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Hey there,

You know, every year, I hear folks spouting big resolutions like:

"This year I will run a marathon."

"This year I will make $500,000."

"This year I will read 20 books."

And you know what happens next? Nothing. It's like déjà vu.

Setting these huge goals feels overwhelming, and progress is slower than a snail's pace. So, most folks lose steam and throw in the towel before they even start.

Sound familiar?

But here's the deal: when we create small habits that are easy to do consistently, we can stick to them even when life is throwing chaos our way.

So instead of saying "I will run a marathon" when you’ve never ran a 5k, commit to walking or running 3-5 miles per week.

Instead of saying "I will make $500,000" when you just started a business, commit to learning a new skill for just 15 minutes each day that will build and contribute to that goal. Then implement daily, refine, and implement again.

And instead of telling yourself, "I will read 20 books this year." Try committing to reading just 10 pages each day to start.

Stop tying yourself down with resolutions, and start building sustainable habits.

Because when you create good, sustainable habits, you're not just moving toward your goals; you're rewiring your brain for a happier, healthier life.

Take me, for instance. Last year I set a New Years Resolution to write an email for my business and release it twice per week, for the entire year. That’s 104 emails.

You know how many I wrote? About 8. I got a few weeks in and felt absolutely overwhelmed with the amount of writing I set for myself. Rather than just reducing my  number to once per week, or even once per month, I stopped completely.

Maybe you’ve had a similar story. “I’m going to go to the gym 5x per week”. 5 weeks goes by and you’re down to 1-2x per week because life threw you a curve ball you weren’t prepared for. Now you’re overwhelmed and frustrated with yourself.

Rather than setting massive shifts and changes for the New Year, start small. Here are some simple things you can do, and modify as you see fit.

• Use a habit tracker. It’s simple, and can keep you on the straight and narrow.

• Slap your phone on flight mode or 'do not disturb' when you're doing your habit to dodge distractions.

• If life throws a curveball, and you miss your habit one day, no biggie. Just make sure you don't let yourself skip two or more days in a row. Because just like positive momentum, we also build up negative momentum, and that's a tricky cycle to break.

And if you're feeling like going above and beyond, check out "Atomic Habits" by James Clear.

So spill the beans - what tiny habits are you committing to creating this year in place of massive New Years Resolutions?

I would love to hear what you have planned for yourself.

Stay Moving,

- Dr. Kyler