Have you ever asked yourself why you do a lot of sport at times and then hardly or not at all?

The answer usually lies in the subconscious, which controls 95% of our decisions.

If it seems impossible for your subconscious to reach your goal, then it is impossible in reality.

The good news, however, is: You can change your subconscious yourself.

For example, if you are convinced that losing weight is difficult or even impossible for you, then your subconscious will also control your actions. Imagine that you decide to eat healthily and do sports immediately. This may work for 4 weeks – until you lose weight. Since it is deeply anchored in you that you cannot lose weight, your subconscious will at some point ensure that you make decisions that bring you back into your old attitude. You will find it harder to exercise or eat healthily and suddenly you give up. It confirms that you can’t hold out much and really can’t lose weight.

So how does it work that you transform your habits in the long term?

We manifest our goals on different levels: through our thoughts, words and actions. Most people try to change their behavior at the action level. This usually only leads to short-term success.

In my experience, the greatest transformation is only possible when we work on all three levels. When we consciously perceive our thoughts and words and change them lovingly, our actions follow – and in the long term.

There are many different ways to work on your subconscious. This 4-step formula is a possibility that supports you in actually reaching your goals and above all with more ease (the method can change into coaching depending on the person).

My 4-step formula

1. Your beliefs

Who are you right now? Or how do you describe yourself? What do you say or think about you

Do you consider yourself unsporting? Do you tell others that you are a hopeless case when it comes to dancing? Do you think that creativity is just not one of your strengths?

This may correspond to your reality at the moment. The only question is, do you want this to be part of your identity forever? Because: This is just a story that you are currently telling yourself. Your story doesn’t have to determine your future, however.

Step 1: Take a piece of paper and a pen. Switch your smartphone to airplane mode and deal intensively with who you think you are right now.


  • I am fat
  • I am unsportsmanlike
  • I can’t draw
  • I have no control over myself when I eat chocolate

2. Bye bye old identity

Start with a belief. We’d like to change everything at once, but if you want to be really successful, focus is essential.

So decide on a belief that you want to transform first.

In order to make room for the new, the old has to go. Become aware whenever your old belief is present.

Ask yourself questions like … :

How does my body react when I believe XY? When am I particularly convinced of XY?

Whenever you find yourself getting in your way with your thoughts or words, tell yourself inside:

“I am changing”

Sounds simple and it is. We are often of the conviction that we need particularly complicated methods to change (this is just a belief – from now on you can get used to the fact that change can be easy, otherwise it is particularly difficult schwer

3. You are m itten in the process

From now on you are on the way to your goal. Often we forget the path and the process out of sheer anticipation. We would like to achieve the goal as quickly as possible and often overlook the small steps that are essential to achieve our goal at some point.

Do mantras or positive affirmations like “I love me”, “Everything is perfect” or “I accept myself for who I am” somehow not work for you?

I’m not surprised at all. In my experience, these mantras often do not lead to the desired success.

When we try to tell each other something that we don’t really believe at all, it’s like telling ourselves a lie.

We just know that this is a lie and we don’t fall for it. Do you believe your own lie Probably not.

In my work as a coach I see again and again that certain positive affirmations make people feel even worse or have even less motivation than before.


  • Allow yourself to be in the process and use sentences like …
  • I’m about to be athletic.
  • I’m in the process of losing weight.
  • With every new day and breath I am more creative and creative.
  • I allow myself to accept myself.
  • I am ready to look lovingly at my body.
  • (Place these sentences in a clearly visible place and repeat them regularly)

4. Take Action!

Now it really makes sense to go into the action. Otherwise you may be able to create your new you for a few weeks, but then your subconscious will stop you again.

Remember always : You make about 95% of your decisions on a subconscious level and only 5% on a conscious level. That’s why the previous steps are incredibly powerful to make your new habits your identity in the long term.

Ask yourself what you need to do to achieve your goal. Where do you want to be in a year? What does this mean for each of the 12 months that lie ahead of you? What do you have to do weekly from now on?

Put this in the calendar: If it’s not scheduled, it’s not happening.

The clearer you formulate your goals, the better.

If you want to change your habits in the long term, conscious work with your thoughts, words and actions is powerful. Otherwise it usually sticks to the resolutions, as your subconscious controls to stay in your usual comfort zone.

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