211: If You Want Better Habits, Please Watch This…
May 22, 2025
try harder
When I was 26, I was broke, overwhelmed, and barely understood what building habits really meant. I thought I knew—I was hustling, busy, checking boxes. But I had no idea how to build a habit that lasted. Fast forward to today, and I’ve helped thousands of entrepreneurs, coached over 20,000 people in fitness, and scaled multiple seven-figure businesses. And every bit of it came down to one core skill: building habits that actually stick.
Let me walk you through the six-step habit-building framework I’ve refined over years of trial, error, and success. If you’re tired of starting strong and fizzling out, this will help.
1. Go Small (No, Smaller Than That)
The biggest mistake people make when building habits? They start too big.
If you want to back squat 500 pounds, you don’t load the bar to 500 on day one. You start with the bar. Habits work the same way.
When you start with a habit that’s too big, you’re essentially choosing to fail. Instead, scale it down to something so small you can’t say no. If your goal is a 60-minute workout, start with a 5-minute walk.
Building habits begins with capability. Shrink the habit until it feels too easy to skip. That’s when you know it’s small enough to stick.
2. Build One Habit at a Time
This is where most people get ambitious and crash.
You want to build a new workout routine, eat clean, sleep better, journal, meditate—and you want it all now. But building habits doesn’t work that way.
You need to focus on one habit until it becomes automatic. No stacking, no multitasking, no rushing. Whether it takes six weeks or six months, don’t add another habit until the first one is solid.
One powerful habit per quarter? That’s four life-changing shifts per year. And they’ll last.
3. Front-Load Your Day
Want to build better habits? Do them earlier.
Trying to get your steps in? Walk in the morning. Want to eat more protein? Stack it in your first meal. Want to journal daily? Do it before breakfast.
Backloading habits leads to burnout. You’ll find yourself walking laps at 9 p.m. or journaling at midnight. You can push through with willpower, but eventually, it breaks.
Front-load your habits and you reduce friction. Start strong, end light.
4. Hire Accountability
If you really want to build a habit, hire help.
Whether it’s a coach, mentor, or accountability partner—bring someone into your process who won’t accept your excuses. When I wanted to start shooting video content consistently, I hired a coach. I knew he’d ask if I’d done the work, and I didn’t want to come up empty.
If you can’t afford a coach, get a friend who’s serious. But don’t underestimate the power of paid accountability—it’s often the difference between failing and following through.
5. Do It 100 Times
Forget “21 days to a habit.” That’s a myth.
The real number? It’s closer to 100.
I’ve tracked this across thousands of people and countless coaching clients. The sweet spot for building habits that actually stick is 100 repetitions. Whether it’s 100 workouts, 100 journal entries, or 100 daily routines—track it. And if you miss a day? Start over.
This level of commitment is what rewires your brain. After 100 days, you won’t even think about the habit. It just becomes who you are.
6. Expect to Fail (A Lot)
Here’s the most important part: you will fail.
You’ll miss days. You’ll fall off. You’ll think you’ve built the habit—only to realize it’s slipping away. That’s part of the process.
Don’t mistake failure for finality. Reset. Restart. Keep going.
Success in building habits is about refusing to quit. Not perfection.
The difference between those who succeed and those who don’t? The successful ones fail—and keep showing up anyway.
Final Thoughts
Building habits isn’t about willpower. It’s about systems, patience, and repetition.
If you go small, stay focused, and do the work 100 times—while expecting to fail along the way—you will transform. One habit at a time.
Start now. Don’t overthink it. Just pick your one habit, and build it like your future depends on it.
Because it does.
Listen to the episode on Apple Podcasts, Spotify, Overcast, Podcast Addict, Pocket Casts, Castbox, Google Podcasts, Amazon Music, or on your favorite podcast platform.
Time-Stamped Show Notes
00:30 – Why most people fail at building habits
01:15 – The “go small” rule that actually works
03:45 – Why you must build only one habit at a time
06:00 – The power of front-loading your habits
08:10 – How hiring help accelerates habit formation
10:30 – The 100-time rule and what it means
13:00 – You will fail… and why that’s okay
14:20 – Final thoughts on systems over willpower
