Starting a new good habit

Do you want to start a new good habit? For example: exercising more or eating more protein, for stronger muscles? Good plan! 

Successfully starting a new good habit requires 4 steps:

– Make it visible

– Make it attractive

– Make it easy

– Make the result pleasant

Let’s take Paul as an example. He wants to start a new good habit. He has just retired, after many busy years and a tough job. He finally has more time to spend on himself. He wants to do everything he can to become more vital, because he wants to grow old healthily. His first goal is to exercise more, because that gets him in better shape.

Paul follows the 4 steps of “successful change”.

  1. The first step is: make it visible.

Paul wants to exercise more. He chooses to start running. He makes a checklist to visualise his goal. It states that he will go for a run on Tuesdays and Thursdays after breakfast. He sticks this list on a kitchen cabinet. This way he will think about it every day, and checking off will be simple. 


  1. The second step is: make it attractive.

Many people find exercise more enjoyable together than alone. The same is true for Paul. He agreed with a friend to go running together. That motivates him makes it more enjoyable.


  1. The third step is: make it easy.

Make sure you can start within 2 minutes. Paul has already made sure he has nice workout clothes and good running shoes. On Tuesdays and Thursdays, he puts on his clothes right after waking up. All he has to do then is put on his running shoes and on he goes. He manages to do that within 2 minutes.


  1. The fourth step is: make the result pleasant.

Paul and his friend feel proud after each run. They compliment each other on that. After a month they also feel much happier and fitter while their muscles have become visibly stronger. They love the result!

You can do this too! Follow the 4 steps for ‘successful change’ with a new good habit. Make it: visible, attractive, easy and pleasant.

Do you also want to learn how to quit a bad habit? Then watch the second part of this video.