„This Time I’ll Do It“ Or: The Ultimate Habit Cheatsheet

Uncategorized May 01, 2018
We all have them, we all hate them – bad habits. They stick to our shoe like day old chewing gum. No matter how many wise quotes we read and inspiring people we try to imitate, they just won’t come off.
Considering the fact that 40-45% of our daily lives is run by our habits, we need to be very aware of them. We need to make sure, that they serve us the right way.
Even if it’s only that stupid „resist this temptation“ that we try to cement into our path. There is something in your day, that’s bugging you. At some point you get caught in the same trap over and over again. You know it’s so annoying and you know how you should handle this situation in theory, but in the heat of the moment there’s just no way to resist. I so get it and I can 100% feel with you. This sucks. BUT, as for everything – There’s a way to improve for good.
How would you feel, if you could finally good-bye those toxic beliefs and limitations?
Follow me along as I walk you through 5 clear steps on how to finally get in control of those sneaky little bastards.

Step 1: Nail it

It’s like that moskito at night that’s flying around bugging you, waking you up every time if flies by your ear. So I want you to „switch on your light and screen the room“ for this ONE behaviour you want to drop. Name it.
Take a look, what’s the trigger? When, where, how, why, and/or who is your habit with?
Getting it from the blur into your conscious mind gives you more power to actually change it. If you notice more than one, store this thought somewhere. In this step it’s more than enough to start with one and focus on that.

Step 2: Embrace it

Every problem was a solution at some point.
Let’s take an example: Back in school you used to study at night to make it through the exams the next morning. For that, chocolate was your best cheerleader to keep you up and focused! Today, this old habit holds you back from your actual dream figure and other new goals you have in life. So the initial trigger needs to funnel to a new (healthier) reaction. 
Dig deep, where did this habit start? What was its purpose? What did it try to protect you from or help you with?
By fully accepting your vice, you’ll understand what the underlying intention was. You can start figuring out what else would lead to that same success. Thank it for its good service and tell it that it’s time to move on.
You grew, so must it.

Step 3: Paint it

Write down the old thing and how instead you’d like to behave in that certain situation in the future. What benefits come with it? How would that make you feel? Remember: If making a change logically seems good but it doesn’t feel good, it won’t last.
Make it a real nice sticky note and place it on your bathroom mirror or refrigerator, or where else you keep looking at during the day. Also consider getting you a tool at hand that will help you out in critical situations. 
Biggest note here: Try and use „I don’t“, NOT „I can’t“This easy trick will turn around your mind in coming away from this victim role and instead being in charge of your decision.
Say for example:

„I don’t want that chocolate at night when I’m watching Netflix.
I want something healthy instead. That’s why I have this extra pack of grapes in the fridge to help me out when I crave.
Because vitamins give me the energy I actually need.“


“ I don’t bite my finger nails. I want beautiful hands that I can be proud of.
I have my manicure set always in my purse, ready to help me out when I need it.“


“ I don’t press the snooze button in the morning.
I want to get up with the first tone I hear and I’m energized.“

Now try out yours — I’m curious, please share with us your version of your bad habit retainer in the comments below, Thank you! This will inspire others as well! It’s up to you.

Step 4: Repeat it

Practice, practice, practice. Don’t let yourself down if you got a slip up. That’s part of the process. What matters most is how you deal with this situations. Because of your new level of awareness, it will be easier to identify mistakes and make corrections as needed. That’s OK. Make every day count.
Research indicates it takes 21-30 days of daily practise to lock in the foundations of a new habit. So let your streak roll and your neural pathways grow.

Step 5: Link it

Tell someone you trust about your new habit. I’m sure they will encourage you to stay up your game. Also figure out a worst case scenario, how he/she can help you out if you’re facing a setback. I’m sure a friend or sibling will help you out!
It takes 30 days for something to become a habit. Don’t expect to completely change your diet, exercise, or thinking patterns in one day.
Find yourself waiting for the right time to start? Let me help you with this: Start NOW. Make a change now and in 30 days you can have a completely new outlook on life. If you need help with this, send me an email
I’m so very much looking forward to your note draft!
Please share them with us in the comments below — I’m so proud of you!
Lots of love,