This #ThrivingThursday, we’re diving into a gem of a resource that’s perfect for anyone ready to take control of their creative journey. We’re talking about Episode 208 of Steven Bartlett’s “Diary of a CEO” podcast, titled “5 Scientific Rules for Making & Breaking Habits.”

Why This Episode? As performers, we are the CEOs of our careers, and understanding the science behind habits can transform how we approach our art and life. Steven unpacks the layers of the brain, much like an onion, and reveals how our deepest layers control the habits that shape our days.

Key Insights You’ll Gain:

1. Understanding Habit Loops – Dive into the 4-step process of habit formation: Cue, Craving, Routine, Reward.
2. Making and Breaking Habits – Learn not just how to form new, empowering habits but also how to break those that hold you back, using strategic replacements instead of sheer willpower.
3. Harnessing Stress – Discover how managing stress can aid in habit formation, making your journey smoother right from the start.

Discover the Rules of Habit Mastery:

1. Stress is Your Puppet Master: Learn how to manage stress, especially at the start of forming new habits. Simple tactics like sufficient sleep and regular exercise can make habit formation less daunting.
2. Know Your Cues: Change your environment to eliminate cues for bad habits and introduce ones for good habits. This could mean rearranging your practice space to foster creativity or setting up reminders for healthy routines.
3. Break, Don’t Stop: Focus on breaking bad habits by replacing them with positive ones. For instance, swap out the habit of mindless social media scrolling for a few minutes of vocal warm-ups or script reading.
4. Find a Compelling Reason: The motivation to change needs to be driven by a reward greater than the old habit’s payoff. Intrinsic rewards, like feeling healthy and energetic, often outweigh external ones like compliments or likes.
5. Willpower Isn’t Everything: Treat willpower as a muscle that gets tired; set small, achievable goals that don’t drain this precious resource. Celebrate small victories to sustain motivation without burnout.

Steven’s Bonus Rule – Direct Questions Lead to Direct Action: Instead of vague intentions like “I want to practice more,” ask yourself direct questions like “Am I going to practice for 30 minutes today?” This method helps create a clear action plan and accountability.

Why It Matters for You

 This episode doesn’t just throw knowledge at you; it offers practical strategies like changing environments to avoid bad cues, focusing on intrinsic motivations for deeper, more sustainable life changes, and understanding the real power of willpower.

Steven’s Insightful Reminder

“Self-awareness is realising that there is no opponent—you’re fighting against yourself.” Every day, you have the opportunity to become a better version of yourself, and understanding your habits is the first step.

Are Your Habits Serving You?

This isn’t just theoretical—it’s practical, actionable advice that can revolutionise the way you approach your career and personal growth. Whether it’s refining your craft, enhancing your health, or building meaningful relationships, mastering your habits is key.

We Want to Hear from You!

After tuning in to this enlightening episode, share with us how you plan to implement these strategies. What new habits are you excited to form? Which limiting habits are you ready to break?

Remember, every step forward is a step toward mastering the art of thriving. You’ve got this! Let’s make those habits work for us, not against us!