Discover the power of consistency: you are what you repeatedly do. Learn habits that define your success and well-being.

You Are What You Repeatedly Do: Transform Your Life by Breaking Bad Habits

May 22, 2024

By Will Moore

“We are what we repeatedly do. Excellence is not an act, but a habit.” - Aristotle.

Consider the story of Michael Phelps, the most decorated Olympian of all time. Phelps didn’t achieve his record-breaking success overnight. His daily routine involved waking up at 4:30 AM, swimming for hours, eating a meticulously planned diet, and visualizing his races. This relentless commitment to his habits propelled him to greatness. You are what you repeatedly do, and Phelps exemplified this through his rigorous routine.

Cultivating a good habit is a transformative goal that contrasts sharply with the struggle to break bad habits, serving as a foundational step towards personal and professional growth.

Similarly, many of us struggle to break bad habits and establish good ones. We find ourselves trapped in a cycle of repeated mistakes, feeling stuck and unable to move forward.

Upgrades You’ll Earn From This Blog:

  1. Learn how to identify and replace your bad habits.

  2. Discover personalized methods to develop and sustain good habits.

  3. Understand how to hold yourself accountable and build momentum in your life.

5 Common Bad Habits Hindering Your Personal Growth

Bad habits can significantly derail personal growth and happiness. According to a study published in the European Journal of Social Psychology, forming a new habit takes an average of 66 days. The struggle is real, and it’s easy to feel overwhelmed. This moment is crucial for taking intentional action to overcome these bad habits. However, being consistent helps because you are what you repeatedly do.

Common bad habits that many young adults and professionals face include:

1. Procrastination: The Silent Productivity Killer

Procrastination is one of the most common bad habits that derail personal and professional growth. At some point, it becomes a significant issue that must be identified and corrected to prevent stress, poor performance, and a constant feeling of being overwhelmed. Studies show that procrastination is linked to lower well-being and higher levels of stress and anxiety.

Read an interesting article on Discipline and Consistency

Consider the example of Tim Urban, the writer behind the popular blog "Wait But Why." Urban candidly shares his struggles with procrastination, explaining how it nearly derailed his career. He introduced the concept of the "Instant Gratification Monkey," a metaphor for the part of our brain that leads us to procrastinate by seeking immediate rewards instead of focusing on long-term goals. By understanding this internal conflict and developing strategies to manage it, Urban was able to overcome his procrastination and produce high-quality work.

The key to beating procrastination lies in recognizing it as a habit and addressing it systematically:

  • Identify Triggers: Understand what prompts you to procrastinate. Is it a particular type of task or a specific time of day?

  • Break Tasks into Smaller Steps: Large projects can be daunting. Break them into smaller, more manageable tasks to reduce the overwhelm.

  • Set Clear Deadlines: Self-imposed deadlines can help create a sense of urgency and keep you on track.

  • Use Accountability Partners: Share your goals with someone who can help keep you accountable.

2. Lack of Exercise: Neglecting Physical Health

A sedentary lifestyle is a bad habit that many struggle with. Lack of exercise can lead to numerous health issues, including obesity, cardiovascular disease, and decreased mental health. Regular physical activity is essential for maintaining energy levels and overall well-being. You should read a detailed article on long term health goals to understand the importance of regular exercise.

Take the story of John, a software developer who found himself gaining weight and feeling increasingly lethargic. John decided to make a change after realizing how his sedentary lifestyle was affecting his health. He started with small steps, such as taking short walks during breaks, and gradually incorporated more physical activities like jogging and strength training. Over time, John not only lost weight but also experienced improved mood and productivity at work.

To overcome the habit of inactivity:

  • Schedule Workouts: Treat your exercise time like any other important appointment.

  • Find Activities You Enjoy: Exercise doesn’t have to be a chore. Gamify it by finding something fun, whether it’s dancing, hiking, or playing a sport.

  • Use Technology: Fitness apps and wearable devices can help track progress and keep you motivated.

  • Incorporate Movement into Daily Routine: Opt for stairs instead of elevators, walk or cycle for short distances, and take regular breaks to stretch if you have a desk job.

3. Poor Time Management: The Root of Stress and Inefficiency

Inefficient use of time often results in stress and a sense of constant busyness without productivity. Poor time management can lead to missed deadlines, lower quality of work, and burnout. It’s a habit that prevents people from achieving their goals effectively. As a result, you end up being a failure because, remember, we are what we repeatedly do.

Read article on Is multitasking a Skill?

To improve time management:

  • Plan Your Day: Start each day with a clear plan of what needs to be accomplished.

  • Prioritize Tasks: Use tools like the Eisenhower Matrix to distinguish between urgent and important tasks.

  • Set Specific Goals: Define what you want to achieve and set deadlines for each task.

  • Limit Distractions: Identify and minimize distractions, whether they are notifications, social media, or noisy environments.

4. Unhealthy Eating: The Path to Physical and Mental Health Problems

Overeating or choosing unhealthy foods is a habit that affects both physical and mental health. Poor diet choices can lead to weight gain, low energy levels, and long-term health problems such as diabetes and heart disease. Additionally, unhealthy eating can negatively impact mood and cognitive function.

To adopt healthier eating habits:

  • Plan and Prep Meals: Prepare meals in advance to avoid the temptation of fast food.

  • Choose Whole Foods: Focus on natural, unprocessed foods like fruits, vegetables, and lean proteins.

  • Stay Hydrated: Drink plenty of water throughout the day to maintain energy levels and support overall health.

  • Mindful Eating: Pay attention to what and how much you eat. Avoid distractions like TV or smartphones during meals.

5. Excessive Screen Time: The Modern Distraction

Spending too much time on social media or screens in general can decrease productivity and increase feelings of inadequacy and loneliness. This habit can interfere with sleep patterns, reduce real-life social interactions, and contribute to mental health issues.

These habits not only affect our day-to-day lives but also hinder our long-term growth and happiness. Excessive screen time can build a metaphorical wall, blocking our path to personal development and deeper connections with others.

To manage screen time effectively:

  • Set Limits: Establish specific times for screen use and stick to them.

  • Create No-Phone Zones: Designate areas or times where screen use is not allowed, such as during meals or before bed.

  • Engage in Offline Activities: Find hobbies and activities that don’t involve screens, such as reading, sports, or arts and crafts.

  • Monitor Usage: Use apps that track and limit screen time to stay aware of your usage patterns.

How to Break Bad Habits?

Why do many people fail to break bad habits? It’s not just a lack of willpower. In today’s tech-fueled, fast-paced world, traditional approaches to habit change often fall short.

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The solution lies in adopting a modern, personalized system that leverages the latest in AI, science, and gamification. This innovative method makes habit change simple, fun, and rewarding, ensuring sustained action and long-term success. To truly break patterns of bad habits and foster positive ones, it's crucial to spend time on habit formation, emphasizing the investment in developing new, positive habits for personal and professional excellence.

Step 1: Become Aware and Determine Your Golden Habit

The first step in transforming your habits is self-awareness. You need to identify the underlying bad habits that are holding you back. This is where the concept of the "Golden Habit" comes in – a highly personalized habit aligned with your goals and lifestyle.

Using AI tools, you can analyze your personal data (such as DNA, personality, and goals) to find the optimal habit to replace the bad one. This habit is:

- Personalized: It fits your unique lifestyle, strengths, and passions.

- Aligned with an existing habit: Leveraging the concept of habit stacking, where you add the new habit onto an already established one.

Step 2: Reduce Friction to Form the Golden Habit

Once you’ve identified your Golden Habit, the next step is to reduce the friction involved in forming it. This involves making the habit:

- Obvious: Design your environment to highlight cues for healthy habits. For example, place a water bottle on your desk to remind yourself to stay hydrated.

- Easy: Break down the habit into manageable steps. Start small and gradually increase the complexity.

- Fun/Rewarding: Use gamification and rewards to make the habit enjoyable. For instance, use a fitness app that gives virtual rewards for workout milestones.

- Automatic: Use technology to set reminders and automate parts of the habit. For example, set a daily reminder on your phone to meditate.

Step 3: Accountability

To ensure you stick to your new habits, you need a robust accountability system. Modern solutions like habit-tracking apps can be incredibly effective. Additionally, forming accountability groups or finding a habit buddy can provide the support and motivation you need to stay on track.


Let’s take the example of Alex, a young professional struggling with procrastination. By following the steps outlined above, Alex was able to transform his habits:

1. Self-Awareness: Alex used an AI tool to identify his bad habit of procrastination and determined his Golden Habit – starting tasks immediately for just 5 minutes.

2. Reducing Friction: He made this habit obvious by placing sticky notes on his desk with motivational quotes. He kept it easy by committing to just 5 minutes of work initially. He made it fun by rewarding himself with a short break after completing a task. Finally, he set a daily reminder on his phone.

3. Accountability: Alex joined an online accountability group where members shared their daily progress and challenges.

Read our article on How to be the Best Version of Yourself?

Within a few months, Alex noticed a significant improvement in his productivity and overall happiness.


In this blog, we explored the profound impact of habits on our lives, underscoring the wisdom that “You are what you repeatedly do.” By becoming aware of your bad habits, identifying personalized Golden Habits, reducing friction, and maintaining accountability, you can transform you life.

🚀 Ready Player One?"

Are you ready to transform your habits and accelerate your growth? Take our Core Values Quiz to get started on building the momentum necessary to step out of your failure loop and into your success loop.

Identify your personalized Golden Habit and discover the top pain points in all 5 Cores of life. Start your journey to a balanced and continually growing life today!

Next, explore our coaching page where you can receive individual coaching or executive coaching to momentify your personal life and business.

Don't miss out on our gamified Weekly Habit Tracker App to make it fun and rewarding to hold yourself accountable and keep your momentum going strong.

The methods and solutions discussed here are part of the Moore Momentum System– a unique approach combining AI, science, and gamification to make habit transformation simple, fun, and rewarding.

Our Mission: Accelerate your growth in the 5 Core Areas of Life by making your habit transformation journey so simple, fun, and rewarding that your momentum becomes inevitable.

FAQs: You Are What You Repeatedly DO

1. What is a "Golden Habit"?

- A highly personalized habit that aligns with your goals and lifestyle, designed to replace a bad habit.

2. How can I identify my bad habits?

- Use self-reflection and AI tools to analyze your daily routines and pinpoint detrimental behaviors.

3. What tools can help me track my habits?

- Habit-tracking apps like Habitica, Streaks, or the Weekly habit tracker.

4. How does AI personalize habit recommendations?

- AI analyzes your personal data (DNA, personality, goals) to suggest habits that best fit your unique characteristics.

5. What is habit stacking?

- Adding a new habit onto an existing one to make it easier to adopt.

6. Can I really automate my habits?

- Yes, using technology like reminders and automated systems to reinforce your new habits.

7. How long does it take to form a new habit?

- On average, it takes about 66 days to form a new habit, but this can vary based on the individual and the habit.

8. What are the 5 Cores of life?

- Mindset, Career & Finances, Relationships, Physical Health, and Emotional & Mental Health.

9. How can gamification help in habit formation?

- Gamification makes habit formation fun and rewarding, encouraging consistent practice.

10. What if I fail to stick to my new habit?

- Revisit your approach, make adjustments, and use your accountability system to stay motivated and on track.


Will Moore is a gamification, habits and happiness expert.

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