CONTEXT

High-performers are creatures of habit. They build routines by stacking tiny habits (that eventually compound into their goals).

The #1 cheat code for better habits? Your environment.

Here are 6 tiny ways to design your environment (for a bulletproof routine).

Let’s dive in…

METHOD

1. Digital detox

Charge your phone outside of your bedroom (and buy a physical alarm).

When you wake up, you won’t be as easily tempted to scroll mindlessly.

Instead, go for a 10-min walk outside (that’s right— without your phone).

Sunlight before screen light. ☀️

2. Hydrate

Keep a bottle of water next to your bed.

Drink it all as soon as you wake up. Then refill it, and bring it to your desk.

Your brain can’t run efficiently when you’re dehydrated. 💧

3. Move your body

Choose your workout clothes the night before.

Lay them out next to your bed.

Pre-pay for fitness classes to create loss aversion.

(Eliminate the need to “decide” whether you’ll work out in the morning. You’ve already decided). 💪

4. Avoid processed snacks

The bliss point = an addictive combination of sugar and salt that makes your appetite insatiable.

Don’t keep those snacks in your house. Leave them at the grocery store.

Stock your fridge and pantry with healthy, whole foods instead.

(If the cookies are on your counter, you’ll eat them. If they’re not… you won’t). 😉

5. Get better sleep

Create a nightly shutdown routine:

• Avoid caffeine after 12pm

• Wake and sleep at the same time each day to build the habit

• Limit screen time before bed; charge your phone in another room

• Keep the temperature below 67ºF

• Pull your blackout shades down

The best “productivity tool” is 8 hours of deep rest. 💤

6. Focus on micro-moments of joy

Create a note in your phone titled “the little things.”

Add 3 more every day during lunch.

Pay attention to the joy you get from an out-of-the-blue text, a podcast, a sip of coffee, a walk in nature.

(Being grateful doesn’t require life-changing milestones). 🔥

WHY IT WORKS

“Your habits change depending on the room you are in and the cues in front of you.” — James Clear, Atomic Habits

The good news? You can change the cues in front of you…

To make good habits easier, reduce the number of steps to do them. To make bad habits harder, increase the number of steps between you and the habit.

Try it out. Let me know how it goes.

Jade

P.S. Come say hi on Instagram 👋🏼

And welcome to the 350+ who have joined since last week! Learn more about The Quiet Rich here.