Real, quick if you've been struggling recently with stress and anxiety than the daily shine podcast, is a show that is here to help. This podcast was created by two women of color, who didn't see themselves reflected in the mainstream wellness community and they're on a mission to make caring for your mental and emotional health easier and bring more representation and inclusion into the wellness space, and they also have a free self care app that makes caring for your mental health at Dealey. Have it if the daily Shine podcast sounds like the podcast for you, you can tune it to episodes every weekday, so they never miss a beat. Listen now to the daily shine cast on Spotify or where we listened to your favorite podcast. This is optimal. Living daily episode, seventeen twenty one, the habit ladder how to make a new routine stick: by tailored to foreign of risk, ecology, DOT, CEO Amelia, you're, just a moloch reading. You blogs every single day of the year to help you of a more meaningful life, Tis articles, I'm a brand new author to the show I'll, tell you about Tyler right after the reading, so for now, let's our very first post from him, as we often

as your life, the habit ladder how to make a new routine stick by Tyler to warn of risk ecology, dot, seo. when one good habit triggers another. The speed of success doubles I can hardly remember what my mornings look like. These days is taken years and much trial and error forever t now that needs no thought to be completed. Each action all morning, long is pre scripted, memorized and controlled by habit away. Cup in, but my running clothes on a five I'll run, leads to a shower breakfast and then my most important task of the day. The same thing happens like clockwork. Every single day what I and many others perhaps yourself have constructed is what I like to call a habit ladder and automatic system that quickly transforms you from a heap of unconsciousness to productive human being,

a morning. Routine is just one example of a habit ladder, though the same concept can be applied across every aspect of your life. Make the important actions you want to take quick and painless and a trick isn't so much in what you do, but the order you do them in the loop. How have it works? Why do you bite your fingernails without thinking get distracted from a form work eat poorly. Likewise, why do you exercise without the slightest protest? Get your hardest work done. First, Austria teeth every day. The answer is you ve built a habit of many system that once created you no longer think about? Is your brains, wave off? putting all the work required to get through the day and a lot of smart researcher is particularly a group from MIT have figured out how your brain builds a habit. They call it the habit loop take

sing, for example, is a habit I implemented after the twenty fifth scolding by my dentist at the beginning of every habit is a cue. Does is a thing that tells your brain okays time start this habit loop. For me, the queue that has time to flaws is one. I finish, brushing my teeth once brain spots, a cue you go into autopilot, your driven by a routine. Rather, conscious thought I go directly from brushing my teeth to rolling a wax string round. My fingers without a pause in every habit, ends with a reward. The rule, he's in your driven by the queue and routine in the first place. For me, it's the release tension, knowing my teeth will fall out of my head trawl. Doing explains the ins and outs of the habit loop in detail in his best selling book, the power of habit understanding this will help you identify done, alter your existing habits, but there's another two

Will you can use to help you create new ones faster? Have it louder, stacking your habits for better results, cementing a new habit is hard to probably have a few. That came naturally take a hard look at those easy habits and ask yourself what said TAT made them so easy to pick up. When I look at my own morning, routine myths glaringly obvious each have a came easily because the beginning of one is triggered by the end of another. When I wake up, that's a cue to put on glow, I choose to put on my running clothes rather than workloads, and that's my cue to go outside and start running when I finish running, I'm sweaty, which gives my shower By the time I'm out of the shower am ravenous for breakfast, which is my cue to eat since I've just exercise. My body a healthy meal rather than sugary breakfast cereal saw eat a clean meal. Finally, the energy booze from breakfast and endorphins from running give me exactly what I need to tackle my hardest work. First thing in the morning:

it is called a habit louder, because from the time I wake up to finishing my first work task of the day, I'm climbing up one, wrong at a time. Each new step is reached because of the lass notice. For my example, it's not always the reward from had a loop that triggers the next. Sometimes it a tangential result. The reward from running isn't doing better work is a feeling of accomplishment for my health, but the runners high I get as a tangential results. Booth me through those few hours of early morning work the habit utter, doesn't just apply to a morning routine or even just one day miles Is it in my writing tasks where each one I complete to finish in article spurs me onto the next, you girls, Is it to say yourself up earlier in the week for actions you know you'll want to take later we'll be worn out. If you don't put the triggers in place now, if you're working, the meant new habits, but having a hard time, you could have less to do with the habits themselves.

and more to do with how their arranged try. Looking at each from the perspective of the habit, loop, Q, routine reward. In fine opportunities to rearrange them, so the reward or tangential result from one helps to create the queue for the next. That's how success becomes automatic all day long, you just listen to the boat, but all the habit ladder how to make a new routine stick by Tyler too. friend of risk, ology dot, seo I'll. Tell you about Tyler and just a SEC. But first is your wifi struggling to keep up with your story You mean work. Gaming, video calling and more what about all at once when it can I your world by wifi be sure it's the best, bring your wifi up to speed with orbit Wi Fi, six from net gear or be wifi. Six is the best and latest and Wifi

It covers your entire home with the fastest. Why five or uninterrupted streaming, video, calling and working in learning from home on more devices than ever before in any part of the house, it's wifi perfectly engineered ready for the best wifi. Ever find out what makes Nick you're America's number one choice for wifi at net geared com, slash best wifi, that's net gear, dot, com, slash best wifi, and I have outlined in this episode description and a little bit about he mainly rights for interviews about the science and strategies for becoming a great leader and has done some the are things you heard he runs all the time and he's run a marathon on every continent, including Antarctica founded model businesses organised three, In his world record, attempts and he's attack speaker come by his side, they got articles, training and newsletter. I have a say: linked in this episode description that risk ecology dot seo and thank you to him, for

giving me permission to narrate his articles, the other, for today a great day and I'll see you tomorrow. We're optimal life awaits