Part 2: How to Make Your Anchor Habits Stick (Using the 6 Sources of Influence)
So you’ve chosen your anchor habits (in part 1 of this series <LINK>) — the small, meaningful actions that keep you grounded.
But now comes the hard part: actually doing them.
Let’s be real. Motivation fades. Life gets busy. And even the most well-intentioned habits can fall apart when stress hits.
That’s where the Sources of Influence come in.
This framework, from the book Crucial Influence, helps us stop relying on willpower alone — and instead design our environment and support systems to help us follow through.
🧠 Think of it like this:
Your anchor habits are the vital behaviors — the things that matter most.
The sources of influence are how you make them stick.
Let’s walk through them.
1. Personal Motivation: Make it matter to you
Ask: Why do I want this?
We’re more likely to do things that align with our values and identity.
Try this:
- Connect your habit to something you care about (e.g., “When I prep lunch, I feel calm and in control.”)
- Make it part of who you are (e.g., “I’m the kind of person who starts the day with movement.”)
💡 Tip: Write your “why” where you’ll see it — on a mirror, your planner, or as your phone background.
2. Personal Ability: Make it doable
Ask: How can I make this easier?
We overestimate what we can do on a perfect day — and underestimate how hard it is on a chaotic one.
Try this:
- Shrink the habit (5 minutes counts)
- Prep ahead (put your walking shoes by the door or veggies in a grab bag)
- Remove friction (if tracking meals stresses you out, snap a photo instead)
💡 Tip: If it feels hard, it’s too big. Simplify.
3. Social Support: Surround yourself with the right people
Ask: Who helps make this easier?
You don’t have to do this alone. The right people can cheer you on and show you how it’s done. Support makes change feel possible — and sustainable.
Try this:
- Tell a friend what habit you’re working on
- Ask someone, “How do you make time for this?”
- Join a walking buddy system, check-in thread, or coaching group
- Follow people who focus on consistency, not perfection
💡 Tip: Look for people who normalize your goal and make you feel supported — not shamed.
4. Structural Motivation: Reward the behavior
Ask: How can I make this more satisfying?
We repeat what feels good. You don’t need gold stars — just a little nudge of “I did that!”
Try this:
- Use a habit tracker or checklist (visual wins!)
- Pair the habit with something you enjoy (music, sunshine, podcast)
- Celebrate the act, not the outcome
💡 Tip: Satisfaction today keeps the habit alive tomorrow.
5. Structural Ability: Set up your space
Ask: How can I make my environment support this?
Make the default option the easy option.
Try this:
- Keep water by your bed so you drink it first thing
- Prep veggies at eye-level in the fridge
- Create a “morning movement” corner with a yoga mat or sneakers
💡 Tip: Your habits should be easier to do than to avoid.
✨ One Habit. Many Layers of Support.
When we don’t follow through, it’s not usually a motivation problem — it’s a support problem.
Anchor habits become anchored not because you’re superhuman, but because you’ve set up your world to support them.
🧭 Small Actions. Big Impact.
You don’t need to overhaul your life. You just need a few anchor habits — supported from all sides — to move forward, even on hard days.
And when you do fall off? You don’t spiral. You come back to the anchors. You return to yourself.
That’s how real change happens.
If you want help working through this process, contact us! MAC Nutrition specializes in this.
