Ever have days where even the smallest task feels impossible? Or weeks where everything just clicks? Staying consistent isn’t just about willpower, it’s about understanding how your brain works and using small, practical strategies to make habits stick.
In this episode of Breaking the Chain, Nathaniel Chapman and Terentia Browne break down the science and practice of building habits that stick. They explore how small daily actions, persistence, and practical hacks can help you maintain rhythm, stay consistent, and build discipline, whether it’s at work, in fitness, or in your daily routines.
Key Takeaways
- Harness your brain chemistry: Dopamine drives motivation through small wins, while serotonin supports stability and routine. Nathaniel explains, “Understanding dopamine allows you to replicate the feeling of accomplishment rather than feeling powerless.”
- Unlearn and relearn habits: Terentia’s shoelace story illustrates how even deeply ingrained habits can be replaced with persistence: “Even deeply ingrained habits can be unlearned and replaced.”
- Start small and use cues: Tiny daily actions, like 30 seconds of exercise or linking new habits to existing routines, build momentum. Celebrating small wins reinforces motivation and keeps habits consistent.
- Discipline, grit, and accountability: Discipline thrives on purpose, accountability, and perseverance. Nathaniel notes, the goal should be a lifestyle change. Having like-minded people or accountability partners helps maintain consistency, even on tough days.
- Boost endorphins: Pair habits with movement, laughter, or small challenges to create a feel-good boost. Practical tools like Mel Robbins’ Five Second Rule — count down 5–4–3–2–1 and engage immediately help push past procrastination.
If you’re looking for ways to stay consistent and disciplined in your daily life, this episode is for you. Listen to this episode on your favourite platforms:
