How I created happy habits in 21 days…

I arrived at work, as usual, at 5.30am.

It was dark, raining heavily and I was on my bike.


I reached towards the numbered security pad and typed in the code.

I knew it off by heart.

I didn’t even need to look at the numbers, my brain takes me into autopilot and completes the sequence for me.

It’s habit.

After typing the four numbers and hitting, “ENTER”, I was greeted with an ugly noise.

I’d entered the incorrect code?

I re-typed the sequence and again was greeted by the same blunt tone.

I closed my eyes, to think, “Ahhh”.

The code, which had been the correct code for more than 6 months, had been changed a few days ago.

I had to think hard before I could recall the new code, it didn’t come naturally like the old one.

How many times did I need to think about entering this code before I no longer had to consciously recall it from memory?

The answer was around 21 days.

How do I know? Because I kept track of it.

It’s all down to creating that synaptic pathway in my brain, which will allow me to recall this code more easily.

I therefore have to repeatedly recall this code for this synapathic pathway to become, “worn in”.

If you didn’t understand that (like me) watch this video – it make sense.

I cycle into work EVERYDAY to ensure it’s a strong habit.


When I turned 41, I happened to come across some pictures of my 40th birthday party.

I looked fat and unfit.

I was around 30 pounds overweight. The sad thing was, as I looked at the pictures, I was still that shape, maybe even a little worse.

I decided I needed to do something, so I downloaded an app called MyFitnessPal.

I typed in how much I wanted to lose and it estimated that it would take me around 14 weeks to achieve my goal.


The first few days were an absolute nightmare. I had no idea how anyone could survive on the paltry amount of food I was eating.

Every day I completed, I knew I was a step closer even though week two seemed harder than week one.

Then at the end of week three a strange thing happened. I didn’t crave food any more. Of course I always fancied eating more but I no longer had that gnawing craving feeling that would be hard to ignore.

After 14 weeks I went from this body shape:


To this:


That’s over 2 stone in 3 months.

Believe or not the big picture of me is not me at my heaviest. I was so ashamed of my shape at the time that I deleted most of the photo’s.

So this is why I’m encouraging you do something positive, such as Hit The Happy Button, on a daily basis, for at least 21 days.

You can create good habits in 21 days.

You only have to START with ONE habit.

Once you can create this positive thinking habit – everything else will be easier.

In Charles Duhigg’s book, The Power of Habit it’s suggested that the greatest factor involved in the making or breaking of any habit is BELIEF.

Once you’re in the habit of thinking on the positive side, that is, that you can do it, you are more likely to be able to do it.

After 21 days, you’ll be in the habit of Hitting the Happy Button and thinking about positive things, will become natural.


Habits are often seen as bad things but there’s good habits too and the good news is, it’s easier to create a good habit than it is to break a bad habit.

To let you know how powerful a habit can be, I decided to start cycling to work in August 2012. After one month, I decided I was going to do it for one year, without missing a day.

In the following months I endured broken pedals, punctures, colds, gale force wind, snow and even locked my bike in my shed without having a set of keys to open it. To read more about this click HERE

None of these problems stopped me because I decided to see them as challenges, which if I could overcome, would make my goal easier to achieve.

This is the power of positive thinking but it has to be learned and the best way to learn it is to make it a habit.

Start your happy habit today: Hit the Happy Button!


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