#110 Simple Trick That Makes Habits Stick (Routine Rehearsal Visualization)

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This session builds on yesterday's four levels of behavior change by introducing one of the most powerful tools for locking in new habits: rehearsal. Whether you visualize it or physically practice it, rehearsing your routine removes the decision points that trip you up and makes success feel automatic.

Brad and Kaylene explain that the goal of rehearsal is to align your plan with reality as closely as possible. That means thinking through all the little details — where your water bottle is, how long it actually takes you to shower, what happens if the dog needs to go out. These small things create loopholes that your brain will use as excuses if you don't prepare for them. They share a fascinating study showing that pianists who only visualized practicing had the same brain changes as those who physically practiced. Your brain can't tell the difference between a vividly imagined event and a real one.

The episode also covers how to reduce overwhelm by breaking things down to the smallest possible action. Brad shares how he tells himself "all you have to do is get in the car" — and that's enough to get the momentum going. The key is to start with what you're actually willing to do, celebrate that progress, and build from there.

💡 What You'll Learn

• How to rehearse a routine through visualization or physical practice
• Why the little details matter more than the main points
• The piano study that proves visualization changes your brain
• How to identify and eliminate loopholes before they derail you
• Why timing yourself on a relaxed day gives you accurate data
• The "just drive to the gym" strategy for overcoming resistance
• How to break things down so small that overwhelm disappears
• Why your plan needs to match what you're actually willing to do
• How to make adjustments without throwing off your whole routine

🧠 Key Takeaway

Rehearsing your routine — whether through visualization or physical practice — removes the decision points that trip you up. When you've already gone through it in your mind, you don't have to think. You just do.

🔗 Next Steps

Subscribe for new weekday episodes from the Recovery Secrets Daily Coaching archive. To go deeper or work with Brad directly, visit: https://www.skool.com/brokentounbreakable

CHAPTERS:

00:00 Introduction to Recovery Secrets Daily Coaching 00:36 Starting the Live Coaching Session 01:21 Personal Updates and Celebrations 01:57 Understanding Behavior Change 02:57 The Power of Routine Rehearsal 04:07 Engaging with the Audience 06:10 Planning for a Week of Inspiration 07:29 The Importance of Rehearsal in Daily Routines 09:46 Practical Tips for Effective Rehearsal 12:21 Overcoming Obstacles and Staying Consistent 17:05 Visualizing Success and Building Habits 32:01 Morning Routine with My Nephew 32:36 Visualizing and Adjusting Your Routine 34:06 Relaxed Action and Self-Talk 34:40 Removing Pressure for Better Habits 36:57 Planning for Routine Adjustments 39:21 Small Adjustments for Big Changes 42:28 Building Sustainable Habits 53:03 Celebrating Incremental Progress 56:06 Inspiration Week Announcement 57:42 Final Thoughts and Recap

Topics Covered: PTSD recovery • routine building • habit change • visualization • rehearsal • morning routine • behavior change • loopholes • decision fatigue • Michael Phelps • piano study • overwhelm • breaking things down • self-talk • lifestyle change • small adjustments • willpower • consistency • recovery mindset