WNY LIFE COACHING  Center.

Power from Within

Coaching Tips for Building a New Habit

"We are what we repeatedly do. Excellence then, is not an act, but a habit." - Aristotle


A habit is a routine of behavior that is repeated regularly and tends to occur subconsciously.  A habit is triggered by a cue, occurs as a routine, and is reinforced by a reward.  New Habits can be built by creating  Macro Goals & Micro Quotas.

Coaching Tips:

1.   Goals (Macro Quotas) should be big picture items that you wish to achieve in the future, or your vision

Researchers found abstract thinking to be an effective method to help with discipline.  "Dreaming big" helps us create intrinsic motivators. Intrinsic motivation is  driven by self determination rather than external reward and punishment.  Ideally, you want to balance the desire to dream big with your day-to-day activities. This helps your habit to stick. 

2.  Micro Quotas are the minimum amount of work that you must get done each day to make the goal a reality.  These quotas make each day manageable and goals to be achievable.  Tips for Micro Quotas: 

  •  Make it tiny
  • Find a spot in an existing routine
  • Train the cycle  – day after day, week after week.  Stay task-focused and action-oriented vs. results-focused. 

3. Eliminate Excessive Options. Self Control Research has found that making repeated choices depletes mental energy.  Harvard Business Review suggest that if you want to reinforce self discipline, it is optimal to select elements of your life that you consider mundane and  "routinize" them as much as possible.  Hence, pair down decisions.  Ex. Schools and  businesses utilize uniforms for students/employees. This simplifies daily decision making.