Ok friends the transition between the Snake and the Fire Horse has been intense - yes? Things have been being released and it has not been an easy road for many of us! So how to we keep moving when it feels like we are in the middle of an earthquake? We build consistency. We don’t force we flow. Todays episode is about doubling down on your patterns, your habits and recognizing that sticking to something consistently is what moves the needle. And also slows down time. Going to the gym for 1 hour, 3 x a week, will not give you results in the first week, and it will feel like forever, when it has only been a month. But 6 weeks in suddenly you start to notice a change. This holds true for everything!! And also will start to ripple. If you have to be at your desk for 10am for a working block, everything else needs to fall into place around that, which means you might get up earlier to walk the dog, do the yoga, have breakfast…one commitment naturally creates structure in every area. This is not coincidence this is science. This is how we get to our goals without needing motivation. This is how we build the momentum without forcing it. And only works if you are present, tracking wins, celebrating! Presence allows us to be aware that we are the one. We stop thinking we need to outsource, thinking that there is something wrong with us that needs a new ‘hack’ to fix it. Instead we operate in the knowing that you already have everything you need inside of you - it is finding a process that works for us that is the key. And that enables us to find the support that we need. And know that outside support is just that, support. It is there to remind you that you have the tools, the power, and help you use your power. Yes a gym coach is helpful - but it is your muscles that are firing. The same goes with any coach - they provide the structure, you are the driving force. When things don’t flow, reassess. Your path is yours, you can borrow from others, sometimes it is the exact thing you were missing and other times it feels like mud. Don’t push through mud, find another way. “If it feels hard, make the step smaller.” This week was another coaching call, here are the action steps to move through: 1) Pick a tiny consistency commitment * Choose a goal and commit to one small block: * “One hour, three times a week” (the gym example) * Or scale it way down: 10 minutes a day, or even smaller. 2) Track it (in any simple way) * Use something tangible so you can see the trend: * notebook / notes app / habit tracker / simple checklist * AI check-ins * texting a friend for accountability 3) Look for the pattern, not perfection * You’re not looking for linear progress — you’re looking for: * “Did I come back to it again?” * “What’s the trend over time?” * “Do I need to tweak my approach?” 4) Lower the bar until your nervous system says “yes” * If fear/anxiety/resistance is involved: the step is too big * Make the step smaller until it feels doable: * put your shoes on * get in the car * show up at the gym for 5 minutes and leave 5) Remove friction + set up cues and rewards * Stop relying on motivation. * Identify: * Cue: what triggers the habit (bored, lonely, overwhelmed, avoiding something) * Action: what you do next * Reward: what you’re actually trying to get (connection, relief, a “win,” progress) 6) Swap the action but keep the reward * What is your cue? what is the current action? what is the reward? * Keep the cue, change the action, keep the reward. * Example I use in the episode: * Cue: feeling disconnected → pick up phone → scroll * New action: message someone / connect with husband / call a friend * Same reward: connection (without the hour of scrolling) 7) Give yourself credit for “counts as” movement/progress * If the goal is movement and you went for a walk instead of the gym: * it still supports the goal * you’re building identity + rhythm, not chasing a perfect checklist “One tiny step at a time… that might be the theme of Riding in the Weeds.” Previous episodes on Motivation: How to find the hosts * Natasha Lockey * Website: natashalockey.com * Instagram: @BettyGoHard * Facebook: Natasha Lockey * Riding in the Weeds on Substack Ginny Branden * Website: soulpetconnections.com * Also on Substack, Instagram, Facebook, and YouTube under the same handle/name Get full access to Riding in the Weeds Podcast at ridingintheweeds.substack.com/subscribe
