Small Habits Can Have a HUGE Impact On Your Life

Real Glucose Numbers When Sick and Why You Shouldn't Freak Out

In this episode (ep 6), I’m sharing what happened when I got sick right in the middle of making great progress with my health—and why I didn’t let a spike in my glucose levels send me into a shame spiral. #glucoselevels #healthjourney #glucosecontrol My glucose averages had dropped into the 80s (from the low 100s!) thanks to a small but powerful walking habit. I was even planning for a hiking trip! But then I caught a cold—possibly from travel—and it completely disrupted my energy, my sleep, and my data.Here’s what I did instead of panicking, why your glucose levels often rise during illness, and how my WHOA habit helped shift my mindset from blame to self-compassion. Plus, I’ll talk about what helped me get back on track after 3 tough weeks.💡 Whether you’re using a CGM, tracking sleep, or just starting to pay attention to your health, this episode will help you feel less discouraged when setbacks happen—and show you how small habits still matter.⸻🔗 Links + Resources Mentioned:My Oura Ring [https://amzn.to/4cjXcri] (affiliate)Stelo (by Dexcom) [https://www.stelo.com/en-us]📋 Download my free health habit tracker:➡️ https://justeffie.com/habit-tracker [https://justeffie.com/habit-tracker]See how I log my sleep, mood, movement, and glucose levels week by week.⸻✂️ Episode Highlights:00:00 Why my glucose progress reversed after getting sick04:00 The role of sleep, stress, and recovery in blood sugar management07:00 My WHOA habit to stop negative self-talk10:00 How I slowly got back to movement and low-carb eating13:00 Why health data is just feedback—not failure15:00 Encouragement to keep tracking, even when things go off track⸻🧠 Key Quote:“Your glucose spiking when you’re sick isn’t failure. It’s feedback. Give yourself grace and keep going.”Disclaimer: The content in this video and podcast is based on my personal experiences and should not be considered professional advice. I am not a doctor, medical professional, financial advisor, or legal expert. This is for informational and entertainment purposes only. Always consult with a qualified professional before making any decisions related to your health, business, or personal life.

Overcoming Self-Doubt to Achieve Your Creative Goals | Break the Cycle!

Are you stuck in a cycle of starting strong… then vanishing when self-doubt creeps in? You’re not alone. In this raw and honest episode, I share the exact moment I usually give up—and how I’m finally breaking that pattern using a 12-week goal system, Tiny Habits®, and a focus on consistency over perfection.If you’ve ever:- Spiraled into overthinking after launching a YouTube channel, podcast, or blog- Felt disappointed by views, likes, or lack of engagement- Let comparison, perfectionism, or imposter syndrome talk you out of showing up- Gotten stuck re-researching instead of taking action- Rebranded or restarted your business again and again……this episode is for you.Chapters00:00 The Cycle of Self-Doubt in Content Creation03:52 Redefining Success: Consistency Over Views08:06 Implementing Habits for Long-Term Growth12:12 Commitment to Consistency and Overcoming Challenges🎯 You’ll hear:- My behind-the-scenes thought spiral (and how I stopped it this time)- How I’m using the 12-Week Year to set realistic creative goals- Why deleting YouTube Studio from my phone was a game-changer- The specific habits I’m building to stay in the game- A challenge for YOU to choose one tiny consistent habit to commit to🎁 Mentioned in this episode: • 📥 Free Habit Tracker + Newsletter Sign-Up [https://justeffie.com/podcast/episode4/#signup] • 📘 The 12-Week Year [https://amzn.to/4hLMFpZ ](book + method I’m using for goal-setting) - (affiliate) • 🎨 Shoutout to my sister’s daily art habit [https://www.instagram.com/gallardoworks/] (and why 10 minutes wasn’t enough) •🌐 Check out www.justeffie.com [https://justeffie.com]✨ Whether you’re creating content or starting a side hustle, this is your reminder: growth comes from doing, not waiting until you feel ready.

Small Habits Can Have a HUGE Impact On Your Life

Struggling to stay consistent with your habits? Do you start strong but lose motivation after a few weeks? In this episode, I break down how BJ Fogg’s Tiny Habits Method changed my life—helping me build lasting habits for health, productivity, and business success without relying on motivation or willpower. 🚀 Learn why motivation alone isn’t enough, how to use the Tiny Habits recipe, and simple ways to make habit-building effortless so you can finally stick with your goals! #TinyHabits #HabitBuilding #ProductivityTips #MotivationHacks #MindsetShift #BJFOGG #HabitStacking #SolopreneurSuccess #ProcrastinationHacks #HowToBuildHabits 00:00 Transformative Power of Tiny Habits 02:11 Understanding Motivation and Consistency 04:15 The Tiny Habits Method Explained 06:27 Celebration: The Key to Reinforcement 09:07 Real-Life Applications of Tiny Habits 13:26 Overcoming Obstacles with Tiny Habits 16:50 Mindset Shifts for Habit Formation 📌 Mentioned in This Episode: * 📖 BJ Fogg’s book Tiny Habits [https://amzn.to/4ho0UkF] (affiliate) * 🧠 The Fogg Behavior Model [https://behaviormodel.org/] (How habits are formed * 💡 The Maui Habit [https://tedxmaui.com/b-j-fogg-phd-tiny-surprises-for-happiness-and-health/] (A simple mindset shift to start your day right) * 📊 My Habit Tracker [https://www.justeffie.com/podcast/episode4/#signup] (Track and build habits that stick) * ✨Takeaways✨ * Tiny Habits can fundamentally change how you view yourself. * Motivation is unreliable and should not be the sole driver for habit formation. * The Tiny Habits method focuses on small, actionable steps. * Celebrating small wins reinforces positive behavior.-Identifying prompts and abilities is crucial for habit success. * Building habits can lead to significant improvements in health and productivity. * Overcoming obstacles often requires breaking tasks into smaller parts. * Consistency is more about action than willpower.-Creating a supportive environment can facilitate habit formation. * It's important to practice and refine your habits regularly. 💬 Join the Conversation! What’s one Tiny Habit you’re working on? Comment below or DM me—I’d love to hear your experience and maybe even feature your habit in a future episode! 🚀 Don’t Miss Out! ✅ Subscribe for more tips on habits, productivity, and solopreneur success 👍 Like this episode? Give it a thumbs up & share it with a friend 🔔 Turn on notifications so you never miss an episode 🔗 Stay Connected: 📧 Newsletter: https://justeffie.com/#signup [https://justeffie.com/#signup] 💻 Website: https://www.justeffie.com [https://www.justeffie.com]

Overthinking Is Stopping You From Creating: How to Fix It Now

Struggling with overthinking, perfectionism, or imposter syndrome? Fear of judgment, fear of failure, self-sabotage and self-doubt can stop you from creating content consistently—whether it’s a podcast, YouTube video, or social media post. In this episode, I share the mindset shifts and tiny habits that help me stop procrastinating, pushing past those limiting beliefs, and start publishing, even when I don’t feel ready. #overthinking #feelingstuck #feelgoodproductivity 🚀 Let's talk about the real struggle with fear of failure and self sabotage when it comes to putting yourself out there online. Through mindset shifts and emotional intelligence, I've learned valuable lessons about pushing past those limiting beliefs. Whether you're dealing with overthinking or struggling to overcome fear, this episode offers practical insights for your journey. ✨ #howtostopoverthinking #procrastinationsolutions #feelgoodproductivity In this episode, I share the mindset shifts & tiny habits that helped me stop hesitating and start creating—even when I didn’t feel ready.What you’ll learn in this episode: ✅ The WHOA method—a simple mindset shift to stop overthinking and take action. ✅ A Tiny Habit that’s helping me stay consistent with content creation (even when I don’t feel ready). ✅ A real-life health update: How adding light interval training to my daily walk helped lower my glucose levels significantly. ✅ My content planning strategy—how I make small, daily progress without feeling overwhelmed. If you’ve ever hesitated to start creating content or felt like you needed everything to be perfect, this episode is for you! 🏁 You don’t have to be perfect—you just need to start! 🏁 Timestamps: 0:00 – Why we hesitate to create content 2:27 – My personal struggles with self-doubt & overthinking 4:36 – The tiny habit that helped me take action 8:15 – The WHOA Method to shift your mindset 12:45 – Health update: How small workouts improved my glucose levels 16:30 – Simple content planning strategy to stay on track Resources & Tools Mentioned Download My Habit Tracker – See how I track my daily progress and get a copy for yourself! → https://www.justeffie.com/episode3/#signup [ https://www.justeffie.com/episode3/#signup] 🎙️ Podcasting & Content Tools: (these are affiliate links, meaning I’ll get a little something if you choose to buy) 🎤 Rode PodMic USB (https://amzn.to/4iADZ6x [https://amzn.to/4iADZ6x]) – A simple, plug-and-play mic for beginners or this one Elgato Neo Wave Mic (https://amzn.to/3DnFpT7 [https://amzn.to/3DnFpT7]) 🎬 Riverside FM – Easy podcast & video recording software →https://www.riverside.fm/?utm_campaign=campaign_5&utm_medium=affiliate&utm_source=rewardful&via=effie [https://www.riverside.fm/?utm_campaign=campaign_5&utm_medium=affiliate&utm_source=rewardful&via=effie] 🏋️‍♀️ Weighted Jump Rope – A great travel-friendly workout tool (https://amzn.to/41SFaZq [https://amzn.to/41SFaZq]) 📔6 month planning notebook - Slim and take it with you! (https://amzn.to/4hjYNhu [https://amzn.to/4hjYNhu]) 🚀 Take Action & Stay Connected! ✅ Subscribe for More Productivity & Mindset Tips: 🌐 Website: https://justeffie.com [https://justeffie.com] 📺 YouTube: https://youtube.com/@JustEffie [https://youtube.com/@JustEffie] 💬 What’s the #1 mindset block stopping you from creating? Drop me a comment!📢 Enjoyed this episode? Share it with a friend who needs a little push to start creating! 💕

Think You’ve Tried Everything? Why That Mindset is Holding You Back

🔗 FREE Download – My Effortless Habit Tracking Guide to help you track habits in a way that works for YOU → https://justeffie.com/episode2 [https://justeffie.com/episode2 ] 🚀 Feeling stuck and not seeing results? Whether it’s your health, productivity, or content creation, tracking the right habits—not just the outcomes—can be the missing piece to making real progress.In this episode of Effie in Progress, I share: ✔️ Why “I’ve tried everything” might not be true (and how to check) ✔️ The simple habit shifts I’m making to improve my glucose levels, exercise, and sleep ✔️ How tracking habits (without overcomplicating it) leads to better decisions ✔️ My personal struggles with perfectionism, overthinking, and staying consistent ✔️ The best way to start tracking your habits without feeling overwhelmed 🔗 FREE Download – My Effortless Habit Tracking Guide to help you track habits in a way that works for YOU → https://justeffie.com/episode2/#signup [https://justeffie.com/episode2/#signup] 💬 Let’s chat! Have you ever felt like you’ve tried everything but still weren’t seeing results? What’s one habit you’re working on? Drop a comment below! 🎧 Subscribe for more episodes on habit-building, productivity, and solopreneur life – all through small, actionable changes that actually stick! #HabitTracking #ProgressNotPerfection #TinyHabits #HealthTracking #ProductivityTips #EffieInProgress 📲 Let's Connect: 💌 Newsletter → https://www.justeffie.com/podcast 📸 Instagram → https://www.instagram.com/justeffie_here/ 🌐 Website → https://www.justeffie.com Original recorded with: Riverside FM (affiliate link) → https://www.riverside.fm/?utm_campaign=campaign_5&utm_medium=affiliate&utm_source=rewardful&via=effieClips generated via Opus Clip (affiliate link) → https://www.opus.pro/?via=effie Disclaimer: The content in this video and podcast is based on my personal experiences and should not be considered professional advice. I am not a doctor, medical professional, financial advisor, or legal expert. This is for informational and entertainment purposes only. Always consult with a qualified professional before making any decisions related to your health, business, or personal life.