We helped each other create lasting habits... [and we laughed a lot 🤣]

The Habit Revolution – How Small Changes Lead to Big Results

In our latest GROW Virtual Book Club session on Zoom - with wonderful like-minded people from around the world - we continued our deep dive into The Habit Revolution by Dr. Gina Cleo, covering pages 87-178.

This section was packed with powerful insights into how habits are formed, why they stick, and—most importantly—how we can make meaningful changes that last.

"One of the most fascinating takeaways was the idea that motivation alone isn’t enough."

It’s actually the small, consistent actions we take—built into our daily routines—that truly drive lasting change. Whether you’re looking to exercise more, eat healthier, or be more productive, the key is to make it easy, automatic, and rewarding.

Here’s what we explored together and the top insights from our discussion.

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1. Why Willpower Alone Doesn’t Work 

Many of us believe that we need strong willpower to change our habits, but Dr. Cleo debunks this myth. Willpower is a limited resource, and relying on it alone is exhausting. Instead, success comes from designing a system that makes habits effortless.

💡 Key Insight: Rather than forcing yourself to resist temptation, remove the temptation altogether or make your desired habit easier.

Example from our session:

• One member, Tanja, shared how she moved her phone charger away from her bed, making it less convenient to scroll in the morning. Now, she wakes up feeling more refreshed and intentional about her mornings.

Try This:

• If you want to eat healthier, place fruits and vegetables at eye level in your fridge.
• If you want to read more, keep a book on your pillow so you see it before bed.

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2. The Power of Environment in Habit Formation 

Your environment plays a significant role in shaping your behaviors—often without you even realizing it. Small tweaks to your surroundings can either encourage or discourage certain habits.

💡 Key Insight: Set up your space to support the habits you want to build.

Example from our session:

• Caroline shared how she set a reminder to read during lunch. By pairing a new habit (reading) with an existing one (lunch), she made it automatic. This is known as habit stacking.

Try This:

• Want to drink more water? Keep a water bottle on your desk.
• Want to work out in the morning? Lay out your workout clothes the night before.

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3. The 30-Second Rule for Building and Breaking Habits

One of the simplest yet most effective strategies from the book is the 30-second rule:

• To build a habit, reduce friction—make it easier by just 30 seconds.
• To break a habit, increase friction—make it harder by 30 seconds.

💡 Key Insight: The easier it is to do something, the more likely you are to do it.

Example from our session:

• Hayley wanted to limit screen time in the evenings, so she started placing her phone in another room after dinner. That small increase in friction (walking to another room) was enough to reduce the habit.

Try This:

• Want to stop hitting snooze? Put your alarm across the room.
• Want to meditate daily? Keep a meditation app open and ready on your phone.

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4. Identity-Based Habits: Becoming the Person You Want to Be 

Perhaps one of the most powerful concepts in this section was the idea of identity-based habits. Instead of focusing on what you do, shift your focus to who you are.

💡 Key Insight: When you align habits with your identity, they become natural.

Example from our session:

• Hayley shared how she stopped saying, “I want to work out”, and started saying, “I am someone who moves my body every day.” That shift in mindset helped reinforce the habit.

Try This:

• Instead of “I want to write,” say “I am a writer.”
• Instead of “I want to eat healthier,” say “I am someone who fuels my body with nutritious food.”

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5. The Habit Loop: Cue, Craving, Response, Reward

Dr. Cleo explains that habits follow a four-step cycle:

1. Cue – The trigger that reminds you to take action.
2. Craving – The desire or urge that pushes you to act.
3. Response – The actual behavior or habit.
4. Reward – The positive reinforcement that makes you want to repeat it.

💡 Key Insight: If you want to change a habit, tweak one of these four steps.

Example from our session:

• Liv realized she wasn’t snacking because she was hungry, but because she needed a break. By swapping a snack for a cup of tea, she still satisfied the craving without the unwanted behavior.

Try This:

• If you want to start a new habit, pair it with something rewarding.
• If you want to break a bad habit, remove the reward or replace it with something healthier.

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Final Thoughts: Tiny Steps, Big Results

The biggest takeaway from this session?

Habits don’t need to be huge to be effective. In fact, the smaller the habit, the easier it is to maintain. Consistency matters more than intensity.

🚀 Action Step: Pick one habit you want to change this week and apply one of the strategies from the book. Share your progress in our GROW group—we’d love to support you!

Which habit will you work on this week?

Let’s keep the momentum going! 💛