ELEVEN | Stop Doomscrolling, Start Doing

Resolutions feel great on day one, and then life happens. 

We dig into how to make change stick by shrinking big ambitions into small, repeatable habits that slot into your actual routine. From water and protein to planning and posting daily videos, we share practical examples from our lives that prove consistency isn’t about willpower, it’s about design.

We break down the difference between outcomes and behaviors, then show how habit stacking turns good intentions into nearly automatic actions. You’ll hear why tying a protein shake to your workout beats trying to remember to drink protein another time, how creatine adherence can improve when you anchor it to breakfast, and why a time-based walk can be more motivating than chasing a step count you don’t care about. We also talk through scheduling and constraints to protect the habits that matter when schedules get messy.

This conversation is honest, simple, and actionable. You’ll get clear strategies to reduce decision fatigue, choose metrics that resonate, and replace doomscrolling with a action. We also share a lightweight accountability idea to help you follow through without the guilt spiral when you miss a day. Whether you’re building strength, dialing in nutrition, or just trying to feel better, these tools help you create momentum and keep it.

If this helped, tap follow, subscribe on YouTube, and share this with a friend who’s setting goals. Drop your one habit for the week in the comments so we can cheer you on.

Chapters

• 0:00 First Video Format And Constraints
• 1:45 Shorter Episodes And New Posting Goal
• 2:45 Big Goals Need Smaller Steps
• 5:10 Plans Beat Willpower
• 7:10 Why Habits Drive Lasting Change
• 9:40 Habit Stacking Explained
• 12:30 Water, Protein, And Creatine Habits
• 16:30 Make Habits Fit Your Life
• 19:00 Daily Video Workflow And Scheduling
• 23:00 Simple Habits Without Big End Goals
• 25:48 Closing And Subscribe
• 26:00 Accountability, Consistency, And Grace

Transcript

SPEAKER_00: 0:00

What's going on, you guys? Welcome to another episode of the Fortis After Hours podcast. I'm your co-host, Nate, joined by my wife Liz. Hey. And here is our first video podcast episode. Hello, YouTube. Um, we've done, I think we did like a live one before a few times, didn't we?

SPEAKER_02: 0:16

But not like a not on YouTube. It was like Instagram Live, I think, or Facebook Live, one of the two.

SPEAKER_00: 0:22

I did a YouTube live one.

SPEAKER_02: 0:23

We've I don't think we ever did live. I know you've filmed some of them before.

SPEAKER_00: 0:27

Yeah, but it was never the whole episode. Regardless, here we are. Video episode of the Fortis After Hours podcast. This is going to be happening weekly and/or whenever we record the podcast. So it might be not entirely weekly, but our goals is to All of the podcasts will be fully videoed on YouTube. Yes. From here on out. And we'll be recording it right here in the studio after we close on Saturday. So it should be literally after hours. Yes, literally after hours. And that is kind of like one of my systems to hit my goal of uh doing a video for Fortis every single day. So we're gonna be talking about that a little bit later in the episode. But yes, welcome to the episode, you guys. Uh, like I said, first video one. Pretty excited about this one and pretty excited for this new format. Um, going forward, we're going to try and keep the podcast a little more succinct. We'll still have a little bit of friendly talk. Banterns.

SPEAKER_02: 1:22

I feel like we've said we're gonna do this before and then we didn't.

SPEAKER_00: 1:26

So here's the deal. This is why we have to do it. The camera only records for 30 minutes.

SPEAKER_01: 1:31

Oh, well, okay.

SPEAKER_00: 1:32

And I've made a deal with myself that if I can accomplish this goal, which I'm going to, every single day posting, then next year I'm gonna buy a new camera. And then we can record a longer podcast.

SPEAKER_02: 1:41

Oh, okay.

SPEAKER_00: 1:42

So there we go.

SPEAKER_02: 1:43

Well, I guess you guys get less than 30-minute podcasts every time.

SPEAKER_00: 1:46

Yep.

SPEAKER_02: 1:47

Otherwise, the camera's no longer.

SPEAKER_00: 1:49

I agree. We've I feel like we've talked about this a bunch of times and failed. Um, so, anyways, um, but yeah, so today we're gonna be talking a little bit about kind of what we talked about last week of further uh I was gonna say furtheration. I don't think that's a word, but I don't think that's a word either. Furthering into kind of our topic last week, talking about making small goals in order to hit bigger goals. Um, and talk a little bit today about habits.

SPEAKER_02: 2:14

Yeah, so basically, because it's the new year and new year's resolutions and goals, whatever you want to call them. Um I feel like most people come up with some type of like goal or thing they want to accomplish or something that they want to happen in the new year, whatever you decide you want to call it, so be it. And then if you didn't listen last week, one, you can go back and listen. Or two, short story. Basically, people come up with these really big goals, which are cool that they want to accomplish by the end of the year, but you need to have it like broken down into smaller um chunks, smaller goals, smaller pieces, so that way you can build upon those successes um and get to your big goal at the end. Yeah, but then also having like a plan to accomplish even the smaller goals is important because if you don't have a plan, then if you don't have a plan, you're kind of stuck.

SPEAKER_00: 3:08

Um You kind of stuck. That's that's something that I learned uh from Liz actually is the importance of having a plan because which I've talked about on here before, like I can do quite a lot without a plan. However, what I can accomplish with a plan is crazy compared to what I can accomplish without a plan. So adding in the plan for me really helped me like bring bring myself to the next level. And I think it can help you guys as well uh on your fitness journey or life, whatever.

SPEAKER_02: 3:36

Well, I think part of it too, with like having a plan or needing a plan is like not the pro I don't want to say the problem is, but kind of the problem is like if people are making these New Year's goals or New Year's resolutions or just anytime you're making a goal, whether it's New Year's or not, usually the goal is to do something differently or to change something or to be better at something. And typically, if you just like, yeah, I want to change this, but like your your lifestyle or whatever you want to call it is so ingrained in what you were doing that without having a plan of action or something that you're going to do to make these changes, it's just kind of you saying like you want to do it, but then like not having any direction of how you're going to get there. Yes. And then I think that is honestly why a lot of people get kind of like lost and don't accomplish these goals is because like, and some of the goals are honestly very achievable. Like some people, let's be real, make crazy, like unrealistic goals.

SPEAKER_00: 4:34

Like I've been known to do that. Yeah. But I've also been known to uh accomplish crazy goals. So let's go.

SPEAKER_02: 4:40

Yeah, yes. And like there are some crazy goals that can be accomplished, but I will say, like, some people make just like completely out there ones that and also don't have a plan, so then that's really not gonna happen. Yeah. But like a lot of people will make very accomplishable goals, like ones that make perfect sense for like them, their life, whatever, but they just don't have like a plan or direction or accountability or anything to like accomplish it. To accomplish it, to get there. So then they get lost, and then the goal gets lost because they don't know what they're doing and they're overwhelmed, and then they just get brought right back to like the life they were living before they tried to make the change.

SPEAKER_00: 5:18

Because with that failure, which is something else I wanted to touch on, it's like uh, you know, and that's something I think I like briefly touched on last week, but I really wanted to hit that home today, is like it's very important for your mind to like have success, right? There's like a lot of failure in life in general, like that's just like part of life, failure is part of life. Um, and when you're setting goals, kind of like failure. Yeah. When you're setting goals, like you're you know, you're gonna have a much higher success rate if they're smaller, more achievable goals. And then when you break it down even further, which is really what we want to talk about today, is like developing habits, which I I guess defining a habit real quick, like a habit compared to like a goal. A habit is an actual like plan or like function to help you get to a goal. A habit is also something, once you do the habit over and over and over, it becomes mindless. You're not thinking about it, you're not using any brain power, you're just doing it because you know that's what needs to be done. Think very simple, like brushing your teeth. Everyone knows you need to brush your teeth. Like maybe when you're a kid, you're like, I don't want to brush your teeth, but like eventually you realize I need to brush my teeth. So, what do you do? You do that and you're not thinking about it whatsoever. You just grab your toothbrush and you go. And those like habits are what can really get you to accomplishing your small goals, which is then gonna stack and get you to your big goal. Um, so that's like kind of what we want to talk about today. And like, how do you create a habit? Uh, kind of give you some examples from our life and for what we're doing right now uh for this year to accomplish our goals. Um and hopefully that can help you guys accomplish your goals so that way you're not left in the forever circle of starting a goal, getting a little bit somewhere, oh I can't finish it, go back, and then you get discouraged. I mean, nobody likes that.

SPEAKER_02: 7:01

Because, and like you were saying, like the little habits kind of add up to your plan, like a plan of action. Like, obviously, some things might be I don't know, every day, some things might not be every day in order to reach your goal. And that's like that's okay. Like, you know, for some people they want to go work out two times a week. Okay, well, that's not going to be every day, that's understandable, but like you still have the habit of going to the gym twice a week, which is kind of the same thing as a goal, but yeah, but it is just part of it. But then also like your habit could be, you know, the night before you go work out, you set out your clothes. Um so you're like ready to go. Uh, I think something that is, I don't know, maybe overlooked when you're like trying to come up with like habits or like creating new like things in your life, yeah, day-to-day life, is I've seen a lot of things about this, but it's called habit stacking, where like you stack habits, like new habits with old habits. So, like you were saying, you always brush your teeth every day, that's a habit. So then every time you brush your teeth, you go set out your clothes for the next day or something like that, to where like you know you're going to do one thing, so then every time you do that, you go do another the other habit that you're trying to add is.

SPEAKER_00: 8:17

Actually, that's from I or it's from a lot of things. Well, it might be from a lot of things, but it is it was made popular by a book called Atomic Habits, which is a pretty good book.

SPEAKER_01: 8:28

Weird.

SPEAKER_00: 8:28

Uh it's by James Clear, and they talk about habit stacking. And it is it is a hundred percent um like let's say that's like an old uh especially if you struggle with like habits.

SPEAKER_02: 8:40

Like some people are just really good at like I'm gonna do this, and then they just start doing it. Like that's just what they do. But that would be me. If I actually decide that I'm gonna do something, yes, but not everyone is like that, and so to create that habit, it is typically easier, whatever, for your brain for all of that to stack the habit with something that you're already doing. Um so basically, if you are coming up with like your goal, so like obviously this is gonna be very individualized for the person just because, and I mean, I could give a million examples and they might not match up with what someone else is trying to do. But like, I know a big one that a lot of people say is they want to drink more water because that is a good thing that people probably need to drink more water. Um, people don't drink a lot of water, they need to drink more water. It's good for you for lots of reasons. It's always we don't need to go down that rabbit hole of why it's good for you. Drinking more water is good for you. But that is something that is like hard for people. So that's something that's a habit that can be very easily stacked with a lot of things throughout your day. I mean, obviously, you wouldn't need to do it with all the things at once, but like brush your teeth, drink a whole glass of water. Continue on with your life.

SPEAKER_00: 9:49

Check your phone, take a sip of water.

SPEAKER_02: 9:50

Well, that's that's a little excessive.

SPEAKER_00: 9:52

But like there's certainly a lot of water though every time you check your phone.

SPEAKER_02: 9:57

You would. But so there's certain things, you know, like brush your teeth every time you eat a meal, drink a whole glass of water. Like have certain things like stacked together. Um, I know drinking water is just like an easy one to talk about.

SPEAKER_00: 10:11

But um and I think like I think that can help you leading into the gym as well. Like, you know, a lot of people, you know, of course, this is a fitness powerlifting podcast. So a lot of you guys are into something of that nature at the gym, right?

SPEAKER_02: 10:26

And or you just like listening to our voices.

SPEAKER_00: 10:28

Yeah, either one. I don't know. Um, and now you can see us, which is uh great as well. So, anyways, um, but yeah, if if that is something that you're into, and let's just say, like, this is an age-old one, but I love this one. Uh, let's just say you are you struggle with getting your protein in, right? A protein shake somewhere around your workout can be a great way to kind of have it stack. Like, if you're already going to the gym, but you struggle with the protein, great. Like when you go to the gym, you finish up, have a protein shake, or maybe beforehand. Some people like it beforehand. And, you know, there's science out there that people will be like, oh, like, you know, it doesn't matter. And it does not matter when you uh take in your protein. However, fun fact if you are not taking in your protein at all, or like, you know, you're not hitting your goal at all, and you continue to fail to hit your goal, but you do go to the gym, you're like, Yeah, I love the gym. I'm always at the gym. Well, then having a little sweet treat protein shake at the end is probably gonna be pretty easy for you to do because, like Liz said, you're already there at the gym, and now you have just this little like, you know, protein reward, whatever you want to call it, but you're already, you're already doing it. So then you just boom, and now all of a sudden I'm hitting two birds on a stone, I'm hitting my fitness goal, and I'm hitting my protein goal all in one. Now that's a super simple like habit sacking thing, but that's just an example of that.

SPEAKER_02: 11:36

No, but I mean, habit sacking can be very simple, like that's kind of the point, is like it should be simple. Like, maybe not easy, because I've said this before on many things. Like, easy and simple are two very different things.

SPEAKER_01: 11:49

Yes.

SPEAKER_02: 11:50

Um, but like habit sacking should be very simple, like along with the protein. So, say you want to start taking creatine. I was just talking to someone about it today. Like, oh, they just started taking creatine again. Cool. So, but and I've also talked to a lot of people, oh yeah, I always forget to do that. Like, yeah, plan it around something else or put it with something else that you already are drinking. Yep. Um, I'm really bad at remembering to take creatine. Supposedly, the studies, if you want to go deep down into them, it is better to take around your workout. I don't remember taking around my workout ever. Like, I cannot remember that period. And I know that, which is fine. But so I just take it in the morning because that's when I remember to take creatine. I've done it forever, it's fine. Um so kind of making it what what makes sense though, too. So like you don't want to force it. Like I work out every day, but I'm not gonna remember to take well, not every day, but whatever. I work working out is not something that's hard for me.

SPEAKER_01: 12:45

Yeah, yeah.

SPEAKER_02: 12:46

But remembering to take creatine for whatever reason, I cannot remember it when I work out. So I just made it what makes sense, and I just have it in the morning.

SPEAKER_00: 12:54

And now you're out of pre-workout that has it. Uh-oh.

SPEAKER_02: 12:57

I know. I thought about that.

SPEAKER_00: 12:58

It's gonna mess up your thing.

SPEAKER_02: 12:59

No, because it's because it's very like gonna be routine though. The days that I work out, I don't take the creatine. Yeah, we'll see how we'll see. We'll see. We'll see.

SPEAKER_00: 13:07

I'm guessing there's gonna be a day at least one time next week. Oh, I took two.

SPEAKER_02: 13:12

Yeah, it's okay.

SPEAKER_00: 13:13

It's fine. It's fine.

SPEAKER_02: 13:14

I don't think I really take a full scoop, anyways, because I just use like a spoon. So I don't think it's actually a full, like, yeah.

SPEAKER_00: 13:19

On that note, on that note, on the creatine, if you are taking creatine, make sure you're drinking plenty of water because there's uh oops. There's yeah, there's a few people I talked to this week. They were talking about, you know, starting new year, starting to take creatine again. I was like, great. I was like, make sure you're drinking plenty of water. Like, oh yeah. I was like, no, no, no. You need to make sure you're drinking plenty of water because so creatine is just like the first part of that. Then you need to drink the water that's going to actually help shuttle that water to your muscles and everything to help you actually grow big and strong, like you're trying to do with the creatine. If you don't drink that water, it's gonna dehydrate your body, not gonna be good.

SPEAKER_02: 13:52

You might have some tummy problems.

SPEAKER_00: 13:54

Yeah, there's a whole bunch of different potential negative side effects. So make sure you're drinking plenty of water, quick uh quick water blurb in there. But back to the habits, back to the habits.

SPEAKER_02: 14:04

So, anyways, I mean that's just pretty much is what it is. Like finding ones that that like work for you also, and like stacking them where you can. Now, maybe it's something like weird that you just can't find a way to like stack with something and you're like, oh, Nathan Liz told me I have to stack it. Like, no, you don't have to stack your habit with something, you can just do it.

SPEAKER_00: 14:27

It's just an easy way to kind of like get into creating new habits. And to remember to do it. Yeah, because I feel like that's the thing. It's like a lot of people like they make the big goals, really, like they make big goals and that's it. And then you're just like they're just like, I'm gonna do that. And that's just not I'm not gonna say always, but like almost always that is not going to work. Like, you just cannot just make a giant goal. Like, I mean a real goal, like something that you are gonna have to change your life to accomplish. You can't just make the goal and then just like set it, forget it. Like, that's not how it works. Um, so you know, my recommendation is set the big goal, don't not set a big goal because that's the other thing. Like, some people are like, oh, I'm not gonna like I don't want to fail. Don't be afraid of failure, set that big goal, and then step by step, smaller goals, and then how do I actually accomplish this in my day-to-day life? And that's where these habits come into play. Um, for me personally, as you guys know, because I talked about it last week, and if you're following us, you've been seeing it. Um, I had a really big goal this year to record and post like a video every single day on Fortis for 365 days. So we're a few days in. Um, I'm kind of building those habits as we speak, as I knew I knew it was gonna have to happen. And for me, everyone's different. For me, I just kind of need to like do it, and then I build the workflow habit off of that for Liz. She's like sometimes a little bit more needs like the plan first, and then it's like plans. Okay, now I'm gonna do it.

SPEAKER_02: 15:52

So for me, I like plans can be adjusted as I go, yeah, but I do like to have like a plan of how I'm going to do it.

SPEAKER_00: 15:57

My plan was versus like for myself. I just knew I'm posting a video every single day, period. That's gonna happen. So I know that's gonna happen, and then I just do whatever else needs to happen to hit that goal. And there's a couple things, a couple like habits, if you will, and changes that I knew I needed to do um to accomplish this goal. Number one is gonna be to save a little bit of time almost daily in the evenings where I have a little bit of free time to edit and post a video or edit a video, whatever. Um, because filming the video doesn't take too long for me. Uh, I can usually do it one or two takes, that's kind of my goal. But editing does take a little bit of time. So I knew that editing was going to become part of my life every single day. So that was like one thing that like I knew was gonna have to happen. So now I'm like setting aside time to do that. Um and then the other thing for like my videos and actually like making sure we're getting them done is pre-filming, which is something else that I don't usually do. So I usually like to do it live, so to speak. Like, I don't know, I like I just enjoy that kind of content. Like, if I'm gonna post something today, I'll post it today. Like, I'll film it today. Um, and that's something that I was gonna start this week, but then I had some camera issues, but here we are. Uh we're back. We're back, and now we're like, as we speak, kind of a little bit ahead, which is what I wanted to do. And that is again, that is gonna be a smaller goal and a change where I'm gonna have to actually create like a schedule like that I'll have to stick to basically to make sure I actually can accomplish this goal because I'm pretty busy running the gym. Um, I run, you know, I run the gym, I work at the gym full-time, all these things you guys know. Um, and I already know for a fact if I don't put this time into my schedule and actually block it off, it's not gonna happen. Um, so for me, that's like how it looks like coming from that big goal down to actually functionally like how am I gonna do this? Because, you know, you can have big goals all day, but like if you don't have those like smaller goals and then actual habits to get it into your life, and then it's just not gonna work.

SPEAKER_02: 17:59

Yeah. And I will say there is something too to like creating habits that maybe don't necessarily have like a big end goal to it. Um, I would say that's kind of more, whoops, that's more what I'm doing right now.

SPEAKER_00: 18:11

Um They're just positive.

SPEAKER_02: 18:13

They're just things, like they're just changes that I guess like I want to make. Not really necessarily for like an end goal. They're not really gonna like grow, they're not really gonna become anything more than what they are. But like I recently started trying to make sure I'm walking for at least 20 minutes every day, maybe more, not less, 20 minutes. Um and just literally because it's good for you. Like, I don't have a big goal of being able, like, I don't even care. Like, I know people, some people like really track their steps. Like, I don't really do that. I don't really care. I don't care if I get 10,000 steps or not. Some people want to do that, that's fine. I don't really care. So, like, that's not something that like motivates me for whatever reason. I don't care about that, but like I can be looking like this, you're 10,000 steps.

SPEAKER_00: 18:59

Sick.

SPEAKER_02: 18:59

Like, I just I that doesn't, I don't I don't know why, but that doesn't like motivate me. Like, oh, I need this many more steps.

SPEAKER_00: 19:04

Like that's fair.

SPEAKER_02: 19:05

I think for me it's hard because like it's almost like an obscure number. Like, I understand that it's like an actual number. Who really come up with 10,000? No, no, no, not that. Like, I don't know how to do it other than just walk. Like, I don't know exactly like I don't count my steps during the day. I don't know how much farther I have to walk. I don't know how many more things I need to do.

SPEAKER_00: 19:24

Does anyone listening to this podcast count their steps while they're walking?

SPEAKER_02: 19:27

No, no, no.

SPEAKER_00: 19:28

I want to know because there's some people that do that when they run on you.

SPEAKER_02: 19:31

Interesting.

SPEAKER_00: 19:32

Um I don't do that.

SPEAKER_02: 19:34

Um, but anyways, like I don't know how so it's just it is hard for me, like, okay, that sounds dumb because I know it's measurable and I know like I can like no, it's actually a great point.

SPEAKER_00: 19:43

I just you don't care about it. So you but you can deal with the time. Yeah, that's a great point. So this is another great point, you guys. It's like when you create a habit and a goal, like sorry to steal the mic for a second, but like when you create a habit and a goal, it's like this is perfect. Liz doesn't really care about the 10,000 steps, so it's not motivating. Why should why would she be? Like, oh yeah, let me do 10,000 steps. She doesn't even care about it. I don't know how to get that. Yeah. Versus she knows, okay, every day I can dedicate 20 minutes of walking time on the treadmill, or maybe two 10-minute walks, or whatever. Yeah. But she knows that she can do that, and that's a quantifiable, just like the 10,000, it's just a different label, basically. I'm gonna be walking 20 minutes every single day. Now, fun fact, I did that for a lot last year. That will equal close to 10,000.

SPEAKER_02: 20:23

I mean, that's fine. But anyways, because it depends how much else you walk during the day. This is true. And that I think is what's hard for me is because like I don't because like some days I walk more than others, like around the gym, as do most people. Like depends on what I'm training. If I'm doing computer work, depends on like what I'm doing that day. So like some days and some days I wear my watch more than I wear it others. Like sometimes I forget to put it back on after I work out, like, and then that's like hours of not wearing one.

SPEAKER_01: 20:48

Yeah.

SPEAKER_02: 20:48

So then my steps are invalid anyways, and I don't wear them when I work out.

SPEAKER_01: 20:51

Fair enough.

SPEAKER_02: 20:52

So it just is something that that does not work for my brain. So walking works for my brain, like on a like a timed walk.

SPEAKER_00: 20:59

Timed walk.

SPEAKER_02: 21:00

Um, minimum 20 minutes.

SPEAKER_00: 21:01

And what's the other thing you're working on?

SPEAKER_02: 21:03

Um, not scrolling on my phone the second I wake up. So basically, I typically will my alarms will go off after however many times they go off. I eventually will pick up my phone and then I'll just immediately start scrolling for no reason. Just like doom scrolling, you know. There's no point to it. And then I just lay there in bed, scrolling, scrolling for who knows how long.

SPEAKER_00: 21:30

So, what did you do today?

SPEAKER_02: 21:31

I didn't. I just my alarms went off and I still lay there for a little while. I did not get up right away because my body just does not do that. But I didn't pick up my phone until I was like getting up out of bed. And then I didn't lay in bed and scroll all morning. So that's another habit. So I guess more that's almost like a habit I'm trying to like break by by replacing it with not doing it. I mean, it's not really it's just not doing it versus doing it. But and like again, there's no real big goal for that. There's no real reason. Yeah, I just feel like it's pointless and a waste of time, and there's all sorts of things that tell you you shouldn't do that, anyways. It's just better for you. But yeah, so like just kind of going off of like it's very different than yours, like creating the habits, but mine are just literally two small habits that I want to start doing until I can do it without thinking about it, and then I'll probably come up with some new ones. Some new ones, yeah.

SPEAKER_00: 22:23

Um, and I think that's the important part, you guys, um, to kind of wrap it up is like you have big giant goals, and like you're gonna have to break those down into smaller goals and and habits. You can also just, like Liz said, just change something in your life. You want it, you don't like something, you want to change it, change it. The quickest way to change it is to build a habit or stack a habit with something you're already doing in your life so that way you can change um and have more of a positive behavior, positive like outcome, or whatever you're looking to do. Um, and like Liz said, sometimes, like, as the phrase goes, it doesn't need to be that deep. You can just do it. Like, there's plenty of goals. Um, I've had goals last year that I accomplished, like doing the exact same thing where it's just like I'm just like, I'm not doing this, like this is just not good anymore. I'm done. And like, like, if you can do that and have the willpower to do that, number one, like you're gonna have a lot more success, like in other aspects and areas of your life. And number two, like, when you are starting to shape your behavior, how you actually want to behave, like instead of just like being ruled by the phone or whatever, like you're you know, like let's say you're addicted to diet soda or energy drinks, uh, you're just gonna be able to accomplish much more in other aspects of your life, whether it be fitness, um, work, life, whatever it is. Um, so I think those are all important, whether it's towards a bigger goal or whether it's just because you don't want to do it anymore. That's fine. You don't need some crazy reason. Uh, so that works as well. Um, and anyways, yeah, hopefully you guys found this information helpful. And if you guys need help making a habit, uh whether it's to create a uh goal or to accomplish a goal rather, or whether it's just because you're tired of some sort of behavior in your life, like let us know. Reach out to us. We'd love to help you guys uh kind of talk through, walk through creating a habit.

SPEAKER_02: 24:14

I think I might start posting in my story, maybe to be determined, but like once a week on Instagram and like ask people what habits they're gonna try and like work on that week. And then um, because I'm sure not everyone is going to answer or have a habit, which is fine, but then I will try for like the people who do answer, try and like do some like accountability and like check in on them and see how it's going.

SPEAKER_00: 24:36

And sometimes just knowing someone else is checking in can help you.

SPEAKER_02: 24:40

Yeah, or just knowing that someone else is like also trying to do a habit, like, oh hey, this person's also trying to create new habits, like I'm gonna do it with them, even if it's a different habit.

SPEAKER_00: 24:48

Yeah.

SPEAKER_02: 24:48

Um and that's but I think I might start doing that like just once a week, maybe like Sunday nights or something, just being like, What habit are you trying to work on this week? And then um, yeah, maybe trying to do a little accountability check-in. And like for some people, like for me, it'll probably be the same habit for like several weeks, and there's nothing wrong with that. Um and then also I think there's nothing wrong with people. I think this is just something which I said this last week, but again, like so you're trying to do a habit, which is something you want to do every day. So say you miss a day, like that doesn't mean you have to stop trying to do that habit. Like, if there's one day that I'm busy and I don't get to walk 20 minutes, that doesn't mean oh, well, I'm just never gonna walk 20 minutes again. Like, okay, the next day I'll try it again.

SPEAKER_00: 25:30

Do it again the next day.

SPEAKER_02: 25:31

So maybe one week I get six out of seven days. One week I get five out of seven, the next week I get seven out of seven. Like, that's okay. Yeah. And so I think that's just something that also needs to be noted.

SPEAKER_00: 25:40

I would agree. I would agree.

SPEAKER_02: 25:41

Anyways. Anyways, that's my habits.

SPEAKER_00: 25:44

We're gonna wrap it up for this week's episode of the podcast. Hopefully, you guys enjoyed. If you did, please subscribe to our YouTube channel if you're watching. Um the camera's still going. Uh, subscribe to the YouTube channel, subscribe to us on Spotify or Apple Podcasts, wherever you listen to your podcast, and we will see you guys in the next episode. Peace. Bye.