Good morning, fitness enthusiasts!
Recently, I had the honour of speaking on a panel for an award-winning lifestyle magazine about building long-lasting habits. Something I shared really resonated with the audience, so I wanted to pass it on to you.
The Key to Long-Term Change: Identity Shift
The secret to long-term changes isn’t just about repetition or consistency—although they are important. It’s about identity change. Instead of focusing solely on doing something regularly, try seeing yourself as someone who embodies that habit.
For example, rather than thinking, “I have to exercise because it’s good for me,” reframe it as, “I am someone who prioritises fitness and health.” Once you identify with this mindset, your actions naturally follow, and it becomes easier to remain consistent.
How do you view yourself in relation to your fitness goals? What could change if you saw yourself as inherently fit and healthy?
The Truth About the 66-Day Rule
You’ve likely heard it takes 66 days to form a habit, but that’s not entirely accurate.
A study in the European Journal of Social Psychology did find that it takes an average of 66 days for a habit to become automatic, but the time can vary from 18 to 254 days, depending on the person and complexity of the habit. Recent research from the British Journal of General Practice supports the notion that habit formation is highly individualised.
Why the variation? Habit formation involves creating new neural pathways. Every time you repeat a behaviour, you strengthen these pathways. But how quickly this happens can depend on your individual consistency and the difficulty of the habit.
Strategies for Success
An effective strategy we discussed is temptation bundling, where you combine something enjoyable with a challenging task. For example, listen to your favourite podcast while working out or reward yourself with a treat after a session. This approach helps make the process enjoyable in the early stages of habit-building.
Think about it: What enjoyable activity could you pair with your workouts to make them more appealing?
Celebrity Client Success Story
As a celebrity trainer, I’ve seen the power of identity shifts in action. One of my celebrity clients, a well-known actor, struggled to maintain a workout routine due to a busy shooting schedule. We worked on shifting his mindset from “I need to fit in workouts” to “I am someone who prioritises fitness to perform at my best.”
We also incorporated temptation bundling—he only allowed himself to read new scripts while on the treadmill. Within three months, not only did he meet his fitness goals, but he also reported increased energy and focus on set.
Your Fitness Identity Challenge
It’s the small shifts in mindset that make the biggest difference. As you move through the week, think about who you want to become and let your actions follow that identity.
I challenge you to commit to becoming the fit, healthy person you aspire to be.
Ask yourself:
What’s one part of your identity you’d like to shift to support your fitness goals?
How can you start embodying that identity today?
What enjoyable activity could you pair with your workouts to make the process more appealing?
Let’s Make It Happen
Don’t stress over the 66-day rule. Your journey is unique, and consistency is what matters most. Every step you take strengthens your new, healthier identity, regardless of how long it takes.
Healthy regards,
P.S. If you’re interested in learning more about the science of habit formation, check out these resources:
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