Creating Healthier Habits

1. Start Ridiculously Small

The biggest mistake people make is trying to overhaul their entire life overnight. Instead of saying "I will work out for an hour every day," start with "I will do 5 minutes of stretching." Make the habit so easy that you can't say no, then gradually increase the difficulty once the routine is established.

2. Use Habit Stacking

Tie your new habit to an existing one. For example, "After I pour my morning coffee, I will drink a glass of water" or "As soon as I shut down my work laptop, I will put on my gym clothes." Using an existing anchor makes it much easier to remember and execute your new behaviour.

3. Design Your Environment

Willpower is a finite resource. Design your environment to make good habits easy and bad habits difficult. If you want to eat healthier, don't keep junk food in the house. If you want to train in the morning, lay your gym clothes out the night before.

4. Shift Your Identity

True behaviour change is identity change. Instead of focusing on the goal (e.g., losing 10kg), focus on the type of person who achieves that goal. Tell yourself, "I am the type of person who never misses a workout." Every time you train, you cast a vote for your new identity.

5. Track Your Progress

What gets measured gets managed. Keep a simple habit tracker—like marking an 'X' on a calendar for every day you hit your protein goal or attend a class. Seeing a visual streak is highly motivating and encourages you not to "break the chain."

Let's build those habits together

At Base 13, we don't just give you workouts—we help you build the habits required for lifelong health and fitness.