11 Habits To Transform Your Life In 2025
In this episode of The School of Greatness, Lewis Howes presents a guide to transforming your life by adopting beneficial habits spanning mindset, relationships, wellness, accountability, and personal growth. Drawing from his experiences, Howes emphasizes the importance of cultivating practices like envisioning your desired future, maintaining positivity, setting boundaries, exercising regularly, practicing mindful breathing, and letting go of past trauma.
He also explores the fulfillment derived from expressing gratitude, giving back to others, taking responsibility for one's actions, and surrounding oneself with supportive individuals. Throughout the discussion, Howes offers practical suggestions for implementing these transformative habits into one's daily life to enhance overall well-being and achieve personal goals.
This is a preview of the Shortform summary of the Dec 20, 2024 episode of the The School of Greatness
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1-Page Summary
Mindset and Attitude
Clear vision prevents aimlessness
As Lewis Howes discusses, having a well-defined vision for your future provides vital direction and focus, preventing feelings of aimlessness. He advises considering your desired daily life to clarify this vision.
Positive attitude buffers stress
Adopting a positive mindset, Howes states, helps counter the effects of mental health challenges like depression and anxiety. He advocates maintaining positivity when facing adversity.
Daily gratitude fuels happiness
Howes recommends expressing gratitude daily as a transformative habit that shifts one's perspective from scarcity to appreciation, increasing happiness. He practices voicing thankfulness each morning.
Relationships and Boundaries
Healthy boundaries prevent resentment
Setting boundaries in relationships is crucial, Howes conveys, to maintain well-being and avoid feelings of violation or being taken advantage of. Clear communication about limits is emphasized.
Altruism provides fulfillment
Howes emphasizes intentionally committing to service and giving back, which he finds immensely rewarding. Research cited shows that helping others mitigates stress's physical impacts.
Health and Wellness
Consistent exercise boosts overall health
Howes stresses incorporating manageable physical activity daily, even just 30-60 minutes, to build mental clarity, mood, and physical benefits over time.
Optimal nutrition and sleep are vital
Eating nutrient-dense foods 80% of the time and getting quality sleep, Howes advises, are fundamental for physical and mental well-being.
Breathing exercises reduce stress
Intentional breathing practices can rapidly calm the mind, Howes shares, recommending methods like lengthening the exhale to induce tranquility.
Personal Accountability
Avoid excuses, take responsibility
Howes underscores taking full accountability for actions and progress to achieve dreams. He encourages thorough self-reflection and moving past excuses.
Enlist accountability partners
Surrounding oneself with people holding each other accountable, Howes recommends, greatly enhances success in adopting new habits and reaching goals.
Healing and Growth
Let go of past trauma
As Howes conveys, releasing emotional baggage from previous hurts allows one to find greater peace and fulfillment by focusing on growth opportunities.
Remove negative influences
Eliminating toxic people, places, and habits while nurturing what brings joy, Howes implies, supports overall happiness and well-being.
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Counterarguments
- Clear vision might not always prevent aimlessness as unforeseen circumstances or changes in personal interests can lead to a reevaluation of one's goals.
- A positive attitude is beneficial, but it is not a panacea for stress, and in some cases, it may lead to the invalidation of genuine emotional experiences.
- While daily gratitude can be uplifting, it may not address the root causes of unhappiness for everyone, and some individuals may require additional support or therapy.
- Setting healthy boundaries is important, but it can sometimes lead to misunderstandings or conflicts if not managed with sensitivity and understanding of others' perspectives.
- Altruism is fulfilling, but it can also lead to burnout if not balanced with self-care, and some people might find fulfillment in other ways.
- Consistent exercise is beneficial, but it may not be accessible or suitable for everyone due to physical limitations, health conditions, or personal preferences.
- Optimal nutrition and sleep are vital, but achieving these can be complicated by socioeconomic factors, medical conditions, or lifestyle constraints.
- Breathing exercises can help reduce stress, but they may not be as effective for everyone, and some individuals may require different stress management techniques.
- Taking responsibility is important, but it is also necessary to recognize systemic issues and external factors that can significantly impact one's ability to achieve their dreams.
- Accountability partners can be helpful, but over-reliance on others for personal progress can hinder the development of self-motivation and independence.
- Letting go of past trauma is easier said than done, and for many, it requires professional help and cannot simply be achieved through willpower or personal growth efforts.
- Removing negative influences is beneficial, but it is not always possible, especially in cases where those influences are part of necessary environments such as the workplace or family.
Actionables
- Create a vision board with images and phrases that represent your goals to keep your vision tangible and in sight. Place it somewhere you'll see it daily, like next to your bathroom mirror or on your fridge, to serve as a constant reminder of where you're headed and to help maintain focus on your objectives.
- Start a 'positivity journal' where you write down three positive experiences or thoughts at the end of each day. This practice can rewire your brain to notice the good more often, acting as a buffer against stress by shifting your focus from negative to positive aspects of your life.
- Implement a 'gratitude alarm' on your phone or smart device to go off at three different times during the day, prompting you to pause and mentally acknowledge something you're grateful for. This habit can infuse your daily routine with moments of appreciation, potentially increasing your overall sense of happiness.
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Mindset and Attitude
In the journey towards happiness and success, Lewis Howes illustrates the significance of a focused mindset and a positive attitude, emphasizing the need for a clear vision, a constructive outlook on life's challenges, and the practice of gratitude.
Create a clear, intentional vision for your life
Having a defined vision prevents aimlessness and provides direction, focus, and purpose, which are crucial for happiness and success.
Lewis Howes discusses the paramount importance of having a clear vision for one's life to avoid feeling aimless, which can cause stress and anxiety. He urges listeners to define their vision by considering their desired future—what their days, months, and years should look like. Having a clear vision is critical to maintain focus on what truly matters. Howes notes that after achieving a goal or closing a chapter in life, it's vital to clarify the next vision for one's life. He credits his own period of reflection before starting the School of Greatness podcast as a time when he crystallized his vision of wanting to acquire tools to surmount life's obstacles. Howes shares that engaging in hobbies, spending time with loved ones, and traveling can spark ideas for a new vision. He now lives with a clear vision and mission that guides his daily actions and decisions.
Maintain a positive attitude even in the face of adversity
Adopting a positive mindset helps buffer the detrimental effects of stress and enables a healthier, more joyful perspective on life.
Howes touches on the importance of maintaining a positive attitude, especially when faced with mental health challenges like ADHD, depression, anxiety, and overwhelming stress. A positive mindset can act as a buffer to these challenges, fostering feelings of peace, joy, and abundance. Howes emphasizes the negative impact of dwelling on negative thoughts and how it can prevent individuals from being their best selves. He advocates for maintaining a positive attitude when combating adversities and obstacles. Referencing the book "Don't Sweat the Small Stuff," Howes highlights the value of the right attitude in navigating life's difficulties. He also recognizes the need for addressing the root causes of stress and negative feelings, explaining that deep work is necessary to truly achieve a positive outlook.
Practice gratitude and appreciation daily
Regularly expressing gratitude shifts one's mindset from scarcity to abundance, decreases depression, and increases overall happiness.
Reminis ...
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Mindset and Attitude
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Counterarguments
- While having a clear vision can provide direction, it's important to recognize that life is unpredictable, and excessive rigidity can lead to frustration when things don't go as planned. Flexibility and adaptability are also key components of success and happiness.
- Defining a vision for the future is beneficial, but it's equally important to balance future planning with living in the present moment. Overemphasis on the future can lead to missing out on the joys and opportunities available right now.
- The idea that engaging in hobbies and spending time with loved ones can spark new vision ideas assumes that everyone has the luxury of leisure time, which may not be the case for individuals with demanding responsibilities or limited resources.
- A positive mindset is generally beneficial, but it's also important to acknowledge and validate negative emotions. Suppressing or ignoring negative feelings can be detrimental to mental health in the long run.
- The concept of maintaining a positive attitude in the face of adversity can sometimes lead to toxic positivity, where genuine emotional distress is dismissed or minimized.
- Addressing the root causes of stress is essential, but it's also important to recognize that some stressors are systemic or structural and may require collective action or societal change rather than individual coping strategies.
- Expressing gratitude is indeed beneficial, but it's also necessary to acknowledge that some individuals may be in circumstances where finding thing ...
Actionables
- You can create a vision board with images and phrases representing your future goals to keep your vision tangible and in sight. Start by collecting images from magazines or printing them from online sources that resonate with your aspirations. Arrange them on a board or digital canvas, adding words or phrases that define your desired future. Place this board somewhere you'll see it daily to remind you of your direction and purpose.
- Develop a "gratitude jar" where you write down something you're grateful for each day and drop it in. Find a jar or any container you like, and each day, jot down on a small piece of paper one thing you're grateful for, no matter how small. This could range from a delicious meal, a kind gesture from a stranger, or simply a sunny day. Over time, you'll accumulate a physical representation of the abundance in your life, which you can reflect on whenever you need a positivity boost.
- Implement a "five-minute morning mission" routine where you align your daily actions wit ...
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Relationships and Boundaries
Understanding and implementing boundaries in relationships, alongside the emphasis on altruism, contribute significantly to individual well-being and stress management, as highlighted by Howes.
Establish healthy boundaries in relationships
Howes discusses the importance of setting personal boundaries in relationships, whether personal or professional, and acknowledges that they are essential for well-being and preventing resentment. He admits that setting boundaries can be challenging, especially for people-pleasers who fear disappointing others. Through his personal growth journey, Howes has learned to establish boundaries effectively without abandoning his desire to please. He points to the negative feelings that can arise when boundaries are not respected—such as feeling violated or taken advantage of—and stresses the importance of clear communication about one’s limits and expectations to maintain healthy relationships.
Prioritize giving back and serving others
The discussion then transitions to the role of altruism. Howes expresses his belief that being of service is something to commit to intentionally and shares his personal mission of serving others and bringing joy through acts of giving. He cites his experiences of joy and happiness stemming from m ...
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Relationships and Boundaries
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Counterarguments
- While setting personal boundaries is important, it's also necessary to be flexible at times, as too rigid boundaries can lead to isolation and hinder the development of deep, meaningful relationships.
- In some cultural contexts, the concept of individual boundaries may not be as emphasized, and collective well-being may take precedence over individual stress management.
- People-pleasers might sometimes find that pleasing others is a core part of their identity, and setting boundaries could lead to an internal conflict or identity crisis.
- Clear communication is important, but it's also essential to recognize that not everyone has the same communication skills or comfort levels with directness, which can lead to misunderstandings.
- The idea that not respecting boundaries leads to negative feelings doesn't account for the complexity of relationships where boundaries may be crossed unintentionally, and the resulting feelings can be more nuanced.
- Learning to set boundaries effectively is a process, and it's important to acknowledge that mistakes will be made and that it's a skill that requires ongoing refinement.
- Altruism is valuable, but it's also important to recognize that self-care is not selfish and that one must take care of oneself bef ...
Actionables
- Create a "Boundary Blueprint" by writing down your non-negotiables in relationships and work, then share this with a trusted friend for accountability. By identifying what you absolutely will not tolerate, such as being contacted outside of work hours or lending money, you make it easier to recognize and assert these boundaries when they're being tested.
- Develop a "Kindness Calendar" where you schedule regular, small acts of altruism that fit into your daily routine. This could be as simple as complimenting a colleague each day, volunteering for a local charity once a month, or setting up a recurring donation to a cause you care about. Integrating these actions into your calendar ensures they become habitual, contributing to your well-being and that of others.
- Start a "Boundary Role-Play" group with friends or family ...
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Health and Wellness
Lewis Howes focuses on the importance of incorporating consistent physical activity, optimizing nutrition and sleep, and harnessing the power of conscious breathing into daily life to improve overall health and wellness.
Incorporate consistent physical activity
Lewis Howes emphasizes the importance of making physical activity manageable and consistent. He suggests starting with even 30 to 60 minutes of exercise per day to build up benefits over time. He advises that anything is better than nothing, highlighting that moving your body, even in small increments, is beneficial.
Regular exercise, even in small increments, boosts mood, mental clarity, and overall physical and emotional health.
Science shows that physical activity increases happiness, [restricted term] levels, and confidence, while a lack of exercise can lead to stress and anxiety. Engaging in activities like boxing, as Howes does, can transform both physical and mental health. Starting with manageable activities like a 10 to 20-minute walk can help build consistency. Working out early in the morning sets a positive tone for the day, increasing the sense of capability.
Optimize nutrition and sleep
Howes talks about the 80-20 approach to nutrition, aiming to eat clean, healthy, and organic foods 80% of the time while allowing for leniency the remaining 20%. Eating optimal foods such as blueberries, foods high in omega-3 fatty acids, avocado oil, dark chocolate, and leafy greens not only supports physical health but also mental health. Moreover, he warns that one cannot outwork a bad diet.
A balanced, nutrient-rich diet and adequate, quality sleep are vital for physical and mental well-being.
Quality sleep is essential for recovery and ensuring stress-free days. To facilitate better sleep, sticking to a sleep schedule and creating a peaceful sleep environment are critical. Limiting big meals and caffeine intake before bedtime is also important.
Harness the power of conscious breathing
Lewis Howes shares personal experiences and conversations with experts on the power of breathing techniques. He began practicing breathing techniques in sports and deepene ...
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Counterarguments
- While regular exercise can boost mood and health, it's important to acknowledge that over-exercising or engaging in physical activity without proper form or preparation can lead to injuries or burnout.
- The 80-20 approach to nutrition may not be suitable for everyone, especially those with specific dietary needs or health conditions that require stricter dietary control.
- Not all nutrient-rich foods are accessible or affordable to everyone, which can make adhering to a balanced diet challenging for some individuals.
- Quality sleep is indeed vital, but some individuals may suffer from sleep disorders that require medical ...
Actionables
- You can integrate movement into your daily routine by setting a timer for mini-exercise breaks during long periods of sitting. For example, every hour, take five minutes to do a series of stretches, jumping jacks, or a quick walk around your living space or office. This not only breaks the monotony but also injects a burst of activity that can enhance your mood and mental alertness.
- Create a personalized "nutrition and sleep diary" to track your eating habits and sleep patterns over a month. Use a simple notebook or a digital app to record what you eat, how you feel afterward, and the quality and duration of your sleep each night. Reviewing this diary can help you identify patterns and make adjustments to improve your diet and sleep quality, such as noticing which foods energize you and which ones make you feel sluggish, or if you sleep better on days when you exercise.
- Develop a "breathwork playlist" with various breath ...
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Personal Accountability
Lewis Howes emphasizes the centrality of personal accountability in achieving dreams and creating an empowered life. He provides insights on how individuals can take charge of their actions and goals and highlights the importance of having accountability partners.
Take responsibility for your actions and goals
Howes underscores the necessity of taking responsibility for both our conscious and unconscious decisions. He speaks about the importance of self-assessment, encouraging listeners to reflect daily on their thoughts, speech, and actions to determine whether they are beneficial or detrimental. Howes also touches on evaluating one's lifestyle and consciously incorporating habits that contribute to joy and happiness.
Avoiding excuses and holding yourself accountable for your progress is key to achieving your dreams and living an empowered life.
Howes suggests that avoiding excuses and being accountable for one’s progress is imperative for reaching one's dreams and aspirations. He posits that a lack of personal responsibility can obstruct the energy, focus, and clarity required to advance toward your vision.
To move your life in the desired direction, Howes insists that you must decide on your goals—be it getting in shape, starting a side hustle, or developing a new hobby—and take the first step toward them. Once this decision is made, consistency is vital: every step taken day after day, week after week, year after year, counts.
Enlist the support of accountability partners
Surrounding yourself with people who share your goals and can provide check-ins and encouragement greatly enhances the likelihood of success.
Howes implores his listeners to share episodes with friends or family members and commit to holding each other accountable for adoptin ...
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Counterarguments
- Personal responsibility is important, but it's also necessary to acknowledge systemic issues and external factors that can significantly impact an individual's ability to achieve their goals.
- Daily reflection is beneficial, but for some individuals, it could lead to overthinking or excessive self-criticism, which might be counterproductive.
- While avoiding excuses is generally good advice, it's also important to recognize legitimate reasons and obstacles that may require different strategies or support to overcome.
- Consistency is key to progress, but flexibility and adaptability are also important, as rigid adherence to a plan may not account for life's unpredictable changes.
- The concept of accountability partners is valuable, but it may not work for everyone; some individuals may find success through self-motivation or by using other support systems.
- The ...
Actionables
- You can create a "decision diary" to track the choices you make throughout the day and reflect on their outcomes. By writing down even the smallest decisions and their immediate consequences, you'll become more aware of your decision-making patterns and can identify areas for improvement.
- Develop a "joy inventory" by listing activities, people, and experiences that bring you happiness, and then schedule them into your weekly routine. This proactive approach ensures that your lifestyle aligns with what truly brings you joy, rather than leaving it to chance.
- Start a virtual "goal-getters" gr ...
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Healing and Growth
Lewis Howes and other influential figures discuss the importance of letting go of past burdens and restructuring life around joy and positivity.
Learn to let go of past trauma and resentment
Releasing emotional baggage from previous hurts and focusing on growth opportunities can bring greater inner peace and fulfillment.
Howes addresses the need to let go of the old version of oneself that's been weighed down by past traumas and resentments. He illustrates how holding onto these traumas can lead to suffering, stress, and ongoing painful moments which can last for many years. It is essential to stop ruminating over the past, as underscored by psychologist Guy Winch, who speaks specifically on healing from a broken heart.
Howes himself has channeled feelings from past events into growth and service to others facing similar challenges. He follows the example of Tony Robbins, who transformed the pain of his childhood into a catalyst to end suffering for others and increase his capacity to help. Howes emphasizes that letting go of emotional trauma can unlock freedom, peace, and happiness, albeit requiring effort to do so.
Eliminate negative influences and prioritize what brings you joy
Consciously removing people, places, and habits that detract from your well-being, while nurturing what uplift you, supports your overall happiness.
Although the transcript does not directly quote Howes on the topic, his teachings imply the importance of stepping into a new level of commitment and consistency for growth and happiness, suggesting the removal of negative influences while focusing on activities that bring joy.
In his conversation with Matthew McConaughey, the topic of eliminating non-beneficial aspects from one's life comes to the forefront. McConaughey recommends distancing oneself from ...
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Counterarguments
- While letting go of past trauma is beneficial, it's important to acknowledge that the process can be complex and may require professional help, such as therapy, which is not mentioned in the text.
- The idea of simply "letting go" of trauma may oversimplify the healing process and overlook the fact that some traumas can have lasting psychological impacts that need to be addressed over time.
- The emphasis on eliminating negative influences might not consider the importance of facing and overcoming challenges, which can also contribute to personal growth and resilience.
- The notion of avoiding places that entice bad habits does not address the underlying issues that lead to those habits, which might be more effective in the long term.
- The advice to eliminate the habit of self-comparison could be nuanced by recognizing that comparison, in some contexts, can be a source of motivation and a tool for setting realistic goals.
- The concept of dissecting successes to replicate them might not take into account the role of external factors and luck, which can also play a significant role in achievements.
- Advocating for long-term happiness over instant gratification may not consider ...
Actionables
- Create a 'joy inventory' by writing down activities that make you happy and commit to doing one daily to foster joy and growth. This could be as simple as dancing to your favorite song, cooking a new recipe, or taking a walk in nature. The key is to consciously engage in these activities and notice how they impact your mood and well-being.
- Develop a 'letting go' ritual where you write down past grievances on paper and safely burn them to symbolize release. This physical act can serve as a powerful metaphor for releasing emotional baggage. You might feel a sense of lightness or relief after performing this ritual, reinforcing the idea of letting go.
- Use app blockers on your devices to limit exposure ...
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