5 Smart Micro-Habits To Boost Your ThriveLife

Reading Time: About 4 minutes

Hey Brothers, 

Welcome back to the LenDentonThrive Letter.

I write this newsletter to help busy 50+ Guys create lasting health and fitness transformations without crazy diets or grueling workouts. It's the smarter, not harder way to lose weight, get fit, and stay fit for life.

Make Sustainability Your Goal: Habits over Hustle

One of the biggest challenges in our fitness journey is sustainability. Too many fitness programs end before they deliver results. Failure is the number one outcome. 

True transformation requires sustainability. Instead of short-lived fitness strategies, the key to long-term fitness is building healthy, sustainable lifestyles. To achieve sustainability, we should choose consistency over intensity and habits over hustle.

If you’re a consistent reader of this newsletter, you know I’m a big habits guy! 

Smart daily habits have changed my life and kept me on track for over 10 years. They’ve also helped me avoid burnout and injury. 

What are Micro-Habits?

Habits come in all sizes. Today, we’re talking about micro-habits, which I define as a repeatable daily practice that you can do in under 5 minutes a day.

And, stacking several of these simple micro-habits together can deliver macro-results to your health and fitness!

5 Smart Micro-Habits That Will Boost Your ThriveLife

The ThriveLife is built on smart daily habits. Here are five of my personal micro-habits you can start using today to boost your ThriveLife:

1 - Daily Weigh-in Ritual: What gets measured, gets managed! This micro-habit helped me find my ThriveLife fast lane. I weigh myself every day, first thing in the morning, before any food or drink. Knowing your daily weight helps to influence your decisions throughout the day. 

Recording your daily weight in an app (I use the Fitbit app) allows me to link today's weight to yesterday's activities and creates a weight loss graph to track the trend line. This engages your mind to make the curve bend in the desired direction. This practice is powerful for behavior modification, and I recommend every guy do it. You can learn more here.

Total time: about 1 minute a day

2 - Drink Water After Waking: Start your morning by drinking a full glass of water before having your first cup of coffee or working out. This micro-habit supports hydration, kickstarts your metabolism, and can help reduce calorie intake throughout the day. Learn more about the benefits of good hydration here.

Total time: about 1 minute a day

3 - Daily Meal Planning: The ThriveLife is a food-first approach to fitness because our weight loss battle is won in the kitchen, not the gym! The goal of this micro-habit is to look ahead in your daily schedule to make sure you know where your meals and snacks will come from. This helps you avoid having to make bad choices later due to a lack of planning. 

I do my own daily meal planning during morning walks. I think through my daily schedule and make sure that I have healthy meal sources available. It’s really that simple!

Total time: about 2 minutes a day

4 - Move Hourly: Most 50+ Guys spend a large part of their day sitting. This micro-habit is designed to get you up and moving hourly. It counteracts the negative impacts of excessive sitting. It also stimulates your metabolism, improves your mood, and helps you burn more calories throughout the day. It also adds to your daily step count, another important benefit.

I use my Fitbit app to set hourly movement reminders. You can also set an hourly reminder on your mobile phone or smart watch if your fitness app doesn’t support reminders. 

Total time: about 3-5 minutes per hour

5 - Take a Gratitude Break: Practicing gratitude provides a surprising number of benefits, such as reduced depression and anxiety, and improvements in overall heart health. 

I practice gratitude at the end of the day by journaling about two to three things I appreciated or was thankful for during the day. Whether you choose to make it simple or more elaborate, practicing gratitude will lift your spirits and provide you with long-term benefits.

Total time: about 3 minutes a day

Build Your Own Smart Micro-Habits

The ThriveLife is a lifestyle built on smart daily habits. To be effective, it should fit your own personal needs and preferences. It’s a framework, not a specific formula that everyone has to follow in the same way. 

So, consider these micro-habits. Choose the ones that will help you achieve your fitness goals. 

And let me know if there are additional micro-habits that you follow that other members of the ThriveLife community would benefit from.

Smarter, not harder!

When you’re ready for a real and sustainable fitness transformation, here are three ways I can help you:

#1 - Sign up for this newsletter. Every week, you’ll receive tested, actionable tips and strategies to help you build your own customized version of the ThriveLife that fits your needs, preferences, and personal style. And, it’s free!

#2 - For a Do-It-Yourself approach to the ThriveLife, download your free copy of my new ebook: 6 Smart Moves To Your ThriveLife. Just click the button below.

#3 - When you’re ready to join a community of other busy 50+ Guys building their ThriveLives together, check out my new ThriveLife Transformation course. The ThriveLife Transformation guides you through a 30-day transformation process which includes online video training and daily support and assistance through our online community. Join alone or bring your friends. To learn more about the ThriveLife Transformation, click the button below.

Do You Know Somebody?

Do you know a 50+ Guy who’s struggling with their weight and fitness?

Please consider sharing this information with them. Just forward your copy of this email to them. Or, give them a free copy of my 6 Smart Moves ebook!

It might change their life!

(And remember, this works for Under-50 Guys, too!)

Thanks for reading this week.

I write this newsletter to make a positive impact on the lives of 50+ Guys and their families. If you found this information useful, please consider subscribing to receive new editions each week.

If you’d like to share a thought, a question or comment with me, you can simply reply to this email. I’d love to hear from you!

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