GROW Summary: The Habit Blueprint - How Tiny Changes Lead to Big Transformations

by Kristina Karlsson

Have you ever wondered why some habits stick effortlessly while others feel like an uphill battle? 

In this week's GROW Virtual Book Club session, we explored the final chapters of The Habit Revolution by Dr. Gina Cleo (pages 179-267) and uncovered the key to long-lasting habit transformation.

The truth is, habits aren’t just about discipline or willpower—they’re about understanding our behaviors and designing a life that makes positive change inevitable.

Let’s dive into the game-changing insights that can help you rewire your habits for good.

1. The Secret to Making Habits Stick: The Cue-Routine-Reward Loop

One of the most powerful takeaways from the book is the Habit Loop, a simple but profound framework that explains how habits work:

🔹 Cue – The trigger that starts the habit
🔹 Routine – The action or behavior
🔹 Reward – The benefit that reinforces the habit

If a habit isn’t sticking, adjust one of these elements! Want to build a reading habit? Place a book on your pillow (cue), read one page a night (routine), and enjoy the relaxation it brings (reward).

💬 From our session:

• Emma shared how she wants to speak more Dutch at home but keeps forgetting. The group suggested linking it to something she already does daily—like meal times—so it becomes second nature.

2. Your Environment is Your Best Ally

Instead of relying on motivation, set up your surroundings to make good habits effortless and bad habits inconvenient.

✔ Want to drink more water? Keep a bottle on your desk.
✔ Want to exercise more? Lay out your workout clothes the night before.
✔ Want to spend less time on your phone? Charge it in another room.

💬 From our session:

• Hayley shared that as soon as her baby naps, she immediately does a 15-minute meditation—before laundry or emails take over. “If I don’t do it first, I’ll get distracted,” she said. This is a brilliant example of making habits easy and automatic!

3. Identity-Based Habits: Becoming, Not Just Doing

One of the most powerful shifts in habit formation is aligning habits with identity rather than just focusing on actions. Instead of saying,
🚫 “I should exercise more,”
✅ Say “I am someone who moves my body every day.”

By seeing yourself as the kind of person who naturally does the habit, you eliminate resistance and reinforce long-term behavior.

💬 From our session:

• Emma had an ‘aha’ moment when she realized she needed to start saying “I am someone who speaks Dutch at home” instead of “I should practice Dutch more.”

4. Consistency Over Perfection

We often think we need to make huge changes to see results, but in reality, small, consistent actions matter more than big, sporadic efforts.

✔ 1-minute habits work—like doing one squat, meditating for one breath, or writing one sentence. These small wins build momentum.
✔ Stacking habits with existing routines makes them easier to stick to. Want to start journaling? Do it after your morning coffee.

💬 From our session:

• Melanie started “Meditation Mondays” instead of trying to do it daily. It worked! She said, “Committing to one day made it feel doable, and now I naturally do it more often.”

5. Breaking Bad Habits: Add Friction!

Just as we make good habits easier, we need to make bad habits harder.

🚫 Want to cut back on social media? Log out of apps or move them to a hidden folder.
🚫 Want to snack less? Store unhealthy foods out of sight.
🚫 Want to reduce screen time? Set up an auto bedtime mode that locks your phone.

💬 From our session:

• Leanne shared how she wanted to reduce screen time at night, so she moved her phone charger away from her bed. A simple change with a huge impact!

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Time to Take Action!

Which habit will you tweak this week? Start with one small change—whether it’s adjusting your habit loop, setting up your environment for success, or shifting how you see yourself.

🎯 Your challenge this week:
1️⃣ Identify one habit to refine.
2️⃣ Adjust your cue, routine, or reward to make it stick.
3️⃣ Share your progress in the GROW Facebook group!

Your habits define your future—so let’s design them with intention. ✨