The Sneaky Way to Make Good Habits Stick (Hint: You're Already Doing It)
How the world's simplest tool can transform your daily routines
Ever notice how some people seem to have their habits completely dialed in?
They hit the gym like clockwork, meal prep every Sunday, and somehow manage to maintain Inbox Zero. Meanwhile, the rest of us are over here trying to remember when we last flossed 🤔
Here's the thing about habits that most people don't talk about:
The secret isn't willpower or motivation. It's having the right cues and rewards built into your routine.
This has been on my mind lately because a few of you reached out after last week's post about getting better sleep. The common factor? Getting quality rest isn't just about having the right techniques (though those definitely help!) – it's about creating consistent habits that signal to your brain and body that it's time to shut down.
There’s a straightforward trick to habit formation. Every successful habit needs a clear cue to trigger it and a reward to reinforce it.
And guess what? Your breath can be either one.
Let me explain...
Using Breath as a Cue: Think about how you feel right before you start something important. Maybe you're about to jump on a client call, or working on your next big offer.
What if you did two minutes of box breathing first? That simple act becomes your cue – your brain starts to associate those intentional breaths with focusing and doing your best work.
Using Breath as a Reward: Most of us think rewards need to feel indulgent, like treating ourselves to a fancy coffee or scrolling through social media for way too long.
But what if your reward was a moment of peace? A few deep, slow breaths after completing a task can feel just as satisfying. It's a mini moment of zen that your nervous system will thank you for.
I've been experimenting with this myself. Every time I finish writing a post, I take 2-3 minutes to do some down-regulating breathing. It's become my little celebration – and bonus, it helps me transition smoothly into whatever's next on my schedule.
The beauty of using breathwork this way is that it's:
Always available (unlike that fancy coffee reward)
Takes practically no time
Actually good for you (unlike getting comparisonitis on Instagram)
Helps you stay present and mindful
Try adding breathwork to a habit you really want to lock down and see what happens… but don’t beat yourself up if it takes a little time. Studies have shown that it can take anywhere from 18 to 254(!) days to create a habit.
There are definitely things you can do to make the process smoother and easier, though.
If you're interested in diving deeper into this topic, I'm co-hosting an event at the end of the month where we'll share how to use breathwork and hypnosis to create habits that actually stick.
Details to come next week… and if you want me to send them to you directly, go ahead and sign up here for your free “5 in 5” breathwork kit. Not only will you learn five techniques to help you change how you feel in just five minutes, but I’ll add you to the event notification list.
And! If that’s not exciting enough, I’ll add you to my newsletter mailing list too, which has a lot more content than you see here on Substack.
Last Gasp
Motivation is what gets you started. Habit is what keeps you going. - Jim Rohn
Have you ever used breathing as part of your habit-building process? I'd love to hear about it – just hit reply and let me know!