Mile Marker 1: Map Your Journey
Objective
Understand the real key to lasting change—and why most people never stick to their goals.
Why Most People Can’t Stay Consistent
It’s not because they’re lazy.
It’s not because they “don’t want it enough.”
It’s because they try to change everything at once.
🚨 “I’ll work out every day.”
🚨 “I’m cutting out all sugar.”
🚨 “I’m never skipping a workout again.”
These big promises usually last… what? Two weeks?
Then they crash.
And people blame themselves.
But it’s not your fault.
It’s the strategy that’s broken.
💡 Real change comes from small habits that stack over time.
My Story – How I Finally Made Change Stick
When I started, I didn’t go all-in with some insane routine.
I started with just one thing:🚶 A one-mile walk every morning.
That was it.
And because I could do it even on hard days, I kept going.
Then I added strength workouts.
Then I focused on more protein.
Then I started tracking small wins.
Each habit built on the last—until I looked up and realized:
💪 I was living a life I didn’t think was possible.
The Habit Loop – How Change Actually Works
Every habit follows a simple pattern:
🔄 Cue → Routine → Reward
Cue: A trigger (like waking up or seeing your shoes)
Routine: The action (walk, lift, hydrate, stretch)
Reward: The result (energy, pride, momentum)
📌 Example:
Cue: You finish brushing your teeth
Routine: You drink a glass of water
Reward: You feel clear-headed and energized
The more you repeat this loop, the easier it gets.
Habits become automatic—and that’s when change lasts.
How to Build a Habit Stack That Sticks
If it’s hard, it won’t last.
If it’s simple, it can change your life.
✅ Start ridiculously small (like… stupid easy)
✅ Attach it to something you already do
✅ Track it and celebrate your wins
🔥 Action Step
1️⃣ Choose one habit to add this week
2️⃣ Make it laughably easy (1 pushup, 5-minute walk)
3️⃣ Track it—build your streak and ride the momentum
Next Up: Set Yourself Up to Win Automatically
👉 Go to Lesson 1.4 – Designing Your Environment for Success