The Science of Sustainable Change

Lesson Objective

By the end of this lesson, you’ll understand the key to making real, lasting change—and why most people struggle to stick with their goals.

Why Most People Fail to Make Lasting Changes

Most people don’t fail because they’re lazy or don’t want it enough. They fail because they try to change everything at once—and that never works.

Think about New Year’s Resolutions:
🚨 “I’m going to work out every day.”
🚨 “I’m cutting out all sugar.”
🚨 “I’m never skipping a workout again.”

What happens? They last a few weeks, then crash.

💡 The key to long-term success isn’t massive change—it’s small, repeatable habits that stack over time.

My Story: How I Built Habits That Stuck

When I started my weight loss journey, I didn’t overhaul my entire life overnight.

I started with one simple habit:
🚶 Walking one mile every morning.

That was it. No crazy diet. No strict workout plan. Just one thing I could commit to—even on the hard days.

And guess what? It worked.

Once that habit became second nature, I added another.
💪 Strength training 2-3x per week.
🥗 Eating more protein.

Each small change stacked on top of the last, and before I knew it, I had completely transformed my body—and my life.

The Habit Loop: How to Make Any Change Stick

If you can master habits, you can master anything. The key is understanding how habits work:

🔄 Cue → Routine → Reward

1️⃣ Cue – The trigger (ex: waking up, seeing your workout clothes).
2️⃣ Routine – The action (ex: going for a walk, doing pushups).
3️⃣ Reward – The benefit (ex: feeling accomplished, more energy).

🚀 Example:
Cue: You finish brushing your teeth.
Routine: You drink a glass of water.
Reward: You feel hydrated and energized.

💡 The more you repeat this cycle, the easier the habit becomes.

How to Build Your Own Habit Stack

Instead of trying to force motivation, make your habits automatic.

✅ Start ridiculously small. (Make it so easy you can’t fail.)
✅ Attach it to something you already do. (Ex: “After I wake up, I stretch for 30 seconds.”)
✅ Celebrate small wins. (Progress = motivation.)

🔥 Action Step:
1️⃣ Pick one habit to add this week.
2️⃣ Keep it stupid simple. (5-minute walk, one pushup, one glass of water.)
3️⃣ Track it. (Check it off daily—momentum fuels consistency.)

🚀 Your Next Step
Now that you know how habits work, it’s time to make your success inevitable.

👉 Go to Lesson 1.4: Designing Your Environment for Success