Order only this burger, and you will never eat junk food again for the rest of your life: how to make a new habit stick?

“The Golden Rule of Habit Change: You can’t extinguish a bad habit; you can only change it.”

Charles Duhigg

When was the last time you had a burger?

Are you making a suitable space for new things in your life?

Why are you struggling to stick to new healthy habits?

As I am getting older, as the pandemic of Covid-19 is at its zenith, I am looking for new shades.

I want to rest and work from there.

Yet, as I am locked down at home, another lockdown is going on in parallel.

That is the food I have been locking down in my belly.

Yes, working from home is excellent.

Yet between endless virtual meetings and the fact that my desk is at arms away from my fridge, I have been growing that dad’s belly.

Well, I have been trying to exercise. I managed to introduce waking up early and exercising in my garage before the kids wake up.

It worked for some time. Now I am back to square zero.

Slowly but surely, I am seeing my host gaining leverage over me.

Whenever something “bad” happens to us, we are in the five stages of grief:

  1. Denial,
  2. Anger,
  3. Bargaining,
  4. Depression,
  5. Acceptance.

I am transitioning from depression to acceptance.

I am still thinking of ways to mitigate the issue while thinking about a better way to resume exercising correctly.

My mitigations include eating more organic food, drinking more, and getting enough sleep.

Before we talk about the magic burger of all burgers, let us focus on what a habit is.

A habit cycle is composed of three main components:

  1. Cue,
  2. Routine,
  3. Reward.

You can watch the summary of the Power of Habits by Charles Duhigg:

A cue triggers each habit (“good” or “bad”), and then we enter a routine to get the reward.

When talking about habits, there are two main challenges:

  • How to get rid of “bad” old habits?
  • How to introduce and make new habits stick?

We all love to make new resolutions at the beginning of the year. Yet we all fail at some point to stick to them after just one month.

Another issue is to make some space for new habits by getting rid of old habits.

This is where the burger comes in as one tool to help with that cleaning.

Yes, you may ask: What is good in a badly processed burger?

The answer is simple: where there is darkness, there is light.

Let me explain.

What are the three main components of a burger?

The answer is quite simple: a piece of meat in a sandwich between two slices of bread.

Yes, you can add some salad and vegetables to make the burger more healthy.

Now we can ask why the burger is so successful.

We are not talking about the health issues associated with consuming too much-processed food daily.

Let us take the light from the darkness. Everything in this universe is about perception.

Let’s steal the burger model and use it as a powerful tool to introduce new habits in our lives.

Imagine the new habit that you want to introduce in your life. Imagine it as the “meat” of the burger.

Put in between the two slices of bread which are some old habits you have.

The wem model is:

  • Upper bread: Old habit,
  • Meat: New habit,
  • Lower bread: Old habit.

The secret that makes this model works is that we trick our brains into masking the new change between two old habits.

This trick will hinder our brain’s resistance, which always wants to stick to old habits.

We are telling our brain: “Don’t worry. This is just a small change. We are mainly doing old things as you love doing it.

A bonus tip is to pick up what Charles Duhigg calls a keystone habit for a maximum impact:

Keystone habits are “small changes or habits that people introduce into their routines that unintentionally carry over into other aspects of their lives.

Keystone habits include exercising, having enough sleep, journaling, learning to play an instrument, writing, painting, or just cleaning your room daily.

Source: Keystone Habits: The One Habit that Makes It Easier To Achieve Your Goals

The burger model applied to a keystone habit will bring you so much value that it will transform you all along the journey.

This technique will help you introduce new habits without friction and free from the resistance to change we are all victims of.

As I write this article, I gave up on exercising in the morning. I am not an early bird. So I put priority on having a good night of sleep.

When I sleep well, I feel rested.

Then as the saying goes: “I don’t work to rest. I work from rest.

I found that I produce more quality work. I am less on edge with my loved ones. I am more present in the things that I do.

Yes, I am not exercising as I would like. Yet I am finding ways to mitigate my belly fat and keep things under control.

Sleeping is my keystone habit.

What is yours?

Let me know below.

Introducing a new habit into our life can be challenging. So often, we struggle to make the space for new habits.

Sometimes we think too big. Then we are paralyzed by the sheer amount of work before us.

This is where we have to remember the burger of habits.

It is small. It can fit into our hands. We can eat it, bite after bite.

Now, this new habit is no more that monster that is unmovable.

We use the power of baby steps to slowly, yet surely, introduce a long-lasting good habit into our life.

I have only one question for you:

What are you waiting for to jump into the healthy burger brain food?

This is not about the big goal we have that we want to accomplish in our lives.

This is about making each day small enough to be digestible for our brain.

This is all about introducing small new changes with compound effects that will yield tremendous changes.

This is all about making us love the process more than processed food.

This is all about digesting the best healthy burger life has to offer: a burger that we prepare with locally sourced ingredients from within.

If you find this article of value to you, please like it and share it within your sphere of influence.

#Dare2Care #Dare2Share

#BIOS #BringInyourOwnSoul #LeadHeartship #Leadership

You can read my previous article on Have you read the only and best user manual of your life? (Friendly link)

Photo by Kyle Head on Unsplash



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Ahmadou Diallo ✪

Ahmadou Diallo ✪

🤎 Afropean 📖 Griot 🧙🏿‍♂️Mentor 💪🏿 Entrepreneur