You already know what to do. Knowing has never been the problem. This ten-minute self-assessment finds the one change that will actually stick — and the reason the last ones didn't.
Why willpower keeps letting you down, in plain language.
A twelve-question check-in across the four things that make habits hold.
Your result, and the next step that fits where you actually are.
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Every habit runs the same loop. A cue arrives, a pull follows, you act, and something about it pays off — so the brain files it away to run automatically next time. Change the loop and behaviour changes. Rely on motivation and you're fighting the loop with the weakest tool you have.
The time, place or feeling that starts it.
The pull, arriving before any decision.
What you actually do.
Relief, energy, calm — the reason it repeats.
…and the loop runs again, whether you choose it or not.
Automaticity comes from doing the same thing in the same context. On average it takes around two months — but the spread is enormous, so judging yourself at week two is judging yourself too early.
Deciding when and where — "after I put the kettle on, I'll take my supplements" — reliably outperforms deciding to do it more.
Behaviour follows the path of least resistance. Moving something twenty seconds closer or further away changes what you do more than resolve does.
One missed day doesn't undo a habit. Self-criticism after a lapse is what ends it. People who treat a slip as information start again faster.
Clinical nutritionist, lifestyle medicine specialist and host of the me&my health up podcast. Anthony leads me&my wellness, a holistic nutrition, wellness and mind-coaching practice based in Sydney.
This guide distils what he sees in clinic every week: people who know exactly what to do, and one missing piece of the loop that keeps stopping them.
"Knowing has never been the problem. The guide shows you which part of the loop is missing — and the one change to make this week."
Twelve statements, four areas, one result. Download the guide and find the one change worth making this week.
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