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Struggling to break bad habits?

Here’s the truth:

Your habits are running your life — good or bad.

But what if you could rewire your brain to replace destructive habits with ones that fuel your success?

This letter will show you exactly how to start.

We all know the frustration of bad habits:

• They keep you stuck

• Erode your confidence

• Distract you from the life you're striving to build

Yet, despite the frustration, breaking free from them often feels like an uphill battle.

Why?

It’s not because you’re lazy or lack willpower.

It’s because your brain is wired to resist change.

But the good news is, there’s a way to work with your brain — not against it — to replace destructive habits with ones that help you thrive.

If you’re serious about making lasting changes, keep reading.

Charles Duhigg, author of The Power of Habit, explains that every habit is built on a simple loop:

• Cue: A trigger that initiates the behaviour.

• Routine: The action itself — the habit.

• Reward: The benefit you get, which reinforces the habit.

For example:

• Cue: Feeling stressed after work.

• Routine: Grabbing a snack or scrolling social media.

• Reward: Temporary relief or distraction from the stress.

The problem?

The reward often locks you into unproductive routines, especially ones that don’t serve your future self.

But who’s choosing them?

Your current self. That’s right.

Therefore, that same person is also in charge of intentionally switching things up.

To change a habit, you need to identify its loop — and specifically, the reward driving it.

Duhigg also emphasizes that habits aren’t broken — they’re replaced.

The key is to:

• Keep the cue.

• Provide the same reward.

• Replace the routine with something healthier.

I tried this out in my own life.

A few months ago, I had a habit of reaching for coffee late in the afternoon whenever I felt tired.

It gave me a quick boost, but it wrecked my sleep later.

Instead, I started going for a short walk.

This way, I was still addressing the cue (feeling tired) and the reward (refreshment or re-energizing).

But the difference was that I was doing it in a way that aligned with my long-term intentions.

In other words — I was thinking 2 steps ahead, asking myself… what would my future self look back at happily & without regret?

This shift might seem small today. But, the key is knowing that, over time, it will lead to significant change.

Bad habits won't disappear just like that.

Your environment plays a powerful role in shaping your behaviour.

And the secret is to remove them from your attention.

How?

• Make them invisible: Out of sight, out of mind. For example, store junk food in a cabinet instead of leaving it on the counter.

• Make them unattractive: Identify the real cost of your habits — like how excessive social media affects your mental health.

• Make them difficult: Add friction. If you want to cut back on beer, store it on the lowest shelf in the fridge, out of easy reach.

• Make them unsatisfying: Track the negative outcomes of your habits so they’re harder to ignore.

Conversely, make good habits easy, attractive, and satisfying.

Want to read more? Keep a book on your bedside table.

Want to work out? Lay out your gym clothes the night before.

It's all about intentionality, my friends.

You’ve probably heard the phrase:

"It takes 21 days to form a habit."

Well, I’m sorry to break it to you — but it’s wrong.

Studies shows it takes 66 days on average for a new habit to stick.

Neuroscientist, Andrew Huberman, explains that habits are rewired in the brain through consistent effort.

The challenge?

Most people give up long before this 66-day window closes.

This is why it’s essential to focus on consistency over perfection.

Even small wins, repeated daily, can build massive momentum over time.

Therefore, please remember this before getting discouraged.

Your Next Steps

Now that you understand the science of habit change, here’s what I invite you to do:

1. Audit Your Habits: Write down the habits holding you back. What’s their cue, routine, and reward?

2. Redesign Your Environment: Identify 1 change you can make today to disrupt a bad habit or support a good one.

3. Commit to the Process: Remember, this isn’t a quick fix — it’s a 66-day journey.

And if you’re ready to take a step further, I might have something you’ll find helpful.

I work with high achievers — CEOs, athletes, and creatives — who refuse to settle for mediocrity.

I’ll lead you through a science-backed 66-day process to:

• Replace destructive habits with intentional ones.

• Build systems that support your biggest dreams.

• Unlock the potential you’ve barely scratched.

If you’re struggling to quit bad habits, reply to this email with the word “Habit.”

Let’s talk.

Here’s to building a life you’re proud of, one habit at a time.

Thanks for reading!

Much love,

Julian