Basic Reset – Forming Habits

I wrote a bunch about forming habits at the start of the free Basic Reset program but I thought I’d add a few more ideas to help you make sure the changes you are making actually become a habit.

The 3 R’s:

This is actually where I stole a lot of the information I wrote at the start of the program. If you would like to read it more comprehensively, then go here:

Don’t Break The Chain:

This tactic was made famous by Jerry Seinfield and it’s quite easy and effective. You need to get yourself a calendar that you can draw on, then, every day that you complete the four tasks in the Basic Reset Program you get to put a big red X on that day. The theory is that this practice becomes so satisfying that you want to really make sure that you ‘Don’t Break The Chain’!

I love the idea of the physical act of crossing off days on a calendar, but there are also apps out there that can do the job for you. is a good one to check out on iPhone and you can also try MyChain on Android.

Eliminate Excessive Options:

There is plenty of scientific evidence to show that the more options we have the more our mental energy is depleted. So, pare back your options… In regards to the Basic Reset you can do things like remove multiple drink options for the next 66 days – get rid of juices, sodas and alcohol. The only choice of drink you have is water. Also, make only one music meditation playlist. Done. That’s the music you are going to meditate to for the next 66 days.


This needs to be part of your mental visualisation process. Why are you doing this? Is it because you are sick of where you are? Have you been doing the same things and getting the same results? You’d just like to get to a better place mentally?

Whatever it is, it can be a powerful motivator. Write it down. Keep it somewhere. Refer back to it. It will keep you going…

Remove Obstacles:

Your minds will always make as many excuses as it can to stop you forming these new habits. It’s going to rain in the next 66 days when you are thinking of going for a walk, so, make sure you have wet-weather clothing and an umbrella and get them ready NOW.

Here’s a good quote from Ramit Sethi:


When I sat down to analyze why I wasn’t going to the gym, I realized: my closet was in another room. That meant I had to walk out in the cold [to] put on my clothes. It was easier to just stay in bed. Once I realized this, I folded my clothes and shoes the night before. When I woke up the next morning, I would roll over and see my gym clothes sitting on the floor. The result? My gym attendance soared by over 300%.


So, there are some new ways to help you with your habit formation. 66 days may seem like a long time but in the grand scheme of your life and your health it is nothing. It is, however, the start to a new you. So take it seriously, make a commitment, join the community and lets start improving our mental health and our lives.

Much love,


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