The Power of Rituals: Tricking Yourself Into Consistency

The Obesity Guide with Matthea Rentea MD

Are you struggling to achieve consistency with your metabolic health goals? One of the biggest mistakes that people make when they start out working on their health is aiming for too many new habits and strategies at once, expecting them to work effortlessly. So how do we break that cycle and take a more realistic (and less frustrating) approach?
In this episode, Dr. Rentea explores practical strategies to build consistent habits, from understanding the initiation phase of behavior change to mastering the “Four C’s” formula to achieve success. Learn how to navigate the complexities of habit formation with ease and purpose, setting the stage for long-lasting improvements in your metabolic health journey.
References
The 4 C’s Formula by Dan Sullivan
Atomic Habits by James clear
The Gap and the Gain by Dan Sullivan and Dr. Benjamin Hardy
10X is Easier Than 2X by Dan Sullivan and Dr. Benjamin Hardy
Audio Stamps
03:03 - Dr. Rentea discusses two key actions people take to achieve consistency: developing realistic habits and mastering the “Four C's” concept—commitment, courage, capability, and confidence.
10:30 - Dr. Rentea emphasizes the need to seek support to achieve goals and highlights the importance of addressing logistical factors before focusing on the main goal.
12:04 - Dr. Rentea reminds us of the anatomy of a habit, emphasizes focusing on the initiation phase, and explains why we don't need to strive for perfection.
16:45 - Dr. Rentea urges us to identify one key issue we struggle with and focus on the smallest step to change it.
Quotes
“The mistake that everyone makes when they start out working on metabolic health is that you want to have all these new habits, all these new strategies, and you want it all to be working effortlessly. That is insanity to think that that would be the case.” - Matthea Rentea MD
“We need to know what the cue, the trigger, the beginning of you actually doing this new thing is. What actually is it that needs to happen for you to do this thing? And then we need to get really realistic about it.” - Matthea Rentea MD
“I don't negotiate with myself in the morning if I want to walk or not. I'm walking, period. The clothes are laid out, the shoes are there, I'm getting it on and I'm going.” - Matthea Rentea MD
“If you want to make things happen, I want you to look for every single way in your life that you can get the support to do it.” - Matthea Rentea MD
“I want you to focus on just the initiation phase for this habit that you want to do.” - Matthea Rentea MD
“If you were to think about the beginning of a habit and you changed the course just a little bit, you pivoted, you did something differently, you are not going to get the same outcome.” - Matthea Rentea MD

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.
If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com