Chapter 1: Understanding Habit Change

Have you ever attempted to break a negative habit or adopt a healthier one? The truth is, many of us have tried repeatedly, but the challenge of change can often feel overwhelming. A significant factor contributing to this struggle is the lack of sufficient planning. In Rob Hatch's book “Attention!”, he introduces the concept of “Last Night Guy,” illustrating how inadequate preparation can complicate our lives in the days that follow.

For instance, if you intend to wake up early and leave on time the next day, but you stay up late without preparing in advance—like forgetting to iron your shirt or pack your gym bag—you end up frustrated with "Last Night Guy." This leads to a chaotic morning where you rush, exhausted and unorganized, just trying to stick to your schedule. Sound familiar? It’s a common scenario.

"Putting Success in Your Way"

Dr. Hatch emphasizes this phrase multiple times throughout his book. To foster positive habits, you must create an environment where these actions require the least effort. Conversely, you should make it challenging to indulge in bad habits. Achieving this requires careful and intentional planning. For example, if you’re committing to going to the gym, determine the best days in advance. Prepare your workout clothes, towel, and other essentials ahead of time, keeping them accessible—perhaps in your car.

When it’s time to hit the gym, the goal is to minimize decision-making. Everything should be prepared for “Tomorrow Guy” so he can simply grab his bag and head out. He shouldn’t have to consider what to wear, what to eat, or where his water bottle is. There should be no frantic searching for locker keys or membership cards.

Chapter 2: The Power of Self-Compassion

Self-compassion is a vital motivator for this type of planning. It’s essential to envision yourself as someone capable of succeeding—someone deserving of your own support. Your desire for change is genuine, and your reasons are compelling. While “Last Night Guy” may not always get it right, he can at least strive to assist “Tomorrow Guy.”

Key Message: Set yourself up for triumph. If your aim is to change, you must ease the process for yourself. Strategically plan your success and make decisions—both significant and minor—well in advance. This way, when it’s time to act, you won’t have to rely heavily on motivation. Reflect on how disappointing it would feel to fall short of your goals, and then consider the positive emotions that come with success.

Change Your Life by Cultivating More Self-Love and Self-Compassion with Kerry Tepedino.

20 Minute Guided Meditation for New Beginnings and Habit Change | Mindful Movement.