Propane Podcast Episode 83 https://www.youtube.com/watch?v=jKaaCduqz-U Show Notes Do you find yourself falling off the wagon, and into a haze of wagon wheels? When we fail to stick to a new habit (or can’t shake a destructive one), we often think it’s because we’re not motivated enough, or our willpower isn’t strong enough. So we push harder, trying to rely on raw willpower to establish a new habit. This is like trying to sprint everywhere. You can maybe improve your ability to sprint, maybe even quite significantly. ..but trying to do the winter commute that way isn’t so manageable. Recently I covered the secrets of building indestructible habits (and eliminating destructive ones) in depth for our VIP client weekly modules. The Propane Athletes found it so useful for transforming their habits, that they said they didn’t mind if we let this one slip and share it with you guys for free. We discuss the anatomy of a habit, the 90 day goals process, how to make a habit stick, strategies for habit stacking and a whole host of useful tools to aid you in the habit building process. If you like the Propane Fitness Podcast, we'd love it if you'd subscribe and give us a review on iTunes. If there is anything that you'd like us to cover on the podcast please let us know! Time Stamps 01:07 The Anatomy of a Habit 04:42 Identifying and auditing your habits 06:12 Body - Being - Balance - Business 08:55 The 90 Day Goal Process & measuring Progress 13:01 Deep Focus - how to improve motivation 17:45 The unreliability of willpower 19:39 Make it silly easy - how to make a habit stick 24:24 Strategies for stacking habits 27:41 Habit building tools 31:46 What habits should I choose to develop? 39:42 Wrap up and References References Wunderlist Habit Bull Cal Newport - Deep Work Paul Mort Podcast Tony Robbins Byron Katie Day 1 Journaling App Rescue Time 6 Ways to beat productivity demons How to become an early riser The Wim Hof method Propane Picks week ending 28/05 It's that time of the week again where we sift through the best of the Fitness and Productivity articles for your reading, viewing and listening pleasure. If you'd like to be considered for the Pick List, or if you'd like to contribute an article then shoot us a message. Our Top Pick this week is: Why Everyone Needs to Meditate - Shane Trotter, Breaking Muscle Meditation is a practice with a slight image problem. It gets nothing but praise from health and psychology literature, and from our most elite performers. But most people see meditation as a bizarre first step towards a life of Volkswagen vans and Birkenstocks. In this article Shane disputes the myths & discusses why we would all benefit from including meditation in our daily practice. The rest of the list is pretty awesome too! Muscle growth is slow - try this instead - Andrea Valdez 3DMJ Dealing with the Psychology of lifting – An armchair meathead’s guide to not freaking out. - Marc Keys, Cast Iron Strength John Grisham's 25 hour work week - Cal Newport Blog Is apple cider vinegar a miracle food? - Science Driven Nutrition A Guide to Developing the Self-Discipline Habit - Zen Habits How I overcame a 4 year eating disorder - Aiden D'arcy
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