bonus
MV14 The Habits That Actually Drive Results
In this motivational episode, we dive into the five simple daily habits that actually create real transformation with food and mindset.
These habits aren’t about perfection or willpower—they’re about awareness, consistency, and learning to respond instead of react. If you’ve ever felt stuck in the same eating patterns, this episode shows you exactly what to do to move forward—one habit at a time.
Important Points Mentioned:
- The Daily Check-In – Start each morning by asking, “How am I feeling today, and what do I need?” This simple act builds emotional awareness and prevents unconscious eating.
- The Pause Practice – Before eating, pause and ask, “Am I hungry, or am I feeling something?” This creates space for mindful choice instead of automatic reaction.
- The Progress Celebration – Each evening, write down one thing you did well with food. Over time, this rewires your brain to see progress instead of failure.
- The Trigger Response Plan – Identify your top 3 triggers and create a plan for each. Having a plan ready removes decision fatigue and keeps you in control.
- The Weekly Reflection – Spend 10 minutes each Sunday reviewing what worked, what didn’t, and what to focus on next. This turns every week into a learning opportunity.
- Start Small – Don’t do all five habits at once. Pick one (start with the Pause Practice) and commit to it for two weeks before adding another.
Transformation doesn’t come from massive overhauls. It comes from consistent, small actions repeated daily.
Pick one habit from this episode and start practicing it today. In two weeks, you’ll feel more in control, more aware, and more confident around food.
💬 Your challenge: Choose your habit, commit for two weeks, and watch how consistency—not perfection—changes everything.
Transcript
The Habits That Actually Drive Results
Hey there! Welcome to today's motivational episode, and I am fired up to share this with you!
After Monday's episode about hard lessons learned, I've been getting so many messages from people saying, "Okay, I get it - transformation is messy and takes time. But what should I actually be DOING? What are the specific habits that create real change?"
And I love this question because it shows you're ready to move from understanding to action.
Today, I'm going to share five daily habits that separate people who transform their relationship with food from people who stay stuck in the same patterns forever.
These aren't complicated. They're not sexy. But they work when everything else fails.
By the end of this episode, you'll know exactly what to focus on to create lasting change, starting today.
Let's get motivated!
THE STRATEGY
Habit #1: The daily check-in
Every single morning, successful people ask themselves: "How am I feeling today, and what do I need?"
This takes 30 seconds, but it prevents hours of unconscious eating later.
Most people go through their entire day without ever checking in with themselves emotionally. Then they wonder why they're standing in front of the fridge at 9 PM, not hungry but eating anyway.
When you start your day with awareness of your emotional state, you can plan for it.
Feeling stressed about a big meeting? Prepare stress management tools.
Feeling lonely? Reach out to someone.
Feeling overwhelmed? Build in breaks.
Habit #2: The pause practice
Before eating anything - and I mean anything - pause and ask: "Am I hungry, or am I feeling something?"
This habit creates space between trigger and action. In that space, transformation happens.
Most emotional eating happens on autopilot. Feel stressed, eat. Feel bored, eat. Feel lonely, eat. No pause, no choice, just automatic reaction.
The pause practice breaks that autopilot and gives you back your power to choose.
Habit #3: The progress celebration
Every evening, write down one thing you did well with food that day. Just one thing.
"Today I paused before eating and realized I wasn't hungry."
"Today I stopped eating when I was satisfied instead of finishing everything on my plate."
"Today I felt stressed and chose to take a walk instead of eating."
Your brain has a negativity bias - it notices and remembers problems more than successes. This habit forces you to actively look for evidence of your capability.
Over time, you'll have a mountain of evidence that contradicts the belief "I can't trust myself around food."
Habit #4: The trigger response plan
Identify your top 3 emotional eating triggers and create a specific plan for each one.
If your trigger is 3 PM work stress, your plan might be: "When I feel overwhelmed at 3 PM, I will take 5 deep breaths and drink a glass of water before deciding what I need."
If your trigger is Sunday night anxiety, your plan might be: "When I feel anxious about the week ahead, I will write down my priorities for tomorrow and do something relaxing."
Most people try to wing it when triggers hit. Successful people have a plan ready.
Habit #5: The weekly reflection
Every Sunday, spend 10 minutes reflecting on the week: What went well? What was challenging? What do I want to focus on next week?
You're looking for patterns and making small adjustments. Maybe you notice you always struggle on Wednesdays when your schedule is packed. Now you can plan better support for Wednesdays. Maybe you realize you do great with stress eating but still struggle with celebration eating. Now you know what to work on next.
This habit turns every week into a learning opportunity instead of just hoping things will magically get better.
REAL-WORLD APPLICATION
Now, here's the key: Don't try to implement all five habits at once. That's a recipe for overwhelm and failure.
Pick ONE habit and commit to it for two weeks. Just one.
I recommend starting with the pause practice because it has the biggest immediate impact. Every time you're about to eat, pause and ask: "Am I hungry, or am I feeling something?"
Don't try to change what you eat yet. Just build the habit of awareness.
After two weeks, when pausing becomes automatic, add the daily check-in. Then the progress celebration. Then the trigger response plan. Then the weekly reflection.
By the end of two months, you'll have all five habits running automatically, and your relationship with food will be completely different.
Here's what's beautiful about these habits: They don't require willpower. They don't require perfection. They just require consistency.
You can have a terrible day, make mistakes, struggle with emotions - and still do these five things. And those five things will keep you moving forward even when everything else feels chaotic.
Listen, I know you want transformation to be more complicated than this. Part of you thinks, "If it's this simple, why haven't I done it already?"
But here's the truth: Simple doesn't mean easy. These habits are simple to understand but they require consistency to implement.
The people who transform their relationship with food show up consistently with these small, unsexy habits that compound over time. They don't have more willpower or motivation than you.
You don't need a perfect day to practice these habits. You don't need to feel motivated. You don't need ideal circumstances.
You just need to start. Today. With one habit. For two weeks.
Your future self - the one who trusts themselves around food, who eats from hunger instead of emotions, who has peace with eating - that person is built through these daily habits.
Through consistent, boring, powerful daily choices.
You've got this. I believe in you completely. And I can't wait to see what you build when you commit to the habits that drive results.
Now pick your habit and start today. Your transformation is waiting.
I'll talk to you soon!
