(Return to Blog)

Create Habits that Stick. Step 3!

Feb 24, 2014

Step 3: Tell Someone Else Your Intended Habit and How You Will Achieve It. Be  Specific.

Accountability is an extremely important aspect of creating new habits. It’s one thing to tell yourself what you intend to do, it’s entirely different to tell someone else. I always tell my clients to verbalize their new habits to me and to at least one other person. Better yet, verbalize your habits to a small group of people for increased accountability.

When declaring a new habit, simply saying the words out loud makes your intention real. Telling someone else how you will achieve that habit reinforces your approach. Here are some specific examples that have worked with my previous clients:

“I want to bicycle to work 3 days per week. I will do this by starting at 7:30AM and I will wear gloves to prevent my hands from getting too cold.” 

“I want to reduce my coffee consumption to 1 cup per day. I will do this by only going to the café in the afternoon, and I will not drink coffee after 3pm.”

“I want to increase my running mileage to 20 miles per week. I will do this by going running 4 days per week for a minimum of 5 miles per run. I will run in the morning before work to make sure that I don’t make excuses towards the end of the day.”

Come back for the conclusion of the is four part series: Step 4: Habit-Proof Your Environment


About Cyrus Khambatta, PhD

Cyrus Khambatta is a nutrition and fitness coach that specializes in plant-based nutrition education. He was diagnosed as a type 1 diabetic at the age of 22, and decided to study towards a PhD in Nutritional Biochemistry to understand the molecular level details of nutrition and fitness for long-term disease prevention. He owns and operates Mangoman Nutrition and Fitness based in San Francisco, and has developed innovative 6-month small-group nutrition and fitness programs to educate, inspire, motivate and train clients to optimal health and exceptional fitness. 

Interested in learning more? Check out his small-group nutrition and fitness program for women.