VIDEO: 3 secrets to building strong, amazing, and long-lasting habits!


Good morning!

Do you notice sometimes when you are trying to work out on a regular basis and you schedule your workouts for the end of the day, you find it much harder to get motivated and actually do the workout?

Or when you are on a diet and you try not to eat sweets, the hardest time to resist is in the evening?

There is a reason for this!

In this video I’ll tell you the reason and give you three tools to use to build better habits.

My name is Tony Hchaime and my passion is learning and teaching others the tools to achieve a high level of performance in every aspect of life.

There was a team of Stanford neuroscientists several years ago who ran a test on two groups of people.

One group had a very hard mental task to do, and the other group had an easy mental task.

Once the task was completed, both groups gathered in the same room with a table full of pastry and chocolates, all kinds of fatty and sugary, tempting foods.

They noticed that people who completed the easy task found it easier to resist the sweets, while those who completed the harder task had a much more difficult time resisting the temptation.

The reason was mental fatigue.  

As human beings, we have a limited amount of mental energy every day.

As we do things, we consume the mental energy, and at the end of the day we are running very low, like a car that has been driving on the highway and is running out of gas.

Resisting temptation, building habits, trying to get on a diet or meditation schedule… all of these habits we are trying to build or break, require mental energy. 

So if our mental energy is consumed by something else, we don’t have enough to accomplish our goals.

Here are three tools for you to use.

The first two tips help you build habits better while the third tool helps you refill your mental energy throughout the day.

The first tool addresses habits you are trying to break: bad habits, like eating sweets. Instead of using mental energy to resist temptation for 30 days, make it easier on yourself by not even buying these things in the first place.

If you’re shopping in the supermarket, shop the periphery rather than the middle aisles, where the sweets are.

Remove the temptation to begin with.

Number two: move your goal to the beginning of the day when your mental energy is highest. Do it at the beginning of the day when there is less risk of you falling prey to lower mental energy. 

The second tool is a psychological concept called “stacking.”

It refers to stacking existing habits ONTO the habit you are trying to build or break.

Let’s say you are brushing your teeth every single morning. That’s an established habit that you can use. Stack another habit on top of the other.

For example, if you want to create a new habit of drinking a bottle of water each morning around the time you brush your teeth, you can stack habits by putting the water bottle right by your toothbrush.  Then first thing in the morning, you have an instant reminder that requires very little energy to think about. Then you can stack other habits on top of those.

Start one at a time, and then move on to the next.

The third tool is for habits you must work on at the end of the day.

Taking a break every 45 minutes during the day refills your mental energy. During your break you can hydrate, do body movements, take a walk… just do something that lifts your mental energy. So each hour throughout your day you are taking 10 minutes to lift your energy levels.

This is the secret to reenergizing yourself.

Let’s go back to the analogy of your fuel tank going empty in your car. Using this refilling tip or tool, we would refill our car’s gas tank every two hours or so, and we would not run out of energy, or gas.

So by the end of the day you still have energy left to do things you want to do. That’s my tip for the day!

Go to for more tools and tricks to elevate your performance.