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616. Break Free From the All-Or-Nothing Trap in Your Habits · Be It Till You See It

• 0:00
  [SPEAKER_01]: Once you have this ability to make habits, I'll have to drop it the hat because that's what's going to happen.
• 0:05
  [SPEAKER_01]: When you celebrate, when you make it small, it starts becoming a habit.
• 0:07
  [SPEAKER_01]: It's really easy to add more in.
• 0:09
  [SPEAKER_01]: But before you do that, we have to make sure we've expanded out what we've done.
• 0:14
  [SPEAKER_01]: Welcome to the Beat till you see it podcast, where we talk about taking messy action, knowing that perfect is boring.
• 0:21
  [SPEAKER_01]: I'm also Logan, prize instructor and fitness business coach.
• 0:24
  [SPEAKER_01]: I've trained thousands of people around the world, and the number one thing I see stopping people from achieving anything is self-doubt.
• 0:33
  [SPEAKER_01]: My friends, action brings clarity, and it's the antidote to fear.
• 0:39
  [SPEAKER_01]: Each week, my guests will bring bold, executable, intrinsic, and targeted steps that you can use to put yourself first and be it until you see it.
• 0:49
  [SPEAKER_01]: It's a practice, not a perfect, let's get started.
• 1:01
  [SPEAKER_01]: series.
• 1:01
  [SPEAKER_01]: This is a series we want to do to have because over time we pick up habits.
• 1:05
  [SPEAKER_01]: If you don't have to make a habit stick, then it's going to be really frustrating to keep hearing about like advice about like different things you could be doing.
• 1:13
  [SPEAKER_01]: Or maybe you're hearing it be at action item, you're like, oh, I want to add that in and you're like, and then you try and it sucks and you don't get to do it and then you're feel like a failure.
• 1:21
  [SPEAKER_01]: And that's not going to have to be it till you see it.
• 1:22
  [SPEAKER_01]: So if this is the first time you're listening to the be it pod high.
• 1:25
  [SPEAKER_01]: I'm Leslie look them.
• 1:27
  [SPEAKER_01]: I am a habits mindset.
• 1:29
  [SPEAKER_01]: Polize instructor and business coach.
• 1:31
  [SPEAKER_01]: And I want you to listen to the first episode in the habits series to go back to the last few episodes.
• 1:36
  [SPEAKER_01]: This is episode three.
• 1:37
  [SPEAKER_01]: So make sure you go to the first one.
• 1:39
  [SPEAKER_01]: All right.
• 1:40
  [SPEAKER_01]: if you've been listening to it, then you have been practicing.
• 1:43
  [SPEAKER_01]: So like me, you've been practicing your tiny version of the habit you're trying out or an experimentation mode, okay?
• 1:51
  [SPEAKER_01]: All in nothing minds, it's do not work.
• 1:53
  [SPEAKER_01]: They don't work, being a perfectionist doesn't work.
• 1:56
  [SPEAKER_01]: You gotta try this in an experimentation mode.
• 1:59
  [SPEAKER_01]: In your experimentation mode, maybe you've discovered, like I was trying to read my book,
• 2:04
  [SPEAKER_01]: After I said down for breakfast, I'm going to pick up my book, right?
• 2:07
  [SPEAKER_01]: But maybe you discovered that like where you put something, it didn't work.
• 2:11
  [SPEAKER_01]: You're going to try it for a different time slot.
• 2:12
  [SPEAKER_01]: Give you an example of the habit I was trying to do.
• 2:15
  [SPEAKER_01]: So we have these white counters.
• 2:17
  [SPEAKER_01]: They're super beautiful.
• 2:18
  [SPEAKER_01]: Like they look really good and mag-like photos.
• 2:20
  [SPEAKER_01]: It's like so clean.
• 2:22
  [SPEAKER_01]: Any time you do anything in the kitchen, the counter tops somehow already looked dirty like they just look like You're like what the heck I just walked in here and now there's dirt so of course You make coffee every morning and of course once you make coffee like even as careful as you are There's like somehow grounds everywhere and it would drive me crazy because I wanted to have clean countertops I'm not I'm not a I'm not a I'm a messy person not a dirty person Played out like the way the coffee grounds were on the counter, but I was struggling to figure out how do I just
• 2:52
  [SPEAKER_01]: wipe down the countertops throughout the day.
• 2:54
  [SPEAKER_01]: So that they're clean, right?
• 2:57
  [SPEAKER_01]: And so I thought when I was practicing this, that, oh, the best habit is like, after I make my coffee, all wiped down the counters.
• 3:04
  [SPEAKER_01]: We talked about how specific, like, a prompts don't work, it has to be after something you already do.
• 3:08
  [SPEAKER_01]: I always make my coffee, I never miss making my coffee.
• 3:11
  [SPEAKER_01]: So after I make my coffee, I don't wipe down the counters.
• 3:13
  [SPEAKER_01]: Do, make the coffee, put it down, wipe it down.
• 3:16
  [SPEAKER_01]: I visualize this, I thought I had all mapped out.
• 3:18
  [SPEAKER_01]: I mean, how,
• 3:20
  [SPEAKER_01]: Hard as it.
• 3:21
  [SPEAKER_01]: Oh my gosh, you guys, I struggled so hard.
• 3:23
  [SPEAKER_01]: Two, two days in a row of trying this experiment out that didn't work.
• 3:27
  [SPEAKER_01]: So then I try to make it smaller.
• 3:28
  [SPEAKER_01]: It's okay.
• 3:29
  [SPEAKER_01]: Well, after I make my coffee, I will grab the towel.
• 3:32
  [SPEAKER_01]: I'm just going to grab it.
• 3:33
  [SPEAKER_01]: I'm just going to put my hand on it and that didn't work.
• 3:37
  [SPEAKER_01]: And I was like, oh, what is going on?
• 3:39
  [SPEAKER_01]: And then I was like, you know, thinking about it.
• 3:41
  [SPEAKER_01]: And I was like, well, the motivation at the moment might be in conflict.
• 3:46
  [SPEAKER_01]: After I make the coffee, I want the coffee.
• 3:49
  [SPEAKER_01]: So I don't necessarily want to sit down and clean something.
• 3:51
  [SPEAKER_01]: So I change the experiment, too.
• 3:53
  [SPEAKER_01]: After I put my coffee mug in the sink, I'll wipe down the counter.
• 4:00
  [SPEAKER_01]: Right because now I'm putting the coffee down, I'm in a cleaning mode.
• 4:03
  [SPEAKER_01]: I could just wipe down the counter.
• 4:04
  [SPEAKER_01]: I'm in the same place that the habit needs to be, and that's another thing when you're doing the experiment.
• 4:08
  [SPEAKER_01]: If you said you wanted to,
• 4:10
  [SPEAKER_01]: go for a run, but after you do your last email, before lunch, you're going to go for a run.
• 4:19
  [SPEAKER_01]: But where you work isn't a place you like to run, or it's not safe to run, or it's, you actually need to take the shower, or whatever.
• 4:27
  [SPEAKER_01]: Like if there's something in conflict, we have to change the time of when we're trying to do something.
• 4:33
  [SPEAKER_01]: And so in your experimentation, you're not just experimenting with the habits that you're testing out, you're experimenting with a size and you're experimenting with where it goes.
• 4:42
  [SPEAKER_01]: So to recap, remember, we talked about like, maybe the habit is to read every day for 20 minutes, but I have to first start with picking the book up.
• 4:50
  [SPEAKER_01]: Maybe your habit is running, but you've to first start by putting the shoes on.
• 4:55
  [SPEAKER_01]: Right, if you're not used to putting the shoes on, then now if you're already walking every day, okay, maybe you are going to run block.
• 5:02
  [SPEAKER_01]: And if that's too much, you're gonna run to the next house.
• 5:05
  [SPEAKER_01]: Right, how can we make it as small as possible?
• 5:07
  [SPEAKER_01]: That's tiny as possible.
• 5:10
  [SPEAKER_01]: this to be helpful for you.
• 5:12
  [SPEAKER_01]: For this to actually be successful for you, for you also to discover if you like it, right?
• 5:18
  [SPEAKER_01]: Like do you even like this habit?
• 5:19
  [SPEAKER_01]: Like I say I wanna read a physical book, but maybe after all experimenting I do, I'm like, I actually just like to listen to him.
• 5:27
  [SPEAKER_01]: You know what, right now in my life, I like to listen to him.
• 5:30
  [SPEAKER_01]: That's fine, right?
• 5:31
  [SPEAKER_01]: So I want you.
• 5:33
  [SPEAKER_01]: to be thinking, okay, how small can I make it?
• 5:36
  [SPEAKER_01]: Am I doing it the right time?
• 5:37
  [SPEAKER_01]: Is it after the right thing?
• 5:38
  [SPEAKER_01]: So for example, another one would be like, oh, after I get home from work, I'm gonna do my Pilates.
• 5:43
  [SPEAKER_01]: But after you get home from work, might not be specific enough because maybe you have to put your bag down then you have to go change your clothes, then you have to let the dog out.
• 5:51
  [SPEAKER_01]: So maybe you actually said it would be after work, but it wasn't specific enough.
• 5:55
  [SPEAKER_01]: And we actually need to get more specific with when something is happening.
• 6:00
  [SPEAKER_01]: And the more specific you can be, right?
• 6:03
  [SPEAKER_01]: After I sit down at my desk, I will make those sales calls.
• 6:08
  [SPEAKER_01]: After I sit down at my desk, I will meditate for five minutes.
• 6:12
  [SPEAKER_01]: After I sit down, after I park my car, I will meditate for five minutes.
• 6:17
  [SPEAKER_01]: After I brush my teeth, I'll put my phone away.
• 6:20
  [SPEAKER_01]: You see how it's like, how specific can we get so that it's not vague after I can home from work?
• 6:25
  [SPEAKER_01]: Because there's a lot that can go on.
• 6:28
  [SPEAKER_01]: And then there's different motivations that happen.
• 6:30
  [SPEAKER_01]: We also talked about celebration, right?
• 6:31
  [SPEAKER_01]: If you are not celebrating doing the thing you said you're going to do or thinking about doing it, it makes it very difficult for these habits to stick, because then you're having to operate off of the idea that you need 21 days or 70 days.
• 6:45
  [SPEAKER_01]: So an example of why we've to celebrate.
• 6:49
  [SPEAKER_01]: We all remember during the pandemic, depending where you lived, we all had our masks to go to restore, right?
• 6:54
  [SPEAKER_01]: And then there was that day when we all got the permission,
• 6:59
  [SPEAKER_01]: Hallelujah, right?
• 7:00
  [SPEAKER_01]: Don't use the mask.
• 7:02
  [SPEAKER_01]: Then, oh, crap, you gotta wear a mask again.
• 7:05
  [SPEAKER_01]: How many times do you remember the mask?
• 7:07
  [SPEAKER_01]: But you wore it every day for three weeks, for a month.
• 7:11
  [SPEAKER_01]: If it's been where you lived, we were in California, we wore those masks for months, right?
• 7:16
  [SPEAKER_01]: Soon as you had one day, you'd have to wear it.
• 7:18
  [SPEAKER_01]: What happened a week later when had to?
• 7:20
  [SPEAKER_01]: forgot it.
• 7:21
  [SPEAKER_01]: Why?
• 7:22
  [SPEAKER_01]: Because your brain hated it.
• 7:24
  [SPEAKER_01]: You hated wearing the masks.
• 7:26
  [SPEAKER_01]: So your brain despised it.
• 7:28
  [SPEAKER_01]: So soon as you didn't have to remember anymore, you didn't remember anymore.
• 7:31
  [SPEAKER_01]: That's why how you feel about something matters.
• 7:35
  [SPEAKER_01]: If you don't like something that you're doing, let's not make a habit around it.
• 7:40
  [SPEAKER_01]: This is your life.
• 7:40
  [SPEAKER_01]: If you get to live one of them, that we know of, so we may as well enjoy it.
• 7:44
  [SPEAKER_01]: We want our life to be a series of habits that we
• 7:49
  [SPEAKER_01]: So that is how it's not experimentation.
• 7:52
  [SPEAKER_01]: Now, let's say you slate this.
• 7:54
  [SPEAKER_01]: It's going really, really well.
• 7:55
  [SPEAKER_01]: And you're like, Leslie, I have three other habits I have but wanted to work on.
• 7:57
  [SPEAKER_01]: I want to add into, I want to do.
• 7:59
  [SPEAKER_01]: So that's where the idea of habits lacking come from with James Clear.
• 8:04
  [SPEAKER_01]: Beat it doesn't call it that, but yes, every habit is just a prompt to the next habit, okay?
• 8:11
  [SPEAKER_01]: So if you are ready to add another one in, you go back to the beginning.
• 8:17
  [SPEAKER_01]: What are all the things that you could do?
• 8:20
  [SPEAKER_01]: How easy your heart is it to do?
• 8:22
  [SPEAKER_01]: How can I make it as tiny as possible?
• 8:24
  [SPEAKER_01]: And then where, what is it coming after?
• 8:27
  [SPEAKER_01]: how am I doing this in my life?
• 8:29
  [SPEAKER_01]: And then we experiment with it.
• 8:31
  [SPEAKER_01]: So I would not, I don't recommend practicing one more than one new habit of time when you're new at this.
• 8:37
  [SPEAKER_01]: Once you're new you could practice like two, maybe three different things.
• 8:42
  [SPEAKER_01]: doing physical habits, like habits that are not, I explain this, emotional habits, you don't like it by yourself are really hard.
• 8:51
  [SPEAKER_01]: Okay, so that's more advanced.
• 8:53
  [SPEAKER_01]: So I wouldn't try adding those in or practicing those until we get really good at, like the more tangible habits, like the work that you wanna do or the,
• 9:03
  [SPEAKER_01]: acts or services you want, the space you need in your calendar.
• 9:06
  [SPEAKER_01]: That kind of stuff is a little easier.
• 9:07
  [SPEAKER_01]: Things that have to do with emotions.
• 9:10
  [SPEAKER_01]: For example, I'm going to stop talking negatively about myself.
• 9:14
  [SPEAKER_01]: Well, that's going to require us to be aware first of when we are starting to talk negatively about ourselves.
• 9:19
  [SPEAKER_01]: So I would recommend saving those for when you get a little more advanced.
• 9:22
  [SPEAKER_01]: But when you want to add a new habitant, you add one at a time.
• 9:25
  [SPEAKER_01]: And you make it a small as possible.
• 9:27
  [SPEAKER_01]: Okay, and if you thought you made smaller, and you didn't, it didn't work, make it even smaller.
• 9:32
  [SPEAKER_01]: Okay, if you really want to do it, make it even smaller.
• 9:35
  [SPEAKER_01]: I think it's easy for us overachievers and perfectionist when we start to hear how easy it is to make a habit.
• 9:40
  [SPEAKER_01]: We start to go gung-ho on all the different habits we want.
• 9:42
  [SPEAKER_01]: I promised you that we would do an episode on how to unravel a habit and I'll make sure that we actually do get into that in the next episode.
• 9:51
  [SPEAKER_01]: So that's what you want.
• 9:52
  [SPEAKER_01]: We're in the next episode.
• 9:53
  [SPEAKER_01]: But I do want to say this might be the time as you're trying to create space and prompts for the habit you want.
• 10:02
  [SPEAKER_01]: You might be noticing the habits that you don't like.
• 10:04
  [SPEAKER_01]: And so all I want to do right now is just notice them.
• 10:07
  [SPEAKER_01]: take note because in the next episode, we'll dive into that.
• 10:10
  [SPEAKER_01]: But when you're, I can't, I find myself wanting to come into your home right now and like, like, see what you're doing as far as habits.
• 10:19
  [SPEAKER_01]: You want to add because what I don't want to do today, try to add a bunch of new things at the same time.
• 10:23
  [SPEAKER_01]: So for example, if I actually were to tell you all the little habits that I have that I've created for myself, it might overwhelm you, but some people, it actually makes them go,
• 10:35
  [SPEAKER_01]: do Pilates, I do have red light masks, my face and my neck.
• 10:38
  [SPEAKER_01]: I do have a pen format, I do have a son of blanket.
• 10:41
  [SPEAKER_01]: These are all crazy.
• 10:42
  [SPEAKER_01]: I'm going to sound like I have like too many things and I'm like, but these are all things that make me feel good, right?
• 10:48
  [SPEAKER_01]: I bought one at a time and I made sure I had a habit around it for I bought it.
• 10:54
  [SPEAKER_01]: So have you ever like bought like, oh, I bought a goshaw, right?
• 10:58
  [SPEAKER_01]: Two years ago was goshaw.
• 10:59
  [SPEAKER_01]: But I didn't actually
• 11:01
  [SPEAKER_01]: plan, it accordingly, to add it into my busy life.
• 11:05
  [SPEAKER_01]: So I've actually struggled tremendously on, like, when am I going to wish up?
• 11:11
  [SPEAKER_01]: What is the prompt?
• 11:12
  [SPEAKER_01]: What is the thing that I do so that I can go shot?
• 11:16
  [SPEAKER_01]: I have moved the go shot from the bathroom to the extra bathroom, from the extra bathroom to the shower, from the shower, to like, it's moved different places.
• 11:25
  [SPEAKER_01]: I moved it to my bed, I put the oil in my bed, like I've tried all these different things and I really asked myself, like, do I want to this habit?
• 11:34
  [SPEAKER_01]: is this making sense?
• 11:35
  [SPEAKER_01]: So before you buy any of the things around a habit you want to have, it's really important for you to explore like where do I think this could be?
• 11:44
  [SPEAKER_01]: And what part of this habit can I practice?
• 11:47
  [SPEAKER_01]: How small can I make it before I make this purchase?
• 11:49
  [SPEAKER_01]: So I don't buy things.
• 11:51
  [SPEAKER_01]: that I'm not going to use.
• 11:53
  [SPEAKER_01]: So I don't put pressure on myself because what happens is we have the suncaughts fallacy.
• 11:57
  [SPEAKER_01]: Like, oh my gosh, I spent all this money on this thing.
• 12:01
  [SPEAKER_01]: I've got to do it.
• 12:02
  [SPEAKER_01]: And then we have stress and shame around that thing.
• 12:05
  [SPEAKER_01]: And so then...
• 12:07
  [SPEAKER_01]: What does our brain do?
• 12:08
  [SPEAKER_01]: Not doing.
• 12:09
  [SPEAKER_01]: It doesn't do it, right?
• 12:10
  [SPEAKER_01]: Because it's not even thinking about it.
• 12:12
  [SPEAKER_01]: So I would really try to find like the things that you're wanting to add into your life.
• 12:15
  [SPEAKER_01]: If you are wanting to add in more Pilates, like how can we make rolling out the Pilates and Matt or putting out the Pilates' clothes, how can we make a habit around something tiny before you invest in the reformer or the studio membership?
• 12:30
  [SPEAKER_01]: Things like that.
• 12:32
  [SPEAKER_01]: So I might, my team and I talked about like stack it like you mean it, it's once you have this ability to make habits at the drop of the hat because that's what's going to happen right when you celebrate when you make it small it starts become a habit I go drop a hat it's really easy to add more in but before you do that we have to make sure we've expanded out what we've done so remember with my example from the last couple episodes I want to read more so after I sit down and breakfast I pick up the book so far I've been picking up the book I haven't read the book
• 13:00
  [SPEAKER_01]: I haven't fulfilled the eventual habit, which is like, I'm going to read this book.
• 13:05
  [SPEAKER_01]: This book is going to be coming.
• 13:06
  [SPEAKER_01]: I actually read.
• 13:07
  [SPEAKER_01]: So before I stack another habit, like, after I pick up the book, I go to, you know, I go do my shake plate.
• 13:15
  [SPEAKER_01]: I have to actually, once it gets easier for me to just grab that book without thinking about how to remember it, then I can read the book.
• 13:26
  [SPEAKER_01]: And so maybe the next habit is like, okay, effort's sit down.
• 13:29
  [SPEAKER_01]: Her breakfast, I read one page of my book.
• 13:32
  [SPEAKER_01]: And when that becomes easier, and I sort of realize, oh, average is about five pages, then it could be like, okay, I read for all the entire time having breakfast.
• 13:40
  [SPEAKER_01]: Once that becomes easier, then I can stack something else after that book.
• 13:44
  [SPEAKER_01]: But I cannot stack anything on top of the book until that habit is set.
• 13:50
  [SPEAKER_01]: And it's only going to get, and it's at the place that I want it.
• 13:52
  [SPEAKER_01]: So I have to like, I've expanded as much as I wanted, because once I stack them on top of it,
• 13:57
  [SPEAKER_01]: I have hamstrung the book reading, right?
• 14:00
  [SPEAKER_01]: I can only read the book as long as nothing is coming after it.
• 14:04
  [SPEAKER_01]: That could shorten how long I read the book.
• 14:06
  [SPEAKER_01]: That makes sense.
• 14:07
  [SPEAKER_01]: If you are wanting to run a mile every day, and you're like, okay, after I take off my running shoes, I then stretch.
• 14:19
  [SPEAKER_01]: for 10 minutes, but you have a time concern when you have to actually get done with your stretching.
• 14:24
  [SPEAKER_01]: If you haven't really expanded the running to what you want it to be, putting that next habit on top of it, one, it could fail the moment you skip a run.
• 14:32
  [SPEAKER_01]: Two, you might not get to a full mile by the time you have to start stretching and then that's gonna affect your ability to feel good about what you're doing.
• 14:40
  [SPEAKER_01]: While I've stretching shame around it, well, guilt, well, judgment.
• 14:43
  [SPEAKER_01]: we won't do it, right?
• 14:45
  [SPEAKER_01]: So emotions really do matter.
• 14:47
  [SPEAKER_01]: So I want you to understand like, how do I expand when am I ready to expand the habit?
• 14:52
  [SPEAKER_01]: It should feel really natural.
• 14:53
  [SPEAKER_01]: And then once that happens, then I can stack on top of it.
• 14:56
  [SPEAKER_01]: And tell then I can only stack on things that are already secure and are already doing well.
• 15:01
  [SPEAKER_01]: And if I stack on them, I have to, one, make sure that I've experimented on the size of the habit that I'm stacking, the emotional celebration,
• 15:11
  [SPEAKER_01]: afterwards that i'm doing before i add another one so no one is adding room no one is adding more than a couple habits at a time experimentation to the time ideally start with one at a time until you get good at it and get you to i think the max i would say would be like three in a week
• 15:27
  [SPEAKER_01]: your homework is to review that.
• 15:30
  [SPEAKER_01]: Notice the habits you're wanting to unravel because that's going to be the next episode.
• 15:34
  [SPEAKER_01]: And I guess I want to just say like notice if there's habits that you're like, but let's say I really want to change these things about myself.
• 15:41
  [SPEAKER_01]: They're a little bit more esoteric, a little bit more on the brain.
• 15:44
  [SPEAKER_01]: Like we're talking about like negative self-talk.
• 15:47
  [SPEAKER_01]: Also, just write those down because we'll talk about those kinds of things in the next episode as well, but they are just a bit more advanced because you have to actually be able to catch yourself like, oh, there was a negative self talk moment and then we can have a habit that we do instead.
• 16:03
  [SPEAKER_01]: So those are just some things we'll talk more about that sooner it's going to fit better with the unraveling of a habit because again things that no longer service are just habits that we used to think did and they're doing something in our brain that makes us keep it around and we have to.
• 16:17
  [SPEAKER_01]: figure out what's prompting that, what's starting that, how is that, how, how, how can we, what controls do we have around that?
• 16:24
  [SPEAKER_01]: There's so many different things I can talk about.
• 16:26
  [SPEAKER_01]: So, anyways, this is about, hopefully that gives you some ideas on how to have it stack, how to make something tiny, be more closer to the habit that you want.
• 16:34
  [SPEAKER_01]: And most importantly, it takes time becoming like being until you say it just takes time, having habits that you actually want to have in a life you want to have, it's not a light switch.
• 16:43
  [SPEAKER_01]: It's more like this really fun little heartbeat graph as we practice and we figured out and the, oh, we, though, it's the wrong place from the day, practice.
• 16:52
  [SPEAKER_01]: And then it becomes something that actually is sustainable, feels good.
• 16:57
  [SPEAKER_01]: And you don't even have to think about it.
• 16:58
  [SPEAKER_01]: And all of a sudden, you're like, oh, I read every morning.
• 17:00
  [SPEAKER_01]: And people like, when do you do this?
• 17:02
  [SPEAKER_01]: How do you do this?
• 17:03
  [SPEAKER_01]: And you're like, I just do it, right?
• 17:04
  [SPEAKER_01]: That's what we want.
• 17:05
  [SPEAKER_01]: That's how good a good habit can become.
• 17:07
  [SPEAKER_01]: It's something you even have to think about.
• 17:08
  [SPEAKER_01]: You have to celebrate anymore because you just do it.
• 17:11
  [SPEAKER_01]: And that is a question I get a lot like when do I get to stop celebrating?
• 17:14
  [SPEAKER_01]: When your habit is at the length of time or
• 17:17
  [SPEAKER_01]: The intention that you want, and you don't have to, you don't have to remind yourself you just picked up the book.
• 17:22
  [SPEAKER_01]: You got lost reading, you just put your phone away, and you had two hours before bed, three hours before bed without screen time.
• 17:29
  [SPEAKER_01]: Like when it just becomes so natural, that's when you get to stop celebrating.
• 17:32
  [SPEAKER_01]: Because it's now a habit, and you can add something on top of it.
• 17:34
  [SPEAKER_01]: So not stacking habits until you have habits in place is one of the best ways to having a schedule that really doesn't feel overwhelming to having a life.
• 17:44
  [SPEAKER_01]: to have in a life that actually does lead you to where you want to grow.
• 17:47
  [SPEAKER_01]: Thank you so much, you guys are so, so amazing.
• 17:51
  [SPEAKER_01]: How are these working for you?
• 17:52
  [SPEAKER_01]: How is a series working for you?
• 17:54
  [SPEAKER_01]: I want to know, what habits are you working on?
• 17:56
  [SPEAKER_01]: What wins are you having when I celebrate that on our on our FYF episode?
• 18:00
  [SPEAKER_01]: And until next time, be a taste yet.
• 18:03
  [SPEAKER_01]: That's all I got for this episode of the Beat Tell You See at Podcasts.
• 18:06
  [SPEAKER_01]: One thing that would help both myself and future listeners is for you to rate the show and leave a review.
• 18:11
  [SPEAKER_01]: And follow or subscribe for free wherever you listen to your podcasts.
• 18:15
  [SPEAKER_01]: Also, make sure to introduce yourself over at the Beat Pot on Instagram.
• 18:19
  [SPEAKER_01]: I would love to know more about you.
• 18:21
  [SPEAKER_01]: Share this episode with whoever you think needs to hear it.
• 18:23
  [SPEAKER_01]: Help us and others Beat Tell You See it.
• 18:26
  [SPEAKER_01]: Have an awesome day.
• 18:30
  [SPEAKER_01]: Be it till you see it is a production of the blue pod cast network.
• 18:33
  [SPEAKER_01]: If you want to leave us a message or a question that we might read on another episode, you can text us at plus one three one oh nine oh five five three four or send a DM on Instagram at be it pod.
• 18:45
  [SPEAKER_00]: It's written, filmed, and recorded by your host, Leslie Logan, and me, Brad Crowell.
• 18:50
  [SPEAKER_01]: It is transcribed, produced, and edited by the Epic team at disenio.co.
• 18:55
  [SPEAKER_00]: Our theme music is by Ellie at Apex production music, and our branding by designer and artist John Franco-Chilfe.
• 19:02
  [SPEAKER_01]: Special thanks to Melissa Solomon for creating our visuals.
• 19:05
  [SPEAKER_00]: Also to Angelina Herico for adding all of our content to our website.
• 19:09
  [SPEAKER_00]: And finally, the Meredith Root for keeping us all on point and on time.