60: [How To] Starting A New Habit

Welcome to the Fill Your Cups Podcast! Last week was all about checking in on your habits and goals so it only made sense that this week was about learning how to make those habits! 

Here's what we'll focus on:
- The Habit Loop
- The Four Laws
- "I Will" statements
- Breaking down some basic habits

We hope you enjoy and get something good out of this episode!

As always, share this with someone who will benifit from it!

CHEERS!

Transcript

0:08

Welcome to the three Cubs podcast. We're your hosts, Morgan and Bailey. Hello everybody. Welcome back to another episode of the podcast. We are in episode 60, which is crazy. I know. But we are gonna talk all about habits today. This is honestly kind of how we kicked off the podcast. Yeah. With an episode. Kind of similar to what we're doing today, but. We always like a good habit episode, a preventative episode, kind of if you'll, and so we are gonna talk all about how, specifically, how to start a new habit. So. All those things that you always say like, oh, I really should start doing this, or I really should get my morning routine figured out, or things like that. Mm-hmm. That's what this episode's gonna be about. Yeah. So, but before we dive into that, Bailey, what's filling in your cup today? I've got a water as always, but I also have coffee that I just made at home, but I am drinking it in this little mug. It's so watching. It says, what a beautiful day. And it has a rainbow, um, handle. And Julia got it for me. Oh, it's so cute. She just randomly brought it over one day and was like, I was just thinking about you and I got it for you. And I was like, oh my God. Thank you. I love that the handle is a rainbow. I know. It's cute. I didn't notice that. Cute. That's so cute. I know. So now every time I drink out of it, I think my big sister Julia. So Thank you Julia. I love it. That's so cute. What's filling your cup? Literally same. I have water and I have a coffee and my mug. Says, love ya mean it. It's actually got a little chip in it, but I love it. Love ya mean it. But actually our friend Jordan. Got this for me. So yeah, so we both are drinking out of gifted mugs. Cute. Two little unprompted shout outs. I love it. Yeah, we do have a real shout out. Um, we have continued gaining some subscribers on YouTube and so we just wanna say thank you so much. If you're watching us on there and checking this out there, and if you have not already. Definitely make sure that you go to YouTube, subscribe to us, and that way if you don't have time to listen in your car, or maybe you're not a huge podcast listener, um, you can always pull us up on YouTube and have us going in the background while you're cleaning your house or while you're doing your morning stretches or whatever. It's. Yeah. I love whenever we get emails, well, so we get notifications when someone like comments on a post on YouTube or something, or a video, I guess. Yeah. Yeah. And I really love when I see those comments. I know your sister-in-law, Morgan, Kurt, who is on our most recent book club episode. I know that she watches mainly on YouTube. Mm-hmm. And she sometimes will leave comments and yes, I really love it. It always makes me happy when I see them because I don't get emails. I, I don't think I'm like, logged into our email account. Oh, gotcha. So, which I've never even thought about doing. So I'll do it after this. So it's every time I go in to post a video on YouTube and I'm like, oh, I got a comment. Like, what? And then I go and see, and it's Morgan. Oh hi. How cute. We love the feedback. Yes. Well. Let's dive into today's episode. I'm ready. Okay. I'm really excited for today's episode because last week we talked all about mid-year check-in. Mm-hmm. And kind of where we were at with our goals and where we saw ourselves going for the next six months, and it gave me the idea of like, okay, we should probably do an episode to tell people how to start these habits. Yeah. So. Honestly, that's how I learned all about habits is I listened to a podcast called Sad to Savage. Mm-hmm. You know, I love her. Mm-hmm. And she just talked all about like habits and the cycle and the like, habit stacking and all these different things and how to start a habit and how to break a habit. And so I was thinking like, okay, that's how I learned. How to do all of this. So we should do an episode as well where we're telling our listeners how to do this and how to get started with all of it. So yeah, that's really why I wanted to do that episode today. Yeah, and I think that the cool thing about habits is that we talk, I, I feel like we've talked about this before. I can't remember if it was on the podcast or not, or just us talking, but we've talked about how sometimes I feel like. People think that habits are make you boring or like that sort of thing, or they kind of take away from fun and stuff. Yeah. Spontaneity. Yes. Mm-hmm. And that, and, but that's not the case. Habits are so important because they give you more room and more freedom. Like when you already have something that's automatic set up, then it gives you more room and more freedom to do all the fun things, you know? Yeah. So I feel like, I feel like that's why ha, habits are so important and why they keep. Your cups filled, you know? Yes. Like why they keep, I don't know why. It helps you still have like a fulfilling life and Yeah. Feel satisfied. So, absolutely. I am definitely ready for this episode. Me too. I'm really, I love habits so much because Ha. Like your life is essentially a reflection of all your habits. Mm-hmm. So if you are, okay, this might be a little too like. Broad, but like happy versus unhappy. It's a reflection of your habits. Yeah. Or like feeling like you're productive or feeling like you're in a slump. It's a, it's a reflection of your habits. Yeah. And that's my favorite thing is that habits, they make it sound like, oh, habits mean like going to the gym every day. Or habits mean. I don't know, like brushing your teeth every day, which they do. But habits can also mean the time that you wake up. It can also mean the way you put on your shoes in the morning. Mm-hmm. Like it's, it's everything you do that you do daily, those are the habits that you have formed in your life without even knowing it sometimes. Definitely. And so I think that this is a really good opportunity for us to learn how all those habits that we want to start, or all those habits that you might be saying. Like, oh my gosh, I really wanna do this, but why can't I stick with it? Kind of thing. Mm-hmm. Like, this is why. So we're gonna kind of go over everything that you need to know. We're really following the structure from James Clear who writes Atomic Habits, which we love. Love. Yes, we love. So I hope that you guys enjoy this episode and can get something good from it. I like what that you were saying, your life is a reflection of your habits. It reminds me of that quote we've mentioned before, the, I think it's like we are what we do repeatedly. Oh yes. Something like that. I think it's like Aristotle or something. Mm-hmm. But it's, it's like you are what you do repeatedly. So literally you your, yeah. Your life is your, is a reflection, your habits. I like that a lot. Mm-hmm. Absolutely. Do we wanna dive into the habit loop? Yes. Okay. So is do it like Bailey said, James Clear sets us up in his book Atomic Habits. So we're honestly kind of giving you a crash course. Mm-hmm. In habit. Forming and not really habit breaking today, but habit forming. Yeah. And so the habit loop is where it all starts. So this is kind of the setup of what, what habits you have. So mm-hmm. You start, so you start with a cue, which is what triggers your brain to initiate a habit. Do we wanna give examples as we go or after, um, let's do it after. So let's do it all in one big, like. Here's what it is. Okay. And then like, for example, okay. Okay. So the habit loop start. The habit loop starts with a cue, which triggers your brain to initiate the habit. And then you get a craving, which is a motivational force behind, or which is the motivational force behind every habit. And then there's the response, which is the actual habit itself. And then there's the reward. And that's what you get when your habit is completed. And that's the cycle. That's the loop, yeah. The cycle. So. For an example,'cause that can kind of sound like, what are you talking about? So for an example, a very simple example, you walk into a dark room, that's your cue. Your cue is you walked into a dark room, you're craving, which is the second step, is you wanna be able to see that's what you're wanting from this. That's a motivational force behind why you're doing something. So then your response is to then find the New Year's light switch and turn it on. Mm-hmm. And now your reward. What you get for doing that is you feel satisfied that you can see. So very, very simple cue craving response reward. And that's gonna break up every single one of our habits. That's what it's gonna make a habit stick is whenever you know, these four cycles. Yeah, I like that. That's such a. Kind of like a mundane one that everybody can relate to because we don't think about the fact that walking into a room and flipping on the switch is a habit, but it is Uhhuh. Yeah. Uh, did you come up with that one, or was that in the book? I can't remember. I think it was in the book. Nice. Nice. I wish I came up with that, but I think it was in the book. Awesome. So after you've got that habit loop and after you can kind of understand q craving response reward, then you can go into how to create that habit loop. So James Clear writes about these four laws. He says that there are four laws to making a habit stick, and that first law is making it obvious. Second law is making it attractive. Third law, making it easy. Fourth law, making it satisfying. So whenever you're looking at your habits and maybe you're having trouble having, or maybe you're having trouble getting a habit to stick, these are those four laws you're gonna be looking at. So you're gonna ask yourself, how can I make this obvious? How can I make this attractive? How can I make this easy and how can I make this satisfying? Yeah. And he gave some examples, I think in the book mm-hmm. Of how this works scientifically, like with our brains. I. And how even I think like stores take advantage of this. Oh, oh, yes. Because when you walk in to Target or whatever, wherever you walk into, they want the things that, like they want to entice you or whatever, get you to buy things that you might not normally buy. And so they put that stuff out and they make it very obvious to the buyer. Mm-hmm. And, and they also make it attractive and they make it easy and satisfying. So for an example, If you're trying to start a habit of meal prepping, making it obvious would be having a list already written out of all the meals that you're gonna do. Mm. That has made it obvious for you of figuring out what you're gonna do for your meals. Mm-hmm. Mm-hmm. Or in that same setting of making it attractive, you're gonna say like, you're gonna pick a meal that you've really, really wanted to eat. That's what's making it attractive for you. That's what's making it, that you want to do it. Mm-hmm. Um, making it easy. Could be having all of your ingredients already out, or whenever you get home from the store, you don't even put away the ingredients. So they're all right there. Mm-hmm. Really easy. Or maybe you're going for something that you're like spaghetti, that's two different ingredients. Mm-hmm. Very easy. Um, or it can be satisfying where you are. You get, I don't know. I was gonna say, you get some type of. Reward after, after meal prepping. So like you tell yourself, okay, after I finish meal prepping, I'm gonna be able to listen to my book. Yeah. I don't know. Or, or you listen to your book while you're doing it because that's what you're really wanting to do in that moment. Yeah. So like those are kind of some base level examples. So yeah, whenever you're looking at what you're trying to accomplish, but can't, these ones can be really helpful to ask yourself and to figure out where you can go with it. So for example, why can't I stay consistent in the gym, even though you really want to, it's because you're not using one of these four laws. So whichever one it is, that's why you're not doing it. Yeah. Um, or why can't I get to work on time? It's because you're not using one of these four laws. Why can't I remember to call my mom back one of these four laws? Yeah. You know what I mean? Yeah. I think a big one that I, when I started reading more was. Oh, I like, I just don't have the time or whatever. Mm-hmm. That sort of thing. Mm-hmm. And I, when I read Atomic Habits, he used that example specifically of reading more and I started putting my book right next to my, like right on my bed stamp. You made it. So I have to look, I. I can see the book right before I go to bed, so I'm like, okay, I should read it. Yeah. You know, but, and then now I'm just in the habit of reading in my free time or whatever. Mm-hmm. But I do think that making it obvious or making it easy, those are really helpful. But then also like the attractive and the satisfying too is like the reward, you know? Yeah. So I've been sharing how, I've been trying to get into a consistent pattern of. Saturdays or Sundays cleaning for an hour or two. Yeah. And I have, and I have been successful with that, but I do think that. I make it easy by, or I don't know which one it would be, but make it easy and obvious. Figure it out. Yeah. So the, the night before, usually Friday night, I make my list of what I wanna do. Mm-hmm. And on my phone and I do like a checklist or whatever. Mm-hmm. And that is a satisfying, because when you like mark it, it goes to the bottom. I've talked about that on, yeah. On iPhone, whatever. So that's very satisfying. But then I also make it. I guess attractive by tell, like telling myself I'm gonna listen to a new audio book. Mm-hmm. Because I, I don't know why, but it, yeah. It just looks better for me than like a fun playlist or even a podcast or whatever. Yeah. That has been making it more fun for me. I love listening to audio books when I'm cleaning. Yeah. Or like doing chores. Yeah. I love it. It makes, I do think it makes it more fun. Yeah. Yeah. It makes it more attractive. Makes it more satisfying. It makes me feel like I'm like watching TV or something, you know? Yeah. So, which I'm not because. I'm cleaning, but uhhuh anyway, so, so I do feel like these have helped me to get into a consistent pattern with that. I feel like for the last like two months I've been doing that. Mm-hmm. Every weekend. Mm-hmm. So I didn't really think of it in these ways, but I also think it's kind of meta. But I also think that when you start implementing these laws into habits mm-hmm. You can kind of like get into the habit of. Implementing them. Does that make sense? Oh yeah. Like I knew whenever I wanted to start, like my chores and stuff, I knew. What kinds of things I would need to do. Yeah. To make myself actually keep up with it uhhuh without even realizing it was necessarily these laws. Yeah.'cause you know how habits work, you know that you can't just say you're gonna do something right and just do it.'cause that's just not how our brains function. Yeah. And we're just not gonna do it if we don't have a plan. Yeah. Or we don't have something like driving us to do it. Yes. Yeah. Mm-hmm. Yeah, I like that. I think that these laws make it. More manageable and like breaks. Breaks it down. Yes, definitely. So now our third step, so you've got that habit loop. You've got the how to create the good habit with those laws, and now we want to make a plan. So the plan is this sentence, I will do this habit at this time in this location. Mm-hmm. Without a plan, like Morgan was saying, we can't just say that we're gonna clean the house. With no plan. Mm-hmm. If there's no plan, you're not gonna do it. So you have to be able to make a plan. So some examples of that is I will meal prep at 6:00 PM on Monday in my kitchen. Nice. Another one would be, I'll work out at 4:00 PM on Monday, Wednesday, and Friday at the local gym. Mm-hmm. Another one could be, I will do great daily gratitudes at 7:00 AM every morning. My patio. That sounds lovely. Doesn't that sound nice? Whenever I was going through these ones, I was making like how to statements, basically. These are what it reminds you of. Of like a how to statement? Yeah. Or what do they call it? Like a, A, my god. They call it like a hypothesis. Yeah. That if this happened, then this will happen. Yeah, that's true. That's true. I always feel like that with like statements like this, like in science. Yeah. Uhhuh, which I think is kind of what this is. Yeah. Yeah. The one for me with chores would be like, I will do one to two hours of chores. Mm-hmm. Every or on Saturday or Sunday. I know that's not as specific. Mm-hmm. But on Saturday or Sunday morning after our walk. In the house, I mean, yeah, yeah. Around the house. The location. Yeah. Yeah.'cause if you are, if part of your chores was that you were going to mow the lawn or like do landscaping Yeah. You wouldn't say, I'm gonna do chores around my house. You wouldn't say that. You would say, I'm going to do the yard work on Saturday morning in my yard. Yeah, yeah. You know what I mean? So it's very different. Like you do have to specify exactly what it is that you're gonna do. Yeah. So now what? Now you've got your habit loop, you've got your laws, you've got your how to statement. So now we're gonna give you some examples of these habits and what the cues craving response. Oh yes. I love to break it down. Q? Yes. Yeah. Q. Craving response. Reward. Reward. Thank you. Yes. Q, craving response, reward. We're gonna break it all down for you. Put it into layman's terms, put it into real life. Examples of habits that you might be looking to start. Yeah. Let's start with the daily gratitudes one.'cause I really like that one. That sounds lovely. But So if your statement is, I will do daily gratitudes at 7:00 AM every morning on my patio. Great ambition. Um, the cue would be, okay, your alarm goes off and it's 6 45. So use law number three to make it easy by putting your phone away from your bedstand table. Great idea. We know I'm a proponent of that. The, and that'll make it easier to get out of bed and turn off the alarm and then stay out of bed. Mm-hmm. Some people, I know this doesn't work. For, but I have done this for years to actually get myself out of bed. Yeah, it really does work. Mm-hmm. So the cue is your alarm goes off at 6 45 and then you implement that. Make it easy rule to actually get up, and then the craving is having a quiet morning to yourself. So the way you respond is you go out on your balcony and you list three things you're grateful for, and then the reward is feeling gratitude for the day and feeling ready to go. Yep. It's all so simple whenever you break it down like that. Yeah. It's like, no, it really is so simple because what we're doing is that Q is what triggers your brain, like we were saying. So that Q is what gets you started. Mm-hmm. On this habit, the craving is why you're wanting to do this habit in the first place. Mm-hmm. So why do you wanna do daily gratitudes? Maybe it's not to have a quiet morning to yourself. Maybe it's because you have been feeling really down. Mm-hmm. And you wanna feel uplifted. Maybe it's'cause you're on a spiritual journey. Mm-hmm. And you're wanting to feel more connected and closer to God. Mm-hmm. And so you're wanting to do that. So your craving will be different from person to person. It will not be the same for everybody'cause mm-hmm Morgan's reasoning for doing something might be completely different than my reasoning for doing something. Mm-hmm. But that is what the craving is like. It could be the same habit, but the reason for wanting to do it is different. Exactly. Yes. But yeah, so the craving is why you're doing it, why you want to do it, and what you're hoping to accomplish and hoping to feel from it. Mm-hmm. And then the response is doing the habit itself. So going out on your balcony and listening, the three things that you're grateful for that morning, or however you wanna do your daily gratitudes that morning. Mm-hmm. And then your reward is how you're feeling afterwards. And why you, why you did that habit in the first place and what you were hoping to accomplish. Yeah. And that's, that's what you get from that reward. Yeah. I was talking to one of our friends, uh, about working out, she's been getting into the habit of working out Ooh. And going to the gym. And we were talking about how you, you never regret the workout you did. Mm-hmm. But you often regret the workout you didn't do. Yes. And so think. Thinking about that craving or how you will feel rewarded at the end of the workout is really helpful. Yeah, because like with the gratitudes your, yeah. Whatever your reason is for doing it. Say that it's just like you said, being down or something like that. Like for me lately I've been wanting to focus on being less complainy and more positive and so if that's my reason, then thinking about how I'll feel after I do that and how it slowly but surely will like change. Change my outlook then that that can help drive me to do the habit. Like the Yes. The craving. Yes. Absolutely. It's actually funny, so that our friend said that,'cause Mason and I, when we were going to the gym really consistently pre-pregnancy, we would always say that like on the days that we really did not wanna go to the gym. Yeah. Or we'd get there and we'd be like, uh, I just don't want to, we'd be like, okay. You always regret the workout that you didn't do, but you never regret the workout that you did. Yeah. You just never do. Yeah. Um, that's funny. And you, you get like a boost of serotonin I think. I think so. Yeah. Yeah, yeah. I think so. It like releases endorphins and you get a boost of serotonin and, mm-hmm. Yeah. So it's. That's kind of the reward. Mm-hmm. Absolutely. So that might be a habit you're looking to start. So your statement is gonna be, I will work out at 4:00 PM or whatever your time is on Monday, Wednesday, and Friday at my local gym. That was my habit whenever we were going to the gym.'cause I, well it was more four 30,'cause I get off of work at four 30. Yeah. But my cue was, it hit, let's say for this example, I will work out at 4:00 PM on Monday, Wednesday, Friday at the local gym. Mm-hmm. Your cue is, it is 4:00 PM You see it on the clock. You've got your alarm set, whatever it is. So you are. Getting off of work or you are getting done with whatever task you were doing and you are driving to the gym. Mm-hmm. That is that cue. You can use law number three of making it easy and already have your gym bag packed and ready to go. Yeah. Don't let yourself go home. Yes. Don't let yourself go home. Don't let yourself have any of those distractions. Make it easy. Have yourself ready to go. The craving in my experience is feeling accomplished. I always feel so accomplished when I go to the gym. I feel like, yes, I did it, so that's what I'm craving. By doing this workout. Mm-hmm. The response is getting to the gym, starting your workout, and then your reward is getting to check off that completed workout for the day. You've gotten to say, I did it. You get to feel accomplished. Yeah. Yeah. I think that that is, I'm always impressed by people who do workouts after work'cause I have never been able to. Keep that habit. I'm always impressed by people who can do it in the morning for me. I'm like, oh God, I can't, I just feel like I'm not even awake enough to realize what I'm doing. So halfway through the workout I'm like, wow, this is like already done, basically. You're like, wow, look at my morning. Yeah, yeah. That's funny. I think that that it, it's a, it's really good to use, especially when you're trying to get into a workout routine. But yeah, I feel like it's really important to use the make it easy rule anytime that you're trying to do something like working out like that, that is, that it is simple, but it is. A bigger habit. Yeah. You know, than like turning on the light when you walk in, you know? Yeah. So making it easy by having the bag already packed and mm-hmm. Or even honestly, like rewarding yourself after like mm-hmm. I. Part. Part of what I did whenever I was starting workouts, like morning workouts and trying to get in that routine was I always would let myself, I have this like protein that I really like. Mm-hmm. This chocolate protein, and that was like my reward. Oh yeah. So I would, I guess that would be the make it satisfying or make it attractive rule. Yeah. Uhhuh, I can't really remember. I should have done a little. Yeah. Debrief myself of Atomic Habits. I was thinking about bringing the book with me. I have it downstairs, but I, yeah, yeah. But, but like having something, having something there for you after you finish mm-hmm. Is helpful too, if you're starting a habit. Yes. I was thinking for the gym one that. It can also be something of like making it attractive. Can be, sorry. Bless you. You're good. Something about making it attractive if that's your main thing you're going for, or a good driving force for you is working out with a friend. Yeah. So you're excited to see your friend. Yeah. And like that's why you're going to the gym. Yeah. You're wanting to socialize, you wanting see your friend, and then afterwards you're like, oh my God, wow. We're done. And I got another catch up with my friend. Yeah, exactly. So reward. Yeah. So the, uh, the last example we're gonna go through is meal prepping.'cause we've talked about that quite a bit already. Yes. So if your statement is, I will meal prep, which is the habit at 6:00 PM which is the, on Mondays, which is the time in my kitchen, which is the location, then we, the loop would be that the queue is you're, you set an alarm on your phone and it goes off at 6:00 PM Oh. A good, that's a good cue. I've never thought to set my alarm for like an evening thing. Nice. Sorry. So the cue is, the alarm on your phone goes off at 6:00 PM The craving is you wanna eliminate stress of not knowing what to eat, not having anything prepared throughout the week, and then the response is getting all of your ingredients out and starting prepping. What you can do here to use law number one, which is make it obvious, is have a list of the meals, you know, that you want to prep for the week. And then the reward is you feel prepared for the week. Mm-hmm. So this is another one that I know a lot of people say like, oh, I don't like to eat the same meals. Mm-hmm. Or, I don't like meal prepping because I don't know what I'll want. Or something like that. Or it makes them feel like they can't eat something else. But again, like we were saying at the beginning with habits, it. Even if you're just prepping ingredients or something like that. It does, it still makes the weak. I don't know. It It still makes your weak. Yeah. Go smoother, I feel like. Yeah, absolutely. And this might not be a habit that some people want to implement and that's okay. Like for Mason for example, he works from home so he can make a meal every single day. Yeah. So for him, that's not like one that would be super important, but for me. Mm-hmm. That's super important because otherwise I will spend money. Going out to eat every single day for lunch. Yeah. And then I've built that habit on accident and I've spent all my money. Yeah. But even like I would say,'cause sometimes I work from home and I do make a meal, but I am way more likely to eat things that are good for me, but also not like go out and spend money. Yeah. It's like my produce is already washed. Yeah. Or my like. Or things are already chopped up. Mm-hmm. And it's not that I've prepped the meal necessarily mm-hmm. But I've prepped the ingredients. Yes. And I do think that, I do think it makes it easier, and I bet that Mason would say that too, like, oh, absolutely, yeah. He does prep like all of his meat and stuff on like the day before so he can marinate and Yes, exactly. That stuff overnight. Yeah. Mm-hmm. And then it makes it, it kind of. It makes it easy, but it also makes it harder to do the habit of like going out to eat. Yeah. Because like just going to Taco Bell because mm-hmm. At this point now you have all this stuff, so you're like, well, I might as well do this. Mm-hmm. Yeah. You made it easier to talk. Going to Taco Bell would be harder actually. Yeah. Yeah. True. So you talk about meal. Um, is it meal meal prep? Still? It's meal prep. I, it's kinda like ingredient prep. I would say ingredient prep. It reminds me of like a kitchen. Like you have to have Oh yeah. Like all your ingredients prepped to go to the for the day. But you do talk about that quite often.'cause I usually talk about like meal planning, uhhuh, and you talk about like ingredient prepping and Mason. And I actually did that for the first time, like last Sunday Uhhuh, whenever we decided we were getting our shit together. Yeah. And so we got home from the grocery store and he was like, you know what, we should just. Prep all the ingredients that we're gonna need for dinners throughout the week. Yeah. And I was like, that's a great idea. So like on Monday, I knew we were gonna eat tacos, so I prepped all like the peppers and onions, uhhuh that we were gonna use. And so then on Monday I was starving when we got off of work. Typically we wouldn't have, I would not have wanted to spend 30 minutes. Just doing prep and not even getting to cook yet. Yeah. Because I was starving. We would've gone to Taco Bell. Yeah. But because everything was made, we were like, all we have to do is just throw it on the stove. Yeah. And so, yeah, we made it easy for ourselves. We made it obvious by putting it at the very front of the fridge. Yeah. And yeah, so, so we were able to. Stick with one of our habits that we really wanted to started because that we really wanted to start because we had a plan. Yeah. Mm-hmm. I, so for my statement, I guess my habit would be I'll wash my pro wash and cut my produce as soon as we get home from the store on Sundays. Mm-hmm. Because it, honestly, if I don't do it, then I put it in the fridge and then. It's not obvious anymore, Uhhuh, because it's in the fridge and it's outside outta mind, you know? Yeah. And so that's why making it obvious is important. Like when we unload the groceries, I keep my berries and my vegetables and all of that on the counter. Mm-hmm. And so kind of honestly, in order to feel satisfied, I have to wash and cut them right there. Yeah. So I make it obvious and then make it satisfying by. Like, I guess just enjoy, be feeling good about the fact that it's done. Yeah. And so it's mostly just like I wash, I, I get strawberries and blueberries almost every week and I wash those and then I get zucchini almost every week and I chop that up. Mm-hmm. Because if,'cause I roast zucchini a lot, like I've been in a zucchini kick. Mm-hmm. But also, I've been doing salads a lot lately, so I'll like chop up lettuce or things like that. So yeah, I like that I have it that Mason and I are starting. Because like I said, we're, did our midyear check-in. We're getting our shit together, is we are gonna start going to the grocery store every Sunday again, because that used to be our habit. And then honestly, guys, me being pregnant, I have just really been like, I don't really care about anything. Like I think that you kind of have to take every day. Yeah. How it is when you're pregnant.'cause you never really know how you're gonna feel. And we all know, I don't like to make more than one plan at a time, but we have decided, we were like, okay, we need to grocery shop on Sundays. So our habit that we are building is we will go grocery shopping every Sunday after Morgan and I get done recording. Oh, smart. So like last week we went, I got home and we went Nice. And Okay. Yeah. So we'll go grocery shopping every Sunday after Morgan and I get done recording. At Walmart is normally where we go. Mm-hmm. Like the Walmart grocery store or whatever local market. I don't know what that's called. It's the neighborhood market. Neighborhood market, yeah. Yes. And so that is one of, one of my friends calls it Walmart Small. Yeah. Isn't that crazy? I actually really like that because whenever we're trying to figure out which Walmart we wanna go to, we say, should we go to the big Walmart or should we go to the other Walmart? Yeah. That's really funny. I'm gonna start calling it Big Walmart. And Walmart. I love that. So that is the habit that Mason and I are starting to build. So last week for example, okay, wait, actually, so to break it down, our Q is Morgan and I get done recording and I get home. That is literally the cue Mason. Heres the garage open. That's his cue. Right. For me, pulling into the gr the driveway is my cue. Mm-hmm. Craving is that we want to feel prepared. Mm-hmm. We don't wanna feel the stressed out feeling of, oh shoot, now it's 8:00 PM on the Sunday, neither of us wanna go. Mm-hmm. Or, oh shoot, it's Monday. We didn't go grocery shopping. Mm-hmm. So we want to feel prepared and accomplished almost. That's the driving force behind a lot of my habits. Yeah. The response is. We go to the grocery store. Yeah, we're there. And then the reward is, oh my God, it's done. Yeah. Yay. Look at us. Go. And now we've got so much more free time. Mm-hmm. That's, that is our habit loop for that habit specifically. Yeah. I was gonna say, even recording the podcast. Mm-hmm. I don't think, I don't think that we would have stuck with it if we hadn't at the beginning been like, okay, we need to kind of set a. We need to set a regular schedule. Yeah. And obviously, obviously sometimes we have to make adjustments. Mm-hmm. Our weekends are busy, but when we first started we would, we were trying to take it like week by week. Yeah. Like when do you wanna record? When do, and then we would record on a random, like Thursday evening or things like that. But then pretty quickly we were like, okay, let's just set, uh, it we're, we're gonna do it either Saturday or Sunday morning. Uhhuh. We'll, like we can't, we put time in the calendar. Yeah. We put it on the calendar for a recurring event. Yeah. Every weekend. And like, if we can't do Saturday, we'll do Sunday or vice versa. Yeah. And we kind of figure out. The time we have like a set time. Mm-hmm. And then obviously we're flexible. Mm-hmm. But it, it is a habit. Mm-hmm. Like recording the podcast and it has to be or else like, I don't think that, I don't think that we would keep doing it. We would be able to keep doing it. It just wouldn't happen. Yeah. So it wouldn't happen. It reminds me of our new like Thursday check-ins that we've been doing with each other. Yes. So Morgan and I have decided that every Thursday we're gonna have like a work call, basically where we're talking about the podcast. So. That statement is I will. So if this is from my point of view, I will call Morgan at 5:30 PM on Thursdays in my bedroom. I always call her from the bedroom, and the cue is, that it's five 30. Mm-hmm. The craving is that I wanna feel prepped for what we're gonna be doing here in the next couple days, what we're gonna be doing for the month. Mm-hmm. Their response is, I call Morgan, and the reward is, now we're prepped. Yeah. Now we're ready to go. I don't have any questions. Yeah. It's that simple. Mm-hmm. Yeah. Well, I think. This was a good breakdown. Mm-hmm. Episode. Mm-hmm. And hope just a little crash course like Morgan said. Yeah. Yeah. Hopefully you guys can take this and apply it. We would love to hear if you're starting a habit it, what habit you're trying to start, and if you want us to kind of help you break it down Yeah. Or figure out ways to help you keep it, we'd be happy to just DMS on Instagram or leave a comment on YouTube or whatever. Yeah. But we are obsessed with habits and honestly, sometimes whenever we do our episodes, they're. Kind of reminders for ourselves. Yes. So both of us have been kind of talking about like, okay, we wanna get back into certain habits. Mm-hmm. And so, especially following last week's episode of like the mid-year check-in and what things are going well and what things have kind of been neglected. Mm-hmm. This is a good reminder for us and hopefully for you of ways you can break it down, make it simple and. Accomplish what you want. Yeah. Woo hoo. I love it. Yes. I hope you guys got something from it. Like Morgan said, let us know whatever habits you're starting. We love to get inspiration from you guys, first of all. And second of all, we just love the feedback. We love to hear what you're getting from these episodes. Yeah. So yes, next episode is going to be a, an interview episode. So we've been trying to do like one of those a month. So please tune in for that. We are really excited about it. It's gonna be all about therapy, so Yes. Oh, really Good episode. Yeah, it'll be a really good episode. So tune in next week and we'll see you later. See you then. Cheers. Cheers.