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How To Make A Change

change habits routine Mar 14, 2022

 If you would rather listen - you can download or play the MP3 below:


Welcome to today's workout, how to make a change. I am your coach, Alice Rickard, and all you are going to need for today's workout is a flexible mindset, a piece of paper, and a pen. Before we get started, has anybody here wanted to make a change, but just not really known where to start? Perfect. This workout is for you.

Okay. The first step to making a change is awareness. What is the change that you want to make? Do you know what that change is? Is it a new relationship? Is it a new job? Do you want to move home? Do you want to change the way your body looks? Your health, your fitness? Is it your romantic life? What area of life do you want to change? Maybe you don't know. Maybe you're somewhere here, you don't really like it, you want to be over here. You don't even know what over there is, but you just want to close that gap. And that's okay, but I want you to take ownership of today and I want you to write down what change it is that you want to make. Write down so you can visually see it and you can put it out there to the world, to your piece of paper, what is the change I want to make?

Okay. We know what we're changing. How do we change it? Accountability. This is the uncomfortable truth that some of us do not want to hear. But if you want to make a change, you are the one that has to do it. This is where the workout starts. You can't hire somebody else to do your press-ups for you. You have to do the work. So if you don't want to do it, you might as well stop reading this blog post now because it all starts with you.

I learned this the hard way. I had twins during the pandemic. My whole life changed. I didn't particularly like the way it was flowing. I knew I wanted to change it, I didn't know how so I picked at my partner to make the change for us. Now, it wasn't anything to do with him, but it took me a long time to realize that if I want my life to change, I have to do it. I know it sounds so basic, but so many of us don't realize it. If you want something in your life to change, you are the one that is going to have to change it. So if you want to, you can write that down. I am in charge of the change that needs to happen. I am in charge of the change that needs to happen.



Now, if that seems a little scary, you're going to like the next step. I want you to start really, really small. I say this a lot. Dream big, start small. Start really, really small. All those little steps that you are going to make over time will make a big change. When you start thinking about this massive change you want to make, it can seem so daunting, scary, it puts you off even wanting to start. Imagine if I told you now and you'd never run before, go and run a marathon. Go tomorrow. Go and run a marathon. You'd be like, no thanks. You wouldn't. I want you to think about making a change the same way you would approach exercise. Start small, go for a walk, go for a short jog. The same with the change you need to make.

I want you to think of the small steps that you can make that will make a difference. Maybe write one of those down. What is a small step? What is something that you could do today that would make a difference? I have a saying this year that 1% every day, that's all I have to do. If I can move the needle 1% every day, imagine where I'm going to be at the end of the year. You do not have to make these big grand changes. You just have to start small. And this is the basic reality that we forget. So I want you to remember that if you remember nothing else from this video. If you want to make a change, start small.

What else? Thoughts. This is where it all starts. If you want to make a change, you have to change your thoughts. We have 60,000 thoughts a day, 60,000. And here's the scary part. 80% of those thoughts that you had today are the same as the ones that you had yesterday. You have 60,000 thoughts a day and 80% of them are the same as yesterday. So if you want to make a change, you've got to change your thoughts because your thoughts are the same every day, and those are what are leading to your action steps, which are leading to your habits. If your habits remain the same, how can you expect anything to change?

How do I change my thoughts? 

Well, first of all, you have to be aware. We go back to awareness. What are your thoughts? What are you thinking? What are you believing? What story are you telling yourself? Is that story helping you? Is it even true? I hear so many of my clients and people come to me telling me these stories that they've made up about themselves. I can't do this because X, Y, and Z, and I can't do that. And when we unpack it, it's not necessarily true. It's just something they've made up to tell themselves.

So I need you to be aware of what your thoughts are in regards to the thing you're trying to change. Spend time with your thoughts. I know meditation is not for everyone, and it's a difficult habit to adopt, but just try not to drown out the silences every time. When you are sitting on the sofa and you're waiting for your TV show to start or something, don't start scrolling the phone, just sit there for a few minutes and just be aware of what you're thinking. Or if you're waiting for the train, don't scroll, just be aware of what you're thinking. Just little moments throughout the day. I'm not expecting you to sit on a yoga cushion for half an hour with your eyes shut in silence, but just start small.

Start small, start being aware of what your thoughts are because when you are, that is when you can make the changes. When you are aware of them, you can ask yourself, does this thought serve me? Is this thought helping me? How would I like to think? Oh my God, what a crazy concept. You know that you can choose that? How do I want to think today? How do I want to feel today?

The next step: Habits:

Once you are aware of your thoughts, you can be thoughtful about the habits that are in your life. Are your habits helpful to you?  Are they preventing you from change or are they propelling you forward? Is that habit preventing you, or is it propelling you forward? So I want you to think about your habits. What do you need to add? What habits could you add today? And you can write this down. Part of the workout. What habits do I need to add to implement the change that I want to make? What habits do I need to edit? They're kind of there, I don't need to get rid of them, but maybe I just need to change them slightly. So what habits do you need to edit? What habits need to go? What are the habits that you have in your life that are just holding you back? What habits need to go?

So let's just run through those. Awareness, accountability, you are in charge, start small. Remember, 1% a day. Be aware of your thoughts, understand if they are serving you or if they are holding you back, monitor and check what your habits are. Are they helping you or are they a hindrance to you? The last thing in order to make change is to actually reflect on the changes that you are or are not making. Set aside some time, maybe at the end of the week, the end of the month, and just think about how much change have I made? Am I happy with my progress? Did I make any at all? Do I need to make more? Am I satisfied with where I am? Take some time to actually reflect on the changes that you are trying to make?

I hope this was helpful. I hope you enjoyed today's workout. If you have any questions, then you can find me at For more journal prompts, you can find at

Have a brilliant day.


If this blog resonated with you and you want to discuss anything further, book a free 1-1 discovery coaching call with me to see how we could work together

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