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10 Habits That Will Help You Be More Happy, Healthy, and Successful

You’ve decided to improve your habits! Great! While it’s easy to feel overwhelmed or not sure where to start, here at Pavlok, we are big believers in focusing on the habits that will bring you the most ‘return’ for your investment.

Here are 10 habits that will have a huge impact on your health, happiness, and success.

Turn Off Your Phone

Here at Pavlok, we’re obviously a big fan of technology and the many ways it can improve our lives. And while there are certainly benefits of living in our modern age, cell phone addiction is very real and often problematic.

According to one *scary* study, “1 in 5 millennials admit to using their smartphones during sex, and almost 60% of people check their phones before falling asleep.”

Again, we’re not here to hate on cell phones, but making the conscious effort to cut back on your usage can go a long way.

Instead of scrolling through Instagram or Facebook until you pass out for the night, commit to turning off your cell phone and all other electronics at least an hour before bedtime. Not only will this help you sleep better (see our next suggested habit) but it will free up some time for you to improve your relationships, read a physical book distraction-free, or even give you time to meditate or pray.

While it might not seem like a big deal, going electronic free an hour or two each evening can help you relax, decompress, and prepare you for the next day.

Improve Your Sleep

Another habit that can have real life-changing effects on your overall quality of life is making an effort to improve your sleep. While there are dozens of “hacks” to getting quality shut-eye, you don’t need to overcomplicate things to see results.

Here are a few tips to improve your sleep which will help improve your mood, energy, and focus.

  • Turn off electronics before bed.
  • Have a night time ritual you do consistently.
  • Remove your TV and Laptop from your bedroom.
  • Use a sleep mask.
  • Do some light stretching, meditation, or prayer.
  • Listen to some calming music during your evening routine.
  • Read a physical book or listen to an audiobook (preferably fiction.)

Start Your Day Right

It’s no secret that here at Pavlok we are big fans of having a morning routine. But the truth is, many of the blog posts and articles out there tend to overcomplicate things. A morning routine won’t change your life overnight, but making a conscious effort to start your day strong can have some amazing effects.

You don’t have to spend 2 hours on a super elaborate morning ritual to reap the benefits. In fact, just setting aside a few minutes each morning can help put you in the right state of mind to greet the day.

Not everyone has the luxury of spending an hour of uninterrupted time each morning. But everyone can set aside a few moments to start the day with intent.

Here are a few tips to get your day started on the right foot, you don’t have to do all of the tips below to see the benefits.

Make your bed — This sounds simple and perhaps silly to some, but the act of making your bed signals that you’re starting the day in control. Not only does it make you feel good to have a clean room and bed before you head out the door when you return home from a long day of work you’ll be happy to see that your bed is in order.

Spend Some Time In Silence – One of the worst things you can do is start your day in a rush and make yourself stressed at the idea of being late. Just waking up a few minutes earlier can allow you to take your time in the morning and have some much-needed peace and quiet.

Read A Few Pages of Your Favorite Book – The morning before you head out the door is the perfect time to read a few pages of your favorite book and help set the tone for your day. Just a few pages each morning adds up to several full-length books over a period of months.

Use A Habit System And Leverage Technology

We all want to have better habits. Maybe that’s drinking more water throughout the day, or taking a few moments to step away from your desk and stretch.

The problem is, without a proper habit system, we often default to not doing the habits we set out to do. Things come up. We get busy. At the end of the day we’re too tired and just want to relax.

By leveraging a habit system, or using your Pavlok for example, you can build your habits into your daily routine on autopilot.

You can have your Pavlok buzz to remind you to drink some water. You can have your Pavlok buzz you every 2 hours to remind you to get up and stretch.

While it’s easy to convince yourself you can do things with only willpower, the easier you can make completing your habits, the more likely you are to see success.

Whether it’s setting a timer, having an email reminder, or using your Pavlok, invest in building a habit system that improves your chances of seeing results.

With the proper system in place, you’ll never “forget” to perform a habit or task again.

Show Gratitude

We’ve talked about the many benefits of gratitude here before, but the science is clear. Being more grateful can rewrite your brain to seek out more positivity in your everyday life.

The simplest way to be more grateful is to spend 5 minutes each day writing out three things you’re grateful for. Some days this will be easier than others, but by doing this daily, you’ll slowly begin to notice the virtually endless amount of good that happens to you on a regular basis.

You’ll still have “bad” days of course, but by adopting a habit of gratitude, you’ll start to notice even those bad days aren’t so bad after all.

Quit A Bad Habit

While it’s true implementing new and positive behaviors can have a drastic effect on your happiness and overall well being, don’t forget that quitting a bad habit can set off some incredibly positive ripples as well.

Take smoking for example. If you can quit smoking for good, you’ll not only rid yourself of your addiction, but you will find yourself with more energy, money and more.

If possible, try to get rid of the one or two ‘bad habits’ that are holding you back. As you slowly get rid of these habits, you’ll have more motivation and confidence in adopting the healthy behaviors that will move you closer to your goals.

Exercise 3x/week

You don’t have to go to the gym every day for two hours to see the benefits of exercise. The science says it all, those who exercise are happier and healthier than those who don’t.

Even just going for a 15-minute walk each day can help you be more creative, sleep better, and improve your focus.

If you’re struggling to make exercise a habit, try setting your exercise clothes out the night before and put them by your bed so that when you wake up, it’s impossible to miss.

Not a big fan of the gym? Sign up for a recreational sports league, or local yoga class. All that matters is that you make your body sweat. If you’re in a real crunch for time, the 7-minute workout app gets the job done.

Meditate or Pray 10mins/day

Whether you consider yourself religious or not, spending 10 minutes a day in silent reflection or prayer can help you handle the many stresses of everyday life.

The truth is, from the time we wake up to the time we go to sleep, we rarely have a moment to sit still and contemplate our thoughts and emotions. There’s no “secret” to meditation. Simply set aside a few minutes to focus on your breath distraction free.

While you might not notice any “benefits” at first, it’s almost guaranteed you’ll feel better and more grounded after just a few weeks of consistent meditation or prayer.

Drink Water 2L/day

Another ‘simple’ habit that can have a profound effect on your overall mood and happiness is drinking enough water.

Make sure to consume at least 2 liters of water each day. As discussed previously, build your water consumption into your habit system. Set a phone reminder, use your Pavlok to signal it’s time to drink.

With our busy lives, it’s easy to forget to drink the recommended amount of water, but it’s one of the easiest ways to improve your overall health.

As the adage goes, if you’re thirsty, it means you’re dehydrated.

Do Something Social Each Day

Last on the list, and perhaps the most important, doing something social on a regular basis can help you feel more connected and less alone. It’s in our nature to want to feel connected and loved.

Whether you’re an introvert or extrovert, spending quality time with people who support you will help you reach your goals. Find the people who will be there to provide support when you need it most.

Given the average person spends 10+ hours on their computer and cell phone each day, taking a break from technology and spending time with your friends and family is a great way to decompress and build meaningful and valuable relationships.

Take an old friend out for coffee. Jump on a Skype call with mom or dad. Spend 30 minutes on a Friday volunteering at a local food shelter. It really can make all the difference.

Wrapping It Up

Whether you’re trying to take your habits to the next level or just beginning your habit change journey, do your best to default to action. Pick a habit or two from the list above and get to work.

Things won’t happen overnight, but we promise that if you put in the effort and continue to work on your habits consistently, you will see your life transform before your very eyes.

If you need a hand improving your habits, be sure to pick up a Pavlok and join our incredible community of Shockers who will support and challenge you to be your best self.

5 Reasons Why You’re Not Succeeding With Your Habits

At Pavlok, we’re dedicated to upgrading humanity. It’s an ambitious goal to be sure, but one of the best ways we believe we can do that is by helping the thousands of Shockers in our community overcome their bad habits and form positive behaviors that help them move towards their goals.

Having helped thousands of people change their habits over the last four years, we’ve seen first hand what works and what doesn’t. Today the Pavlok team would like to highlight five reasons you may not be reaching your habit goals and what it takes to right the ship and build habits that help you be your best-self.

You Try To Do Too Many Things At Once

We all have a handful of habits we want to change at any given time. Maybe you want to quit smoking and go to the gym, or perhaps you’re trying to be more productive while also waking up 30 minutes early.

There’s certainly nothing wrong with wanting to improve your life across the board, but one of the biggest mistakes we make with habit change is trying to do too many things at once. While many write this off as common sense, we can’t tell you how many people we’ve seen make the same mistake over and over again.

If you’re struggling to make your habits stick, it’s very likely you’re trying to do too much at a time.

For example, if you’re trying to be more healthy and go to the gym, you can confidently put your “be more productive” goal on the back-burner until you see the results from lifting weights. While it’s tempting to want to rush things, habit change is about changing your lifelong behaviors not cutting corners by looking for the quick fix.

Action Step: Take 30 minutes today and narrow your habit goals. What is the ONE habit that will make the most significant difference in your life? Start there. As you begin building momentum, you’ll likely see your positive habits affect other areas of your life as well.

You Rely On Motivation Only

Another common mistake holding us back from reaching our habit goals is relying on motivation only. It’s easy to watch an inspiring TEDx talk and think that’s the secret to success. But changing your habits is a process that takes time. In an ideal world, we would be motivated 24/7, but the truth is, sometimes the motivation just won’t be there.

Instead of relying on motivation to succeed with your habits, aim to build a habit system that gives you the best chance NOT to fail. You might not be able to go to the gym seven days a week – but you certainly can go for a walk every Monday. You might not be able to cut back on your favorite snacks at first completely, but you can commit to not eating sweets three days of the week.

While motivation is undoubtedly helpful to creating lasting change, it’s not going to sustain you during the times when things get tough.

Action Step: Commit to building your habits slow and steady. Set your goals to where they are easy enough to do on a regular basis without being overwhelming or unrealistic. While it may be cliche, small wins do add up, especially when it comes to changing your habits permanently.

You Beat Yourself Up After A Mistake

You log onto Instagram and see stories of people losing 20 LBS in just 30 days. You see your friend on Facebook quit smoking cold turkey. While many of these stories are inspiring, they often don’t paint an accurate picture of how habit change works.

The Pavlok can give you an advantage in quitting bad habits and put you on the right track, but no system, method, or strategy is going to work 100% of the time. You’ve already committed to changing your habits and reaching your goal, so don’t beat yourself up on the rare occasion you make a mistake.

You should never aim to “fail,” but you should always be prepared to start again the next day in the case you do mess up.

If you’re trying to improve your diet and have a chocolate chip cookie, it’s not the end of the world. Take note of why you slipped up and do everything in your power to prevent it from happening again.

Don’t let the “rose-colored” filter of social media create a never-ending habit loop of self-pity. We all make mistakes. Building good habits and quitting bad ones take time.

Action Step: Next time you “slip up” instead of allowing negative self-talk to derail your progress, acknowledge that these things are part of the process. Take a mental note of why you fell off track, and use that knowledge to reduce the chances of it occurring again in the future.

You Go “All In”

Another common mistake that prevents long-term habit change is our belief that to change we need to make drastic changes. You see and hear about it all the time.

Your coworker who goes from not exercising ever, to going to the gym 2 hours a day seven days a week.

Your family member who goes from drinking three sodas a day to only drinking tea.

The all in approach can work for the rare exception, but for most of us, this method fails. If you’re used to eating a pizza every day, the odds of you never eating a pizza again are pretty low. But with a strategic plan and the right system, you can certainly get to a place where you no longer feel the NEED to eat pizza.

Building small wins into your habit change strategy will allow you to increase your momentum every day and prevent you from giving up if you slip up.

Action Step: Break down your habits into small actionable steps you can take consistently. Scale back your ambition on PURPOSE. Once you get into a rhythm, the momentum will allow you to be more aggressive with your habits over time.

You Try To Change Your Habits Solo

Last on the list, and perhaps one of the biggest mistakes we see here at Pavlok and in the community is trying to change your habits on your own.

If you’ve been a lifelong smoker, it’s not easy becoming a non-smoker. If you’ve spent your entire adult life being negative on a regular basis, you won’t just stop thinking negative thoughts tomorrow.

One of the best ways to improve your chances of habit success is by surrounding yourself with people who will help you reach your goals. The more people you have in your “corner,” the more likely it is you will succeed. No matter what habit you’re trying to change or quit, there is someone out there who has done what you’re trying to do.

Do everything in your control to surround yourself with people who will encourage and push you during the times you feel like giving up.

Action Step: Audit your current social circle. Are your friends and family supportive of your desired change? Follow inspiring people on social media. Go to local meet-ups. Join the Pavlok Facebook community. There are hundreds of places you can go to build a support network that is committed to your personal growth.

Are any of the above reasons holding you back? If so, there’s plenty you can do to change your plan of attack and make things happen. Don’t let your excuses prevent you from making those life-altering changes.

If you need a little boost to get your habits in check, order your Pavlok 2 today. It’s the best habit change wearable on the market and has helped thousands of people improve their habits such as waking up earlier and quitting smoking.

How To Kickstart Your Gratitude Habit With Pavlok

Hey fellow shockers,

Maneesh Sethi here. CEO of Pavlok.

Out of all the habits I’ve been successful implementing in my own daily life, perhaps no single habit has made more of an impact than taking a few moments out of my day to practice gratitude.

The science is clear. Being more grateful can improve your happiness, health, and even your performance at work.

But I’ll be the first to admit, practicing the habit of gratitude isn’t always easy. As the CEO of Pavlok I spend a lot of my time putting out fires, making sure our customers get their orders in time, and doing my best at leading Pavlok to build the future.

And it’s easy to overlook all the things that are going right.

Since I’ve made the effort to practice gratitude daily, I’ve noticed that even on those “hard days” as a CEO, things just seem to go according to plan.

You don’t always have to be “happy” to practice gratitude. In fact, the days that aren’t going your way are when the habit is most powerful.

Even just writing down a few things each day you’re grateful for can actually rewire your brain to begin looking for those amazing moments we often overlook.

Because the habit of gratitude has been so powerful in my own life, the Pavlok team and I have been working hard on introducing a gratitude module for our Pavlok app. It is without a doubt the easiest way to start practicing gratitude each and every day and the entire Pavlok community is with you every step of the way.

Just open the Pavlok app, follow the prompts on your screen and start changing the way you see the world.

I wanted to give you a quick sneak peak on the gratitude module that will be released shortly. I truly believe it will change the way you think about your habits and your life.
If you could use a little more gratitude in your life, download our Pavlok app on IOS or Android today and you’ll be the first to get the gratitude habit module as soon as we release it later this week.

And if you want to accelerate your habit change journey be sure to order your Pavlok 2 as well.

Have a great day,

– Maneesh Sethi CEO of Pavlok

P.S We recently made history at Pavlok. Our amazing developer Igor bought the first Volts, our  in-app currency, that will we will be slowly rolling out early 2018. We’re just getting started.

How Alex Used Pavlok To Become A Happier And Healthier Entrepreneur + Last Chance To Get Your Pavlok 2 For Christmas

Happy #MotivationMonday fellow shockers,

A few months ago, we decided to dive deeper into the incredible stories of the Pavlok community. Reading about how Pavlok users have quit smoking, stopped sleeping in, and cut back on sugar and more… is one thing.

But watching and hearing them share their stories really captures the often life-changing moments of Pavlok users just like you.

Our very own Alex Olapade sat down with over a dozen Pavlok users and helped share their stories and in the process learned many of the common themes of the Pavlok community around the world. As a Pavlok user himself, Alex has used Pavlok to become a healthier, happier, and more productive entrepreneur.

Today we put him on the other side of the mic so that he could share his incredible story.

As an entrepreneur, musician, and producer, it’s essential that Alex does everything he can to give him a competitive edge, and in today’s interview he shares how he has effectively used Pavlok. In addition to hearing more about his daily routine and some of his favorite Pavlok hacks, Alex also shares his biggest takeaways from the #MotivationMonday interviews he’s produced over the last few months.

I think you’ll find his story incredibly inspiring and relate to the many take aways he learned from doing our #MotivationMonday interviews.

LAST CHANCE TO GET YOUR PAVLOK 2 FOR CHRISTMAS

Today is the absolute last call for getting your Pavlok 2 just in time for the holidays. If you’ve been considering giving the gift of habit change to your friends or family, today is the last day to do so.

You can get your Pavlok 2 at our special holiday price of $199.97 and have it arrive just in time for the holidays.

Make this year the year you stop giving gift cards, and give the gift that can change lives.

Order your Pavlok 2 now.

-Maneesh Sethi
CEO of Pavlok

P.S At 11:59 PM EST tonight, we will no longer guarantee shipping in time for Christmas, so get yours now.

10 Pavlok Approved Gifts For The Holidays

Hey fellow shockers,

We’re less than a few away from Christmas, and if you’re like me you still have plenty of gifts to pick up for family and friends!

Worry not my Pavlok friends. My team and I decided to create a list of a few gifts and products we think they will love.

Short, sweet, and affiliate link free. Here are 10 products and gifts we think will make an excellent present for your friends, family, or even yourself. 🙂

A Little Bit of Cryptocurrency

By now you’ve likely had conversations with every member of your family and even that random co-worker about Bitcoin and whether or not you should invest. While we don’t have a crystal ball and certainly don’t give investment advice, the technology behind Bitcoin and cryptocurrency (aka the Blockchain) is very likely here to stay.

If you really want to give a gift to impress, buy a few dollars of Bitcoin off a reputable exchange like Coinbase and give it to someone special. Trust me, they will love it.

Not sure how to buy cryptocurrency? Get your family and friends to download our Pavlok app on IOS and Google Play and have them start earning Volts for free.. 🙂

The Quip toothbrush

So while we don’t recommend you gift this to that girl you just started dating, the Quip toothbrush is a serious joy to use. It has a sleek and comfortable design and the bristles make your teeth feel like they are getting a world class massage.

Best yet, you can carry the toothbrush anywhere as it’s extremely portable and comes with the option of a few useful accessories such as surprisingly handy mirror suction-cup holder.
And if you’re like me and forget to change your toothbrush every three months their optional scheduled deliver is a real game changer.

The Roost Stand

There’s nothing worse than getting up to go home after a long day hunched over at your desk and being a greeted with pain of a stiff neck.

The Roost gives you the benefits of proper posture while not requiring you join the standing desk only cult. It’s portable, sturdy, and can be adjusted to a wide range of settings for whatever angle you need.
One of my coworkers recently got one, and he quite seriously says it’s one of the best things he’s ever bought.

The Oura Ring

Without a doubt one of the coolest wearables aside from Pavlok 2, this ring tracks your sleep and tracks it well. Unlike some other sleep apps and wearables, the Oura ring is the real deal.
I’m not a big ring guy myself, but the the ring fits nicely and I quickly forget I’m wearing it just a few minutes after I put it on.

The creators of Oura ring continue to invest into research and development and are dedicated to changing the way people understand their sleep.
While it’s a little on the pricey side for a gift for a co-worker, the Oura ring is an excellent choice for that special someone.

Note: We currently have a limited amount of bands and colors for the holidays.

Pavlok 2

The Pavlok 2… just kidding. You already know everything you need to know about the best habit change wearable on the market today. If you want to give the gift of habit change you know what to do. Order today and get FREE shipping on your order.

Hydro Flask – Vacuum Insulated Stainless Steel Water Bottles

Most water bottles are super lame and way overpriced, especially when most people go back to drinking out of the tap or buying a water bottle from the supermarket real quick.
But the team behind Hydro Flask really delivered in creating a water bottle you’ll actually want to use. Available in a wide variety of sizes and colors, you won’t want to leave home without it. If you have any outdoor enthusiasts in the family, this will surely be a hit.

You can even use it as a mini foam roller when traveling on the road.

Minaal Backpack

Those of you who have been following me awhile, know that I’m a true minimalist at heart. I love knowing that I can pack literally everything I own into a backpack and be on a plane in less than an hour.
I’ve used quite a few backpacks over the years, but Minaal definitely delivers with it’s impressive durability and sleek and minimal design. You’ll be amazed at how much you can get in the bag.

They recently introduced their new Aoraki Black bags and they look absolutely amazing.

NYC Train Sign

Have a family member or friend who commutes to work but is always running late? Want a cool gift for your sports obsessed friend?

NYC Train Sign builds custom handmade LED matrix signs that display the real-time data that is important to you. Created using Raspberry Pi and based out of Brooklyn NY, NYC Train Sign is attempting to change the way the world thinks about and consumes data.

While primarily used for knowing when the next train arrives, it can be customized to display real time weather updates, stock prices, and more.

A Subscription to Calm

Know someone who could use a little meditation in their life? A subscription to the popular meditation app Calm will go a long way in helping them slow down and stay centered throughout the day.

Perfect for both those new to meditation, or who have some meditation experience under their belt, a subscription to Calm is a thoughtful gift (see what I did there?) that your family and friends will love.

Four Sigmatic Coffee

Last on the list is the perfect gift for anyone you know who loves coffee. The mushroom coffee scene has really exploded as of late and having tasted a few strands of mushroom coffee myself I can definitely see why.

While the taste might take a little getting used to for some, Foursigmatic’s mushroom coffee brands are easy on the stomach and gives you the caffeine in a cup of coffee without the jitters. They have a handful of unique flavors with different characteristics giving you plenty of options to choose from.

Definitely worth sharing with the coffee lovers in your life.

Hope you enjoyed a few of the recommendations on the list. 🙂

-Maneesh Sethi
CEO of Pavlok

P.S Time is running out to get your Pavlok 2 for the holidays. Order today and get FREE shipping and have it in time for the holidays.

How Erin Lost 130+ Lbs and Changed Her Life With Pavlok

 

Happy #MotivationMonday fellow shockers,

Today I’m excited to share what is quite possibly one of my favorite Pavlok success stories of all time. Over the years, we’ve been fortunate to help thousands of people all around the world break bad habits.
But time and time again, the real success story comes from that one small change transforming virtually every area of their life.

Quitting smoking is amazing. But seeing habits in a new way impacts your life forever.

Being able to stop biting your nails can be life changing, but it also gives you confidence and motivation to continue to improve other areas of your life.

The other day I got this message from Erin, and it quite literally had me in tears.

Erin started using Pavlok to help her reduce her sugar cravings, but she quickly began working on her sleep issues as well. And in just a few short months she was able to lose an incredible 130 lbs. while sleeping better than ever before.

Of course, her story is amazing.

Losing weight and improving your sleep can lead to greater confidence, higher energy, and more, but each small change adds up to even bigger gains in all areas of your life.

Pavlok’s mission is to upgrade humanity, and while that starts with a breaking a habit or two, we are investing in your long term growth and personal development journey.

We don’t just want you to quit your bad habits. We want help you implement better ones. We want to help it make it nearly impossible to fail in anything you choose!

We know changing the way the world views habits isn’t easy. In fact, nearly every day we get called a “scam” something similar.

It’s not easy hearing those criticisms, even when we know we aren’t a scam, but the success stories from people just like you keep us going.

Like… how Heidi used Pavlok to quit biting her nails when literally nothing else worked.

Stories like Kendrick, who manages his schizophrenia symptoms with Pavlok (much more about Kendrick coming this week.)

And of course because of the hundreds of stories like Erin’s, we continue to work harder than ever, and get Pavlok 2 onto the wrists of as many people as we can.

It’s because of YOU that we continue on our mission to help change the world. We wouldn’t be here today without you.

Interested in losing weight or using Pavlok to quit sugar just in time to start the new year.? Order a Pavlok 2 here and get it at our special holiday price for $199.97.

-Maneesh Sethi
CEO of Pavlok

P.S Get a Pavlok 2 for 33% off during our Holiday Sale. Use code ERINQUITSUGAR to get free shipping and make sure you receive your device by Christmas.
P.P.S If you need help with cutting back on sugar, be sure to checkout our webinar on how to cut out sugar.