Hello and welcome to the next part of your SlimPod living journey.

Just a heads up, there is a worksheet to go with this video called My Habit Spotlight and you might want to pause this and just wrap that.

So you’ve already made incredible progress.

Your habits will be already shifting in the way you eat, move and think and the way you talk to yourself.

But habits need nurturing.
They’re a bit like muscles.
If we stop using them, they weaken.
But with a bit of care and consistency, they get stronger and stronger.

This part of the journey is all about reinforcing your new way of living.

If you watched the habit video in gold some of this might sound familiar and that’s okay it’s just that we’re going deeper now.

You’ve already started to change now it’s about truly owning that change for life.

Habits are your brain’s way of saving energy.
Little automation is designed to make life easier so that your mind doesn’t have to think about every single task.

Each time you repeat something that leads to a reward, your brain strengthens the link
between the action and that reward.

That’s why things like listening to your slim pod, pausing before you eat or celebrating your wins feel more natural now.

You’ve started to rewire them.

But just as we have helpful habits that move us towards our goals, we can also have old patterns that quietly keep us stuck.

And when life gets busy or stressful, the brain’s stress response can override conscious decision-making, pulling you back into those automatic loops, even when they no longer align with your goal.

Old habits can whisper when life gets hectic.

Our job now is to make sure the new wiring stays stronger than the old.

And that’s how lasting change becomes effortless and how this becomes your way of life.
And that’s exactly what this next stage is all about.

What is a habit loop?

Let’s revisit something you might have read in my book, and it’s the habit loop.

So that is cue behavior reward.

A cue could be a time of day, how you’re feeling, or something in your environment, and then becomes the behavior, the action that you take in response to the cue, and then the reward, what your brain gets from it.

Every time you repeat a habit and feel good about it, your brain releases dopamine.
Dopamine strengthens the habit loop, encouraging you to repeat it and the cycle begins.

Why do habits fade?

That’s the big question.

If you’ve ever thought I was doing so well, what happened there?
You’re not alone.

Habits often fade when the queue disappears, like you go on holiday or move house or change routine.

And then the reward might vanish temporarily because you have stopped noticing your wins and just relaxing.

The dopamine weakens.
It starts to feel boring rather than rewarding.

And so this month we’ll refresh your cues and rebuild that sense of joy, pride and ease.
The feelings that help habits stick.

How do you identify the cues?

Let’s have a little refresher.

Let’s first look at the goal and then develop a few new cues to refresh things.

I want you to really think about your goal.

So here are some examples of how we can do this.

Is the goal to be in your children’s lives for as long as possible, for example?
Is it to look good?
Is it to feel confident in your body?

Next, break that goal into a few small achievable habits that will help you to get there.

If your goal is to be in your children’s lives for as long as possible, maybe that means increasing your daily steps, drinking more water or cutting back on ultra-processed food.

If it’s to look good, it could be adding a daily sun protector or moisturiser into your routine or working on toning a certain part of your body or your whole body.

If it’s to feel confident, try giving yourself a high five in the mirror every day, complimenting yourself or doing small things that make you feel amazing.

If wearing lipstick makes you feel amazing, then wear it every day and it just becomes a confidence habit.

Creating cues

Now let’s create some cues that make these habits automatic.

For health goals, keep your water bottle in sight, leave your walking shoes where you can see them or set up a simple habit tracker.

For looking good, keep your moisturiser somewhere visible or use a smart speaker or phone reminder that pops up at a certain time.
maybe after you check the weather app, for example.

For confidence, leave your lipstick on the counter or put positive affirmations somewhere that you can see them often.

It’s all about connecting with your body and noticing what makes you feel good.

The 1% rule

And of course, there’s the 1% rule, my favorite.

Remember, progress doesn’t need to be a big or dramatic shift.

If you improve by just 1% every day, one decision, one extra walk, one kind of thought, it all adds up to some massive change over time.

And that’s one of the reasons SlimPod works.
It’s never about pressure, it’s about consistency.

I was recently at the gym and I couldn’t finish my set, and for a few hours it really got me down.

Then I reminded myself a year ago I couldn’t have even done half that set.

The daily actions of simply showing up had already improved my strength tenfold.

Yet there I was beating myself up for a one-off day.

Sometimes it can feel like progress has stalled, but that’s when we most need to pause and reflect how far we’ve actually come.

Celebrate those small wins because they’re what creates the big change.

Exercise: My Habit Spotlight

Now, here’s a little exercise that you might want to pause this for as well for the moment, if you didn’t at the start.

The exercise is My Habit Spotlight and there’s a worksheet for it.

So think back over the last few months, what three new habits had become part of your life?

They might seem small and that’s okay.

Now circle one that you’re most proud of and ask yourself:
What triggers this habit?
What’s the reward?
How could I make that reward even stronger?

One way that you can make the rewards stronger is by adding a mini celebration.

Every time you repeat a habit that supports your goal, try this:

Smile.
It’s very powerful.

Say, yes, that’s me living my new life.

Basically be conscious of it.

Do a little fist pump if it feels good.

It might feel silly at first, but this tiny celebration gives your brain a hit of dopamine, that natural feel-good neurochemical that says, let’s do this again.

So this month, celebrate the action, not just the outcome.
Really important.

Next steps and reflection

This month is about owning your new identity.

Your habits are no longer something that you’re trying to build.
They’re who you’re becoming.

Every time you repeat a helpful habit and celebrate it, you’re telling your brain, this is who I am now.

This month, your focus is:

Number one, notice the habits already working for you.
Number two, celebrate them daily.
Number three, keep reinforcing the emotion behind them.

How do they make you feel?

Because every time you act with pride, you strengthen those new neural pathways.

That’s how change becomes who you are automatically.

Look, you’re doing brilliantly.
Keep going.
Keep noticing and keep reminding yourself.

I’m not trying to change.
I’m already living the change.

See you next time.