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If you’re a frustrated yo-yo dieter and gym disliker who would like to lose 20lbs in 8 weeks while developing lasting healthy habits without having to do boring exercise you hate and give up food you love, then email contact@myrise.co.uk with ‘RISE’ and we’ll send you the information for our online 20lbs weight loss challenges.


We all have our routines.

Things we do pretty much the same day in day out.

We’ve developed a habit of a series of activities over time.

Often without really realising it.

But there are certain parts of our life that we pretty much do on auto pilot with little to no thought.

And that’s fine.

Until it isn’t.

Take away the O, I, N and E from ‘Routines’ and what do we have left?


“a habit or pattern of behaviour that has become dull and unproductive but is hard to change”

Behaviours that aren’t really serving us.

But have just become ingrained habits we do without much thought.

As we’ve mentioned before, a habit has parts.

And by knowing what those parts are and recognising them in what we do, we stand a much better chance of changing them.

Cue, Craving, Response, Reward.

The thing that starts that chain of thought……….

The desire to to the thing………..

The thing we do………..

And what we get from it.

All habits have these sections.

All routines are just habits.

All ruts are made of of these four parts.

Only by realising that and looking where and how those things are happening where we have ‘ruts’ do we have any chance of changing them.

Of getting unstuck from those ruts we are in.

Speaking of “getting stuck” – I’ll cover that tomorrow 🙂

Much love,

J Hall (I dropped the O and N but it’s not all that obvious is it?)

P.S. We’re back in the club in person today – check www.myrise.co.uk/apply if you want some help getting out of your ruts 🙂

Jon Hall
Jon Hall

When not helping people to transform their lives and bodies, Jon can usually be found either playing with his kids or taxi-ing them around. If you'd like to find out more about what we do at RISE then enter your details in the box to the right or bottom of this page or at myrise.co.uk - this is the same way every single one of the hundreds who've described this as "one of the best decisions I've ever made" took their first step.