5d (edited) • Coffee Hours
Coffee Hours Recap — Repeat Weeks, Triggers & Habit Stacking
Great session today. Here's a quick summary of what we covered in case you missed it or want a refresher.
1. Repeating a Week Is Not Failing
If you've had to repeat a week in the program — good. That's not a setback. That's you doing exactly what needs to be done.
James Clear's concept of the Plateau of Latent Potential explains it perfectly. Think of an ice cube sitting in a cold room. You heat the room from 28 degrees to 29, 30, 31 — and nothing happens. The ice cube just sits there. But then you hit 32 degrees and it melts all at once.
That's you right now. Every habit you're building, every week you repeat, every day you show up — you're heating that room. The results will come. You just have to keep going long enough to hit 32 degrees.
Even I'm repeating Week 13 for the third time. Not because I'm failing — because I haven't hit 32 degrees yet. And I'm not stopping until I do.
2. Your Habit Problem Is Probably a Trigger Problem
If you're struggling to stick with a habit, don't blame your discipline. Blame your trigger — or the lack of one.
A trigger is the thing you do right before your habit every single day. It's the cue that tells your brain — okay, it's time. BJ Fogg built a habit of doing 50-70 pushups a day simply by doing two pushups every time he used the restroom. That's it. Small, consistent, and attached to something he already did every day.
The formula is simple:
After I do [current habit], I will do [new habit].
After my feet hit the floor → I drink 16 ounces of water. After I brush my teeth → I do my Daily 10. After my Daily 10 → I stretch.
Stack them together and your whole routine starts to run on autopilot.
3. Start Smaller Than You Think You Need To
You already know how to floss all your teeth. The problem isn't knowledge — it's automaticity. So start with one tooth. Seriously. Make it so small your brain can't say no. Then build from there.
The goal right now isn't performance. It's repetition. Every rep builds a stronger neural connection. Every connection makes the next rep easier. That's the science behind why this program works — and why staying consistent, even imperfectly, beats going hard and burning out every single time.
Your homework this week:
Look at the habit you're struggling with most right now. Does it have a trigger? If not — find one. Drop it in the comments below and let's build it together. 👇
See you all throughout the week. Keep stacking. Keep going. 🔥
37:10
1
1 comment
Coffee Hours Recap — Repeat Weeks, Triggers & Habit Stacking
powered by
skool.com/13-week-evolution-8193
The 13 Week Evolution is a fitness and habit-stacking program that helps you level up your health by building 13 new habits—one step at a time.
Suggested communities
Powered by