How To Create New Habits and Transform Your Life


New Habits

Changing habits can mean a new life. But the question is always how can I create new habits that inspire me so much that I actually keep going and don’t lose my motivation. The power is in creating habits that inspire us. To do that, I am sharing processes and tools that are proven to be powerful for creating new behaviors that align with our goals.  Ultimatly, these new habits will help you to re-wire your brain so your new habits will come naturally and easily to you.


Habit Planner and Tracking Tool

I have devised The Habit Planner + Tracker to set you up for success when it comes to your goals. We can not change what we are not aware of, nor make changes if we don’t know where we want to be.   This individualized tool is important because it supports us on our own unique journey. Rather than doing random things, like starting a Keto diet, then diet shakes because ‘it worked for someone else’ – we focus solely on our personal situation.  Otherwise, we can end up running around in circles never actually getting anywhere. Sound familiar?


The framework to create new behaviors and habits

This is the process I use with my clients to find clarity on what they want to achieve and setting up exact plan of action to get them where they want to be faster:


  1. Where we are currently at (Where are you now?)
  2. Where we want to be (Become crystal clear on your goals)
  3. Identify any roadblocks to success (What exactly is holding you back?)
  4. Identify the exact actions to achieve your goals (Plan and schedule)


Step 1: GAP exercise

To create successful habits, we need to know what we want to achieve. We need to be crystal clear on our ideal outcome. It is important that we identify in relation to a particular goal ‘Where am I right now?’, ‘Where do I want to be’. Once we know that, we can now identify the exact action steps we will be taking to get where we want to be. ‘What are the exact steps that I am going to take to get there?’


Step 2: Create new triggers

This step involves creating new triggers.  This topic was explored in detail in the blog ‘Create Automatic Habits Based on Neuroscience’.  We create habits by understanding the habit loop process:  Trigger – Behavior – Reward.   Habits become automatic once we set up triggers that create automatic behaviours.


Example of a trigger when changing habits

For instance, let us pretend we want to change the habit of night eating. In the evenings we find ourselves bored watching TV and tend to eat despite not being hungry.  To overcome this, we need to plan our nights – and change the trigger from watching TV to something else. For example, we might listen to an audio book or podcast, have a relaxing bath, read a book or connect with our partner.  Ultimately, there are other ways to make ourselves feel good and activate this reward system part of our brain. 


Step 3: Plan 

This step involves solidifying a plan based on the action steps. So, once we have completed the GAP exercise and created new triggers, we create a solid plan.  Then, we need to schedule it. I can’t stress it enough: Book it in and schedule your action plan. You need to be specific about dates and times and literally LOCK IT IN.  Because, when we do this, the likelihood of us doing it is much higher. We have already made a decision. We don’t leave room for ‘Oh, will I do this today? I am not sure, I am so busy’.  This requires too much mental thinking and you will not do it.  But, if it is in your calendar already, you don’t need to think about it anymore.  You make the decision and just do it. 


Step 4 – Keep it simple

I recommend to keep it simple and focus on one goal.  Usually, focusing on a single goal is enough to get you going. When we set ourselves up for success it means we instill a sense of confidence.  We feel progress and enthusiasm to keep going on the next goal. And guess what? You might realize you don’t need food to feel good because you already feel good in yourself.  How amazing is that? 


Step 5: Tough love

Finally, I am all about self-love and self-compassion.  But I am also all about tough love, or better to say: Commitment to ourselves. We must commit to ourselves.  Once we have a plan of action scheduled in, we do not negotiate with ourselves.  If something is in your calendar, you do it. Your mind and voice in your head will try and talk you out of it ‘I don’t know, maybe, maybe not, I am so tired today’ Negative self-talk might try and creep in.  But remember, we DO NOT negotiate with ourselves. We are committed to our goals and ourselves. BOOM! 


Self-Commitment is for your highest good.  Remember the following…

I am…

  • not negotiating with myself 
  • raising my standards
  • committed to myself
  • prioritizing myself
  • not negotiating with myself when it comes to my well being and goals

You can create anything you want.  Transform habits = transform life

Without a doubt, these processes and tools (all within the free habit tracker) will help you create new behaviors that align with any aspect of your life you want to change.  Life life on your terms! Please reach out if you have any questions or would like to chat. 





  • Get closer to health, happiness, wealth, dream relationship or anything else you wish faster
  • Identify your current habits that keep you stuck
  • By focusing on only 3 habits at a time, you set yourself up for success to achieve any goals you have.



Nutrition, Weight Loss, Eating Psychology