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How to reprogram your brain and like it - Atomic Habits Week Four with Robin Saul

Neuroplasticity is the ability of the brain to change. We have the ability to literally change the pathways of the brain by practicing new, healthy thoughts and behaviors consistently. The amount of time it takes for sustained change to occur varies in theory. If we stay in our limiting beliefs, it can take a very long time so maybe starting a habit to work on challenging limiting beliefs is the starting point. Some examples of limiting beliefs are sentences that begin with, “I shouldn’t…, I can’t…, I tried but…, I’m not…

“I’m not smart enough, I can’t run that far, I tried cooking but failed.” If you are rejecting yourself, how can you change?

James Clear writes about a concept called identity-based habits. “The basic idea is that the beliefs you have about yourself can drive your long-term behavior. Maybe you can trick yourself into going to the gym or eating healthy once or twice, but if you don’t shift your underlying identity, then it’s hard to stick with long-term changes. The root of behavior change and building better habits is your identity.”

There are three layers of behavior change: a change in your outcomes, a change in your processes, or a change in your identity. James Clear

Challenging your limiting beliefs allows you to trust yourself to be the person you want to be.

Six tips on how to reprogram your subconscious by Tony Robbins

  1. Adopt empowering beliefs. Limiting beliefs hold us back from what we want in life. ...

  2. Embrace the beauty of uncertainty. ...

  3. Focus on gratitude. ...

  4. Watch your environment. ...

  5. Visualize. ...

  6. Biohack your subconscious mind with binaural beats.

These tips are helpful when looking at how to reprogram your identity. Empowering beliefs can be daily affirmations spoken out loud. Being willing to take chances and keep moving forward even without knowing the outcome, is embracing uncertainty. Some people find gratitude exercises to be helpful. Create a vision by noticing your environment and putting your attention and energy towards solutions, instead of problems. Binaural beats are different frequency tones played together that have different effects on the brain. Listening before bed can help the subconscious mind relax.

We have the ability to change our behaviors because humans are good at adapting. By practicing to focus on the opportunity for growth in all our experiences instead of staying in the negative, we can even enjoy it. Along the way remember to also focus on how to best encourage and assist those in need and not get lost in our personal vision and quest for success. Reaching out beyond our own needs gives us pleasure and makes the ride a little less lonely.

CLEARISM - "Good habits can make rational sense but if they conflict with your identity, you'll fail to put them into action." -James Clear


About the author James Clear

James Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field. He writes about habits, decision-making, and continuous improvement at His work has appeared in the New York Times, Entrepreneur, Time, and on CBS This Morning. He is a regular speaker at Fortune 500 companies and his work is used by teams in the NFL, NBA, and MLB.


Robin Saul is a registered dietitian who earned a bachelor's degree in agriculture and human nutrition from the University of Florida. Although not discovering the benefits of a plant-centric, no processed foods diet until 2016, she raised her four kids with an abundance of plant foods and home cooking. Robin has specialized nutrition knowledge in the areas of gastroenterology, food intolerances and allergies, gerontology and recipe development.


Be well


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