Excellence is a Habit



Yesterday I took a refresher coaching class on how build a solid personal foundation. Not surprisingly, deciding on and excecuting on a set of 10 healthy daily habits contributes to that strong personal foundation.   A daily routine will keep you focused, clear, motivated and moving forward.  These things you do each day will create fundamental shifts in you that will dramatically improve your life.  

One daily habit I've set for myself is to hand-write each of my goals in a way that reflects that I've already achieved them.  I write out my sentence goal 10 times in a special notebook and I do this for 21-days since it takes at least that much time to build a habit. I got this idea from the author Brian Tracy. For example, one statement I have is:  "I take action to improve the lives of at least 3 people each day."   It is my goal to make a daily positive impact on as many people as possible.  

Here is a website I am using to help aid me in my goal of writing down my goals daily. It's:  It's free and it sends me an email each day reminding me of the habits I have decided on.  Once I take action on the habit, I go to the email to confirm it's completion.  It will send me an email for 21 consecutive days granted I take daily action for 21 days.  If I miss a day, it resets the clock and starts counting back to day 1.  

Tips for choosing your daily habits:

1.  Start small.  Start with 1 habit and build on your habits 1 at a time.

2.  Choose habits you WANT to do.  Design daily habits that you look forward to and that give you energy.  For example, many people want to establish the habit of getting daily exercise but I know few people who want to go to the gym to do this.  If this is you, what are other forms of exercise you could do?  I knew someone whose daily exercise habit was to walk his dog for 1.5 hours a day.  He was able to lose 40lbs. in just one year of doing this.  Can you imagine that?  For me, to enjoy exercise, I've got to mix it up.  Somtimes I go for a bike ride, play tennis, go dancing, go running while listening to an audiobook, or participate in any physical activity as long as I'm doing it with a friend. 

3.  Use visual aids.  Besides the habitforge website, I've made a weekly scorecard for myself to track my eating fruits and vegetables. I've posted this on my refrigerator.  On an excel spreadsheet, I listed the days of the week across the top on the heading of each column and on the left-hand side I listed veggie 1, veggie 2, veggie 3, fruit 1, fruit 2, fruit 3.  Each time I go to the refrigerator I am prompted to reach for a fruit or vegetable so I can make a mark on my scorecard.  It may sound silly but it's been pretty effective so far.  There's a saying of "what gets measured gets done."  

Questions to ask yourself:

1.  What are the habits that would enrich my experience of life, every day?

2.  What habits have I been successful at maintaining and what impact have they had on my life overall?

3.  If you maintained 1 daily a habit for a year, what would be it's impact to your life after that year?

4.  What support system(s), structures, people, will you put in place to support your daily habits?




Steve Borek

Great ideas here Kim.

I'm going to check out the comp site for keeping track of goals. The visual is exactly what I need to stay on track of eating "cleaner" foods.

One habit I've been doing for over eight years is make my bed. I got the idea from a Coach U instructor. She asked Thomas Leonard (father of coaching) a question. He said to her "go make your bed." His point was about habit.

I have to make my bed, first thing, before I do anything. This ritual sets a solid foundation for the day.

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