The habits we cultivate day by day have a direct impact on our physical health, emotional well-being, and how we age. Eating better, moving more, sleeping well, managing stress… it all adds up. And most importantly: everything can be trained.

We know it’s not easy. Changing a habit—especially an unhealthy one—requires consistency, patience, and often more willpower than we think we have. But we also know something else: it’s worth it.

Dr. Cristina Minguito – Neolife Medical Team

The Power of Habits: Your System Defines Your Destiny

In this newsletter, we want to help you start that change. We’re not talking about overnight transformations, but small daily decisions that, over time, can have a huge effect on your vitality, mood, and longevity.

Because yes, changing a habit can change your life. And you don’t have to do it alone. We’re here to help you find a strategy that works for you—one that inspires and motivates you, and that you can sustain over time.

This is your moment. Your health is in your hands, and we want to walk with you every step of the way.

You may have clear health goals, but what will truly determine whether you reach them is your system—that set of habits you repeat each day, often without realizing it. As James Clear explained in his book Atomic Habits, about 40–50% of what we do daily is automatic. That’s why building good habits isn’t just helpful—it’s essential.

Today, we’re sharing the four key steps from the book to build lasting habits, and how to apply them to your health, well-being, and longevity.

1. Make It Obvious

A habit needs a clear cue to be triggered. If we don’t see the “trigger,” we’ll likely forget. Visual reminders are your best allies—the more obvious, the better.

Examples:

• Want to read before bed? Leave the book on your pillow.
• Want to drink more water? Use a bright, fun bottle and place it on your desk.
• Want to improve your posture? Put a sticky note on your computer that says “Sit up straight!”

Pro Tip: For those starting strength training, leave a dumbbell in a visible spot: next to the coffee maker, by the couch, or even in the bathroom. Associating the new habit with a daily action (like making coffee) helps integrate it seamlessly into your routine.

2. Make It Attractive

We’re drawn to what feels pleasurable or fun. If the new habit feels like a punishment, it’ll be hard to stick to. But if we make it desirable, we’re already halfway there.

Examples:

• Cutting sugar? Try sweet fruit-based recipes or healthy, tasty snacks.
• Struggling with exercise? Play your favorite music or listen to a podcast you only allow during workouts.
• Turn habits into rituals: light a candle before meditating, or wear workout clothes you love.

Pro Tip: Team up. Train with a friend, do intermittent fasting with your partner, or go for a walk with your child or dog. Turning a habit into a shared moment boosts motivation and enjoyment.

3. Make It Easy

Never underestimate the power of starting small. If a habit is too demanding at first, you’ll probably quit. The key is to remove friction and make the action easier.

Examples:

• Hate running? Just put on your workout clothes. Once you do that, you’re already halfway there.
• Struggle with meditation? Start with just 2 minutes.
• Feel overwhelmed cooking healthy meals every day? Make double portions and freeze for the week.

Pro Tip: Travel often and worry about breaking your routine? Bring resistance bands or portable weights. Research nearby parks in advance. Planning ahead turns complicated into simple.

4. Make It Satisfying

We repeat what makes us feel good. Seeing tangible progress or receiving rewards makes our brain say, “This is worth it!”

Examples:

• Use an app to track your steps, sleep, or meals.
• Keep a journal to note how you feel after each workout.
• Make a “habit thermometer” and color in a square for every successful day.

Pro Tip: Celebrate your wins in meaningful ways. Did you complete a month of training? Treat yourself to new workout gear or a special class. Choose rewards that support your goal—not sabotage it.

And What About Breaking a Bad Habit?

Breaking a bad habit takes more than willpower—it requires strategy. Here are four key steps, along with real and powerful examples to inspire action today:

1. Make It Invisible

Temptation you don’t see is easier to resist.

Inspiring Examples:

• Quitting alcohol? Don’t keep it at home. Store it somewhere hard to reach—or better yet, don’t buy it.
• Don’t want to check your phone before bed? Leave it in another room. No excuses—if you use it as an alarm, get a real one.
• Want to cut back on TV? Delete streaming apps from your phone or block access with a parental control app.

“Your environment dictates your behavior. Change your environment, and your behavior will follow.”

2. Make It Unattractive

Turn momentary pleasure into a reminder of the harm it causes.

Powerful Examples:

• Quitting smoking? Keep a picture of damaged lungs in your wallet or cigarette case.
• Cutting sugar? Post a copy of your blood test results or a diabetes risk chart in your kitchen.
• Leaving a toxic relationship? Write down the most hurtful things that were said to you and read them when tempted to go back.

“Remember why you started. Your health, your peace of mind, your future—these are worth more than instant pleasure.”

3. Make It Difficult

The harder it is to access a bad habit, the less likely you are to do it.

Practical Examples:

• Want to stop eating junk food? Don’t buy it. Simple as that. No chips at home = no chips to eat.
• Spend too much time on social media? Delete the apps and only access them from a computer at designated times.
• Want to reduce phone time? Put it away as soon as you get home—and spend more time with family. Everyone will benefit.

“Put obstacles in your past self’s path. Make it easier for your future self to choose well.”

4. Make It Unsatisfying

Tie it to negative consequences so it’s no longer rewarding.

Impactful Examples:

• Each time you smoke, donate money to a cause you strongly disagree with. Painful, right? That’s the point.
• Struggling with procrastination? Make your goal public and give a friend permission to post it if you fail.
• Break your diet unnecessarily? Do 50 squats or clean the most annoying part of your house.

“When bad actions come with a cost, it’s harder to justify them.”

Breaking a bad habit isn’t about punishment—it’s about self-care. Make the healthy path the easy path. Remember: change isn’t magic—it’s a choice. Today could be your first step.

Conclusion

Habits don’t form overnight, but with the right tools, they can become sustainable. Think of them as long-term investments in your health, energy, and happiness.

Instead of setting unrealistic goals, start with simple, well-designed habits repeated daily. We’re here to help you choose the ones that fit you best, support you, and celebrate every step on your journey to a healthier, longer life.

BIBLIOGRAPHY

(1) James Clear, “Atomic Habits”.