Ep929 Staying Consistent with Habits

Outcome goals like losing 20 pounds or writing a book might get you started, but they rarely keep you going. In this episode, we explore why focusing on who you want to become—rather than just what you want to achieve—is the secret to making consistency feel completely automatic. True behavioral change isn't about setting target metrics; it’s about shifting your underlying identity so your actions naturally align with your vision of self.

We break down the practical mechanics of casting daily "votes" for your desired identity through tiny, non-negotiable actions. You'll learn how small micro-habits compound into deep self-trust, and we will outline a clear protocol for safely scaling those initial two-minute wins into full routines without triggering burnout or relapse. Finally, we discuss how to maintain and defend your new identity when real-world disruptions like travel, stress, or busy schedules try to derail your momentum.

Transcript

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Yo, it's your man Graheen Brassia. Look at y'all. Life doesn't care about your perfect streaks, y'all. Deadline's power, love travel disruptions, your routine, or fatigue simply wins the morning. You feel me? And suddenly the habit that you built over weeks vanishes in a single day. Right? The real danger to your long-term goal isn't the single miss workout or the skilled meditation or the track meal plan. The real danger is the psychological tailspin that follows. The all-or-nothing mindset that whispers, you already blew it. So why bother? Strong, right? The never miss twice rule. A simple negotiating packet that with yourself to design the um protect your momentum that when life gets chaotic. Right? In these videos, man, I'm gonna tell you about the slip-up data, the power of momentum, um, viability and effort, and uh identify over perfection, man. Let's get into it, man. The psychological slip up, right? This is here is what happens when you say habit one day and nothing. Your progress doesn't reset to zero, your muscles doesn't atrophy, your skill doesn't disappear. The hazard isn't a single off day, this it is the snowball effect. Missing one day isn't an accident, missing two days is a start of a new brand of habit skipping. When you fall or uh when you fail, pray to all or nothing thinking, your brain treats a minor interruption like a total failure, making it a harshly to um resume the momentum tomorrow. This is me, honestly. Y'all, I hate missing some shit. When I say I hate like all right, you ain't even it's Monday. I better post it on Instagram. I better post. Because I I just like don't post one day, I'll fuck around, I want to post the whole week on what's wrong with me with that. And I hate that habit. You feel me? It's a habit that I gotta get rid of, right? Because I used to have the habit of posting Instagram all day, but now it's on YouTube, right? But anyway, just knowing that if you could people most people got that type of mindset. Oh, if I ain't do it, I'll nah. If I miss one day, I don't want to do it. Um I don't fuck it. I don't care. Like, nah, bro, nah, let's get back to it. Let's be like lethal shooter. I ain't missing two in a row. You feel me? Let's get this shit right. I'm not missing two in a row, right? Let's get this um intact. You feel me? So get that moving, then you're gonna go to the next one, man. The core strategy, minimum viability effort, right? This means you um MVE. To make never miss twice work with a when life's recognition, you need to abandon the idea that every execution has to be full scale. When time or energy is depleted, scale your routine down to the minimum viable effort, the absolute baseline version of the habit it takes to absolute zero willpower. Maintain the trigger, keeping the habit loop alive in your brain matters to more than open output. Protect the identity, running five minutes still reinforces the identify of a runner, writing 50-50 um words still reinforcing the uh um identify there if they're a writer. You feel me? That's I said you can run 10 minutes, write about five minutes, you feel me? Read about another 10 minutes, still identify myself as a reader. Like I stopped reading for a minute because she I wasn't reading four books no more. Brain, you're not you're not reading it. I saw I gotta read four books to be a reader. Yes. This is how hard I was on myself. That was too hard. That's why I burnt out on reading. I had to stop reading for so damn long in a minute because I was like, man, I ain't got time. I just gave myself an excuse, right? But now I'm back on it, right? So get that shit back on your mind. Don't don't know, just do the minimum that day. If your if your time got depleted today, your morning wasn't how you wanted it to be, your night time can be just a little bit how you want it to be. Just read a little bit, just do a little bit. We just trying to keep this consistency going, and it's basically like telling yourself that you can do it. And if you tell yourself you can do it, you're gonna do it because you're faithful to yourself now. And you feel me? Like being faithful to yourself, keeping your own words to yourself, that makes you way stronger than being anything. You feel me? Because you keep your roles to yourself, just like keeping your words to God because you are your own guy. You feel me? You tell yourself something, you don't do it, you you feel like a flyer, a failure, you feel down, you feel like you feel disappointed, right? So you get a disappointment in yourself, you don't do it. But when you doing things that you tell yourself you're gonna do, you you feel more likely to do it again, strictly after you did it, right? So let's think about that. And step three, a concrete example of the rule in action. How to apply the rule across coming um goals when your calendar falls apart. Daily finance and in exercise, the slip. You work a 12-hour strift, you miss your um 60-minute gym and workout collapsing on on onto the couch. Day two, don't force the 60-minute section when you are already behind the schedule. Apply the MEV. Do 10 body weight squats, two minutes of scratching right next to your bed before going to sleep. You then break the cycle of the two church. You feel me? You ain't gotta say, I'm gonna go to the gym or for a whole nigga's like, man, everybody I know said they're going to the gym, they've been stopped. Been stopped. You feel me? So think about that. Let me do this shit right here beside my bed. You feel me? Let me let me have something to do right here at the house. And no, I can do it every day without anybody asking me to do it, right? And last thing now, and the next thing is the content and creation writing, the slip. You plan to draft an entire video script on an article on Tuesday, but unexpected errors derail your evening. Day two, avoiding pushing the entire world, I mean, writing block on the weekend. Sit down for five minutes on a Wednesday, open a doc, and write three bullet points on a single rough paragraph. The script didn't get finished, but the streak stayed intact. And that's the main thing with me. I like keeping my streak intact. Once I'm doing something every day, I'm gonna do it every day. I am in screaming this, literally. When I can do something every day and I can do it at a perfected level, I want to do it every day. If I can do it at a professional level, I want to do it every day. You feel me? I want to do it every single day. I can do this, I can talk to y'all every single day. I just need a little bit better guidance, a little better background, and I need to have the lifestyle. That's it. You feel me? I know what I need, but this me talking myself there is getting me there, honestly. Like the more you keep on talking yourself into something, like you think about your whole life, your whole childhood. You went through your whole childhood just doing the shit that was around you. You feel me? Absorbing your habits, absorbing the the environment, you feel me, doing what other people thought was cool. These were your habits. You feel me? Now that I can make the habits how I want to do, and I know a habit can affect you in a certain way. Let me talk to myself about some some smart shit. Let me talk to myself about um some things that help my real personal life. And these talking, everything I talk to y'all about, it helps me some type of way. It stacks another another gym on another gem on another gym. Sometimes I just be thinking, and I'm like, damn, why I think of that. Because I'm always what thinking, I'm always learning, I'm always looking at stuff. It's everybody looking at the same shit, y'all. Everybody looking at the same house, the same car, the same clothes, the same, the same um person, just in what? Different fucking perceptions, different modes of their life. You feel me? You feel me? Like different moves of their life. Like everything is like just the same. But if you know how to depict a hermit from a herman, you you scrape. But if you look at everybody like, bruh, this is everybody fucked up. You gonna fuck yourself up because your habit is used to everybody being fucked up. Right? Let's get to the next one, right? The eating meal, right? You you're stuck traveling, you miss your meal prep. You ended up eating late-night fast food. Day two, avoid the temptation to fast food essentially or label the week as ruin. You feel me? Focus strictly on your next immediate meal or order a limp routine with a side of greens. Order a balanced meal immediately that restores your momentum. You feel me? You feel like you've been I ate McDonald's one damn time. That was like four months ago. And that shit got me sick the same day. You feel me? I say, hold up. I don't want that in my routine. I think I should have ate something better behind it on the once, but it's only a small fry and a double cheeseburger. Nigga, that was the best small fry and double cheeseburger I ever had. I don't know what the fuck was in that damn burger. Nothing. I must have ate a Herman. You feel me? Because they made me like start throwing, like putting up Mercury's immediate. Start like it drained all my energy. Literally. I don't know what it'd be, but but man, once you feel like you've been eating shitty, please go eat you some fruit. Please go get you some exercise. Please go get you some greens. Please. And this is the last section, man, the recovery frame. When you catch, when you catch yourself sleeping, follow this three-step protocol, acknowledge it without judgment. Treat the miss one day as a neutral data, not as a character flow. You feel me? Don't say, oh man, I missed a day. I don't, I'm, I, I'm a f I ain't I'm full of shit. You feel me? I don't want what I say I want. You feel me? Don't look at it like that. You feel me? Treat it as a new neutral data, bro. This is hear me. I mean, I really had a lot going on today. You feel me? Like I really try not to make no excuses because really no excuses in life, bro. You got the whole day to yourself, bro. You you you got time. You got a couple hours to yourself, bro. You got time. You feel me? You got time to do what the fuck you need, though. You got time to sleep, you got time to be on the phone, you got time to do other shit, bro. Man, this is what they stole from us. Our money and our time. And so let's get on there, right? And this thing, though, man, let's lower that barrier, man. Of two-day. Set your MVE target so low that it feels like impossible to fail. Like, I just put my shoes on, I can go. I can run them, I can run my flip-flops on, I can just go. You feel me? I can read in my car, I just go. Like, you know, just set it slow, man. You feel me? Put it beside your bed, read one book, set it low, man. You feel me? And prescript trigger. Decide that exact time and location, you will complete your scale-down habit tomorrow. Like, just determine it. What I'm doing it at and what time I'm doing it. Just determine it before the night ends. Determine it. Know that, man. Put that on y'all brain, man. What time I'm gonna do, what the set I said is gonna do. You feel me? Because when life gets busy, I ain't got no time to be not doing what I gotta do because life's gonna get busy either way it goes. One day I'm gonna get up and everything, shit. She's gonna be this way. One day I'm gonna get up and she's gonna be that way. So let me get up and man put myself in the in the mood where I am really moving and not just playing. You feel me? The more the the less I play, the more I can make and be focused on. So let's get focused, man. Y'all stop playing all the time, y'all stop playing the like man. If you're about any coming, man, y'all like y'all come here, subscribe, man. Let's go, man.