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Create Habits

Create Habits

The Four Layers of the Habit Hierarchy

The four layers of the habit hierarchy

A few months back, pre-Rare Broad era, I was running a challenge for Invoking Joy (Rare Broad’s predecessor).

It was an accountability challenge for the Sticky Habits workbook and on one particular day, we were talking in depth about the setbacks we were encountering. Particularly in creating a daily miracle morning routine.

I was thinking about how there are habits that are more “advanced” than we realize and need to have a certain set of foundational habits in place to make the new desired habit “stick”.

With the goal of creating a miracle morning, for example, we first need to make a container of time to be able to have the routine at all.

I started thinking about how we can determine if the habit we’ve chosen to implement is simple or made up “habit layers”. And the more I thought it the more I started drawing a connection between this idea of mine and Maslow’s Hierarchy.

*Powerpuff girls theme music*

And thus the habit hierarchy was born! (No chemical X necessary.)

While creating this theory, I’ve stuck to four levels (in contrast to Maslow’s six) for the sake of simplicity.

My hierarchy isn’t about mastery or transcendence. So I just left those out. (If you’ve got your shit that well put together well then you’ve got a whole lot you could be teaching me.)

I know this is going to evolve over time especially as we spend more time with it together through workshops and in the Facebook Group – which P.S. if you aren’t already a member, we would LOVE to have you!


The habit hierarchy tiers break down like this:

Tier One – Physical

    • Well hydrated
    • Well-rested
  • Three plus meals a day (learning to recognize hunger and thirst cues)

Tier Two – Mental

    • Healthy meals planned and made
    • Regular routines established
    • Exercise/movement is occurring
    • Healthy relationships (probably culling some toxic ones)
  • Mental health management

Tier Three – Social

    • Mindfulness/meditation
    • Developing positive relationships
    • Sense of community
  • Social media audit (clearing out what makes you feel bad about yourself)

Tier Four – Emotional

    • Self-love/like
    • Striving for goals and achievements
    • Active focus on self-improvement
    • environment improvement
    • Further refining social media (creating a place that aligns with your thoughts/beliefs/who you want to become)
  • Learning new things

While you don’t have to work through the tiers in order or one at a time their importance lies in that they are a tool in creating an action plan for putting a habit solidly into place. If you’re aiming for a tier three or four you’ll know what makes a solid foundation for that habit. This can look like laying the groundwork first, building it while you go or simply recognizing that you already have what you need in place.

The Sticky Habits Mini-Course

If you’ve worked through the Sticky Habits workbook and wondering how this applies to your minimum, medium, and maximum effort variation I lay it all out for you in the brand new Sticky Habits Mini-Course.

I created this six-day course to help you work through the workbook in bite-size manageable chunks. I know the workbook can be immensely useful but only if you sit down to actually use it. The course helps you carve out the time and elaborates on each question of the worksheets so you never feel stuck. It’s the daily accountability you need to jumpstart consistent action.

It’s ready and waiting for you right here, sign up now!

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Create Habits

How I’m Finding Ease In The Effort, Or At Least How I’m Learning To

How I’m finding ease in the effort, or at least how I’m learning to.

Listen if this sounds like some woo-woo hippie bullshit topic that’s because it kind of is. But hear me out before you click away.

You see it’s human nature to be lazy. To take the easy route. The one with the least pain.

But – big but – the thing about laziness and taking the path of least resistance is the reward is an incredibly short-term solution and painful in the long run.

It might be human nature to be lazy but we find happiness and fulfillment when we are stretched. When we make an effort towards change and growth. Both physically and mentally either as one, the other or both

There are lots of ways to be stretched. And it’s uncomfortable. It just straight up sucks. It can be by stretching a tight set of muscles, by learning a new set of skills, adapting to a new routine, or changing an old set of beliefs.

And when we bypass the discomfort we end up staying small, tight, cramped, and limited.

By avoiding the new, temporary discomfort of stretching we end up staying stuck in our old uncomfortable patterns for much longer. Some people stay there their entire lives.

It’s like insisting we still fit into the jeans we wore in high school. There are zero benefits in doing so.

This is exactly why knowing the Why behind your goals is so critical. Your motive for achieving end goal – the feeling and person you will be when you get there – is the prize for moving through the discomfort of trying something new. Of striving for something more.

Somedays you just won’t want to try. You won’t have the energy. And that’s fine. It’s important to give yourself space for these days. But you also can’t have these days every day.

There needs to come to a point where you begin to put in the effort to find a new sense of ease in your life. Even if it’s just by an inch.

The beautiful thing about doing the work is that it always adds up over time. No matter how small the steps. But if you don’t take the steps there will be nothing to add up.

This is why in the Sticky Habits workbook we set three variations of effort for each habit we want to create. We set a high, medium and low effort variation.

Because while some days you won’t have much energy at all there will be others where you’ll have plenty to take you that extra “mile”.

If you haven’t grabbed your copy yet you can do so here:

Personally, I’ve been avoiding exercise that demands any amount of effort from my muscles. I’ve been choosing the yoga videos that focus on stretching, unwinding and “melting”. For me, this is an easy kind of effort. But I know from past experience, I’ll feel much better if I also choose routines that include strengthening moves.

So my variations will look like this:

    • My low effort variation is yoga routines with warrior poses and active vinyasas.
    • My medium effort is practicing tennis with my boyfriend.
  • My high effort will be working through Cassey Ho’s beginner Blogilates calendar. (She just released a new version and I’m pretty excited about it!)     

Where in your life have you been staying small to avoid the effort? What small action can you take each day that will steadily move you forward?