and execute the entire stack.