FORMING A HABIT W2

Motivation does not last forever! It comes and goes very easily, and there may be large portions of time in
your health journey where you don’t feel that exciting spark of motivation, and instead have to rely on the
good habits you’ve put in place to see you through.

Let’s focus on improving 2 small things at a time in different areas:

e.g. If one is to eat more fibre, the other shouldn’t be in a food category, perhaps something like remembering
to stretch/move your body for 10-15 mins per day.

Habit 1 Habit 2

ANCHOR
To increase your chance of success we need to anchor this habit to another habit.
e.g. If your goal is to increase your fibre intake, the habit you’ll anchor it to is preparing your meals. So each t
ime you cook a main meal, you make note to cook an extra serving of fibrous foods to put with it.

Habit 1 Habit 2
anchor anchor

I will perform this habit (circle) I will perform this habit (circle)
1 x daily 2 x daily 3+ daily 1 x daily 2 x daily 3+ daily
Every 2 days Weekly Bi-weekly Every 2 days Weekly Bi-weekly

OBSTACLES
Obstacles will get in the way, this is life. So we need to approach this with an “if-this-then-this” method.
e.g. “If I am out for dinner instead of cooking at home, then I will order a side serving of vegetables with my
meal to increase my fibre intake.”
Habit 1

If... then...

If... then...

If... then...

Habit 2

If... then...

If... then...

If... then...

RACHEL AUST
MINDSET COACHING SERIES
FORMING A HABIT W2
Motivation does not last forever! It comes and goes very easily, and there may be large portions of time in
your health journey where you don’t feel that exciting spark of motivation, and instead have to rely on the
good habits you’ve put in place to see you through.

FEARS
Fears, such as fear of success, or a fear of the unknown can stop you dead in your tracks when it comes to
achieving your goals. I want you to look deep and recognise why you’re not letting yourself achieve what you
want to, because at the end of the day, if you want something bad enough you can always find a way to
make sure you get it.

My fears around achieving habit 1 are... My fears around achieving habit 2 are...

ACCOUNTABILITY
The way that I will stay accountable for habit 1 is...
(a) Share my progress
(b) Tell people
(c) Make changes with a friend/family member
(d) Other _______________________________
The way that I will stay accountable for habit 2 is...
(a) Share my progress
(b) Tell people
(c) Make changes with a friend/family member
(d) Other _______________________________

THINK POSITIVE
Some of the positive changes that will be able to Some of the positive changes that will be able to
happen in my life after altering habit 1 are... happen in my life after altering habit 2 are...

This will help me get closer to my 8 week goal by... This will help me get closer to my 8 week goal by...

This will help me get closer to my 12 week goal by... This will help me get closer to my 12 week goal by...

RACHEL AUST
MINDSET COACHING SERIES