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The Ultimate Guide To Creating Your Habits Vs Setting Goals

February 14, 2018


There is something exciting about the beginning of the year; there is a scent of hope in the air. I am sure that you’d love the things that you begin this year to grow into powerful habits, easy routines, and lasting results.


Wouldn’t it be wonderful to end 2018 feeling on top of your game, feeling more confident, stronger and having progressed from where you started?


But here is a mistake that a lot of busy women make in January: their primary focus is on goals and dates for achieving them.


What’s wrong with goals?

Don’t get me wrong goals are fabulous but they sometimes seem so far away. Also your goal may just be a dream unless it is supported by a solid, achievable foundation and a plan for the steps required to achieving it. Otherwise it’s too easy to slip into old behaviors if you take your foot of the pedal.


Lets take a look at this situation

  • You set your goals

  • You got excited about your goals

  • Then something happened, life got in the way and you lost your footing

  • And as success began to recede in the distance, you lost your mojo


The goals you didn’t achieve may have lacked the habits and the foundation that was needed to make them happen.


  • Goals rely on willpower and self-discipline. As Charles Duhigg wrote in The Power Of Habit

  • Goals rely on factors, which we do not always have control over. Goals can make us complacent or reckless. 

  • Studies have shown that people’s brains can confuse goal setting with achievement.


So doesn’t it make sense then to focus on the process of creating some of theses habits and behaviors, building a strong foundation and focusing on the process, not just the final outcome!


The difference between your habits and your goals


Each requires different forms of action. For example:


  • You decided that you want to spend more time with your partner

  • You plan to spend 15 hours a week with your partner (goal),or you could choose to eat dinner with him/her each night (habit)


The key to achieving your goals is creating habits and routines that make success inevitable. If you are taking the right steps, the results will follow.

The Benefits of Creating Habits

Your life is structured around habits, many of them barely noticeable. According to Charles Duhigg’s research, habits make up 40% of our waking hours.


For example, your relationship with food is all about your habits.

  • Your habits are the processes operating in the background that help you achieve goals

  • They influence your automatic behavior

  • They ensure that you reach your goals with incremental steps.

  • Almost every habit that you have is the result of many small decisions you made over time

  • Once you form a habit, it operates automatically

Keystone habits.


Building a single habit can have a wider impact on your life


These are behaviours that cause people to change related areas of their lives. For example, people who start exercising daily may end up eating better and drinking less


Let’s begin with 5 best tips for creating habits that can create powerful change


Tip #1- Start with a small positive habit

Focus on a positive behavior you are going to start. The science of change tells us that the best way to create lasting change is to focus on what we are going to do.


Say you have a habit of snacking before dinner, when you are not hungry.


You will benefit by focusing on what you can start doing in place of the old habit (snacking before dinner)  and then to devise a plan of what you're going to replace it with.


Here are some suggestions:

  • You could take the dog for a walk after work

  • You could start preparing for the next day

  • Meditation is great mind fullness, calming practice and distraction.

Tip #2- Create a Plan

In order to achieve your goals you need to be supported by a solid, achievable foundation and a plan for the steps required to achieving it.


When you plan and have a support foundation


  • You will be able to stay on track and get back on it when things get in your way

  • You will be confident that you are moving in the right direction

  • You will see change happen and success unfold


Here are a few planning tips:


  • Plan weekly/daily

  • Create strategies see which areas can be improved

  • Reflect on your progress

  • Experiment with your ideas to find the best strategies for fool-proof consistency in your habits.

Tip #3-Consistency is King

What you do everyday matters. Little steps taken everyday propel you farther than one giant step because your teeny tiny steps are multiplied by every day you are consistently taking them.


  • Build a habit of taking consistent steps

  • Your new habits, repeated consistently will compound and lead to your goal achievement.

Tip #4-Start small

If you start off small-it’s more doable and your chance of success is much higher. Once the behaviour is ingrained you can make it more complex


For example, say you want to start an exercise habit


  • Start with walking for 10 mins 2 times a week

  • When it becomes part of your weekly routine , you can increase the session time and the frequency to reach your goal


Tip #5-Clarity

It is very important s that you' have a crystal picture about


  • What your new habit is

  • When are you going to be doing it

  • How are you going to fit it in your day

Here are a few tips


  • Make it a priority

  • Spend 5 mins in the morning on your strategy for the day


And lastly…..................


  • Do you know what habits, routines, and changes need to show up in your life for you to truly create your long-term success?


Creating new, powerful habits and routines will be your support foundation in creating peace with food and moving beyond struggles with emotional eating.


Now over to you…........


Do you feel like you spent too much time going in circles last year?


It would pay to get honest with yourself about why that happened.


If you would you like to end 2018 feeling on top of your game, feeling more confident, stronger and having progressed from where you started?


Than contact me for a chat a 15 min chat

It’s free. And it might change your life.


Irena Geller

Your Emotional Eating Coach

I am a creative scientist and an Emotional Eating Coach who helps 35+ busy women to stop fighting with emotional eating, stress eating and overwhelm and start living the lives they’ve been craving.




1. The Power of Habit.

2. Drive by Daniel H.Pink

3. How to Fail at Almost Everything and Still win Big

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