Transformations Today

To change yourself, you need consistency. To be consistent, embrace small changes and be more of a dimmer switch than a flicker. Every time you try to hold on to extremes, you increase the chances of going back to your old habits because you give yourself no grace for error or adjustment.

Chips can become protein chips. Walking or doing cardio before you get your day started can begin at 10-minute intervals, and you can slowly build up your exercise regimen. There are exceptions to this slow suggestion — things that are crafted to really trigger a dopamine explosion: Cheez-Its, a fast-food chain, “trash” TV that you pair with a snacking habit, or a weekly drinking ritual with friends.

You must envision the version of yourself that you want to become. If, in your mind, you still see yourself as the version you’re unhappy with, then even if you make changes, understand that your chances of reverting back are high. I can’t show you the research, but I can tell you from myself and fellow professionals that this happens time and time again.

You’ll know you're making changes because you’ll feel it, and the world will react or respond. Remember, those closest to you have a tough time accepting that you’ve changed, but know that they’re watching — whether their vocabulary reflects it or not.