A ‘Don’t Break The Chain’ check-in


Back in January, I shared with you my results from last year’s Don’t Break The Chain (DBTC).

You can read it here if you missed it.
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In honor of the new “quarter” (if you didn’t know, I’m a “12-week year” superfan), I want to share my progress on my DBTCs so far this year and how I’m making them stick.

Quick recap: I have DBTCs in 3 key areas of my life.

– Business
– Health
– Relationships

For business, I’m keeping up with the writing. My DBTC goal was just 10 minutes a day.

As of this writing, I’m on day 107! 

Which feels amazing.

I have found that I love writing and it’s just part of my day-to-day life now. It’s truly become a positive habit.

Now, I know what you’re thinking.

10 minutes a day is nothing.

But remember, a DBTC has to be small enough that you know you can do it every day. I can always write more than 10 minutes on any given day, but I don’t want to make the DBTC so big that I can’t manage it daily.

It’s a commitment of 10 minutes with an option for more.

See how that works?

I believe that doing this for my writing last year was one of the reasons I was pretty successful. Not perfect, but pretty successful. And why it’s still in my life.

For health, I decided to keep my DBTC the same as last year. Even though I failed pretty miserably with keeping track of calories, I started it again because I still feel it is the best thing I can do for my health.

Instead of quitting and calling it a failure, I decided to look at why it didn’t work for me and how I could tweak some things to make it work.

I wanted it to be a minor setback instead of a failure.

This is key.

If I had quit (like I’ve done in the past), it would be just another failure in my many attempts to lose weight.

This year, however, by really looking at why it wasn’t working for me, and making the adjustments necessary to make it work, I’ve not only stuck with it but have lost 10 pounds so far.

Let me share with you what I actually did.

First, I realized I needed one set time and place every day where I put it into my online app. Last year, I tried to do it throughout the day. That just didn’t work. This year, I decided to plan my day’s meals in the morning and then adjust any changes at the end of the day.

Since I already have a morning ritual that is pretty consistent, planning my meals was an easy addition.

There has been a ton of research showing that if you hook a new habit to an already established one, you’ll have a much better chance of making sure it sticks.

From my personal experience, that is very true.

Finally, for my relationships DBTC, I decided to do the same thing as last year even though it failed.

Again, however, I hooked it to an already established habit. 

My goal is to reach out to one friend or colleague once per day in the morning.

So, basically what I’m doing is carving out DBTC time in the morning where I can get all of my DBTCs done all at once.

Here’s what it looks like…

1. Write for 10+ minutes
2. Enter my planned meals for the day into loseit.com
3. Email/text/pm a friend or colleague.

Do you see how by chaining them together and hooking them to an established habit I have a much better chance of making them stick?

Have you started a DBTC, or plan to start one?

With love & joy,

Signature & Pic