The Habit Hub


Building Better Habits for a Healthier You

Welcome to another exciting month at Kyogle Community Gym! As we dive into July, our focus is on cultivating healthy habits that stick. With inspiration from James Clear’s best-selling book, “Atomic Habits”, we’re dedicating this month to helping our members build a foundation for long-lasting wellness.

Understanding the Power of Habits

James Clear’s *Atomic Habits* teaches us that small changes can lead to remarkable results. By breaking down habits into their fundamental components and understanding the science behind them, Clear provides a roadmap for transforming our behaviours. Here are some key takeaways from the book that can be applied to your fitness routine:

1. The Four Laws of Behaviour Change:

  • Make it Obvious: Identify and define your desired habits clearly.
  • Make it Attractive: Find ways to make your new habits enjoyable.
  • Make it Easy: Simplify your habits to remove barriers.
  • Make it Satisfying: Create immediate rewards to reinforce your new habits.

2. The Two-Minute Rule: Start with an activity that takes two minutes or less. This makes the habit easy to begin, reducing the resistance to starting.

3. Habit Stacking: Attach a new habit to an existing one. For example, after you brush your teeth in the morning (existing habit), do five minutes of stretching (new habit).

July Challenge: 21 Days to a Fitter You

To help you implement these principles, Kyogle Community Gym is launching the “21 Days to a Fitter You” challenge. Check out the challenge guideline:

1. Set Clear Goals: At the beginning of the challenge, set specific, achievable goals. Whether it’s to exercise for 20 minutes a day, improve your flexibility, or increase your strength, make sure your goals are clear and measurable.

2. Use Habit Stacking: Choose an existing daily routine and add a short exercise session to it. For example, after your morning coffee, do a 10-minute workout. This creates a trigger that reminds you to exercise.

3. Start Small: Begin with just two minutes of activity if you’re new to exercise. Gradually increase the duration as the days progress. This aligns with Clear’s Two-Minute Rule, making it easier to get started and build momentum.

4. Track Your Progress: Keep a habit tracker to monitor your daily exercise. Seeing your progress visually can be motivating and help reinforce the habit.

5. Reward Yourself: Set up small rewards for completing each day’s exercise. This could be something simple like a healthy treat, a relaxing bath, or watching an episode of your favourite show. Immediate rewards help to make the habit satisfying.

Set yourself up for success with our Goal setting and Habit Tracking worksheet attached:

Kyogle Together Inc. acknowledges the Gullibul, Githabul, Wahlubal and Banjalang people who are the Traditional Custodians of the land and waters within the Kyogle Local Government Area, and we pay our respects to Elders past, present and emerging.