Have you ever made a big promise to yourself—only to abandon it a few days later?
Maybe you started a new diet, committed to a morning routine, or decided to get serious about your goals. At first, it felt exciting. But then life happened. You got tired, busy, overwhelmed… and fell back into old habits.
You’re not alone. And you’re not lazy.
Real change doesn’t come from a single decision—it comes from small, consistent choices made over and over again.
🍪 The Cookie & Radish Experiment (Yes, Seriously)
Back in 1998, psychologists ran a study that reshaped how we understand willpower. It involved two groups of people in a room filled with the smell of freshly baked cookies.
- Group A got to eat the cookies.
- Group B had to resist the cookies and eat radishes instead. (Torture, right?)
Afterward, both groups were asked to solve a puzzle. What they didn’t know is the puzzle was unsolvable. The researchers were actually measuring how long each group persisted before giving up.
The result?
The radish group gave up much faster. They had already used up their willpower resisting the cookies.
👉 Lesson: Willpower is like a muscle. Use it too much at once, and it gets tired. But train it consistently, and it gets stronger.
🔁 Small Choices, Big Impact
We often romanticize big changes.
“This is the day I change my life!”
But in reality? It’s brushing your teeth when you’re tired. Choosing water over soda. Putting your phone down instead of scrolling. These things seem small—but over time, they shape who you become.
Every choice is a vote for the type of person you want to be.
📆 The Real Struggle: Consistency
Anyone can make a decision once. The real challenge is making that decision every day, especially when no one is watching.
That’s why habits are so powerful. They automate your success.
🧠 The Habit Loop: Cue → Routine → Reward
Every habit follows the same cycle:
- Cue – A trigger (boredom, stress, time of day)
- Routine – The action (eat chips, scroll, grab a soda)
- Reward – The feeling (comfort, distraction, relief)
You don’t eliminate bad habits—you replace them.
Next time you feel a habit kick in, ask:
- What’s the cue?
- What do I usually do?
- What could I do instead?
Example: If you unwind with junk food after work, try a walk, journaling, or deep breathing. At first, it’s uncomfortable. But over time, your brain starts to crave the new reward.
💭 Bad Habits Don’t Disappear—They Fade
Here’s something most people don’t want to hear:
Your bad habits never fully go away.
They get pushed to the background—but they’re still there, waiting for stress, exhaustion, or overwhelm to let them back in.
That’s why consistency matters. Every time you choose the better path, you strengthen it.
🏋️♂️ Willpower Is a Muscle
You only get so many good decisions per day before you burn out. That’s called decision fatigue.
High performers like Steve Jobs or top athletes simplify their lives to reduce decision overload.
Want to train your willpower?
- Clean one corner of your room
- Go for a 5-minute walk
- Say no to that one extra cookie
Each small act is like a mental push-up. It adds up.
👁️ Live Consciously
Living intentionally doesn’t mean overthinking every move. It means noticing your patterns and making thoughtful choices.
Ask yourself:
- When do I feel tempted?
- When do I fall into autopilot?
- How do I respond when things get hard?
Awareness is the first step to change. Small shifts build momentum. And momentum builds transformation.
🔑 Final Thought: It’s the Small Things
You don’t need to wait for motivation. You don’t need a life-altering moment.
Start small. Stay consistent.
Build habits. Strengthen your willpower.
And above all—live with intention.
Because it’s not the big things that change your life…
It’s the small things, repeated over time, that shape who you become.
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👉 What’s one small change you’re making this week? Hit reply and let me know.
I read every response.
Until next time,
– Colt
My Career Path Podcast 
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