✨ What You’ll Learn in This Episode

• Why motivation is unreliable — and what actually creates lasting consistency
• How discipline can be an act of self-respect, not punishment
• What identity-based habits are and how to start building them
• How proof stacking and tiny wins reshape how you see yourself
• Why curiosity leads to progress faster than self-judgment
• This week’s Anchor Habit to support energy, focus, and follow-through

🕒 Episode Breakdown

Motivation Fades. Identity Sticks.
Why relying on motivation alone sets you up to start over — and how identity creates stability.

Why Motivation Is Temporary
How emotional energy fluctuates, real-life coaching examples, and why habits built on excitement eventually collapse.

Identity-Based Habits Explained
Shifting from “What should I do?” to “Who do I want to be?”
Root identity vs. desired identity — and how habits bridge the gap.

How to Build Identity-Based Habits
• Proof stacking through small, repeatable actions
• Celebrating tiny wins that reinforce self-trust
• Why consistency always beats intensity

🌱 Anchor Habit of the Week
Start your day with 20–30 grams of protein to support blood sugar, energy, cravings, and the identity of someone who fuels themselves well.

Replacing Judgment With Curiosity
Using awareness instead of shame to learn from hard days and refine your systems.

💬 Question of the Week
How to start (and sustain) a journaling practice without pressure, perfection, or overwhelm.

📝 Journal Prompt

Where in your life could you shift from judgment to curiosity this week — and what might you learn by asking “What made this hard today?” instead of criticizing yourself?

🔗 Resources & Links

• Follow Jana on Instagram: @jana.r.renner
• Join the Rise Health Coaching Newsletter

• Read the latest Substack Mindset Blog
• Explore the Paid Journal Prompts for deeper identity & reflection work

🎧 Referenced Episode:

Episode 8: How Discipline Builds Self-Confidence

And remember: when it comes to change…
✨ Start small, stay consistent, and keep rising. ✨

✨ What You’ll Learn in This Episode

• Why your hardest habits are not failures — they’re feedback
• What your hydration, meals, sleep, and consistency struggles are really telling you
• How to design simple systems that support your real life
• Why motivation fades — and what actually keeps habits going
• This week’s Anchor Habit to stabilize your energy and cravings

🕊 Episode Breakdown

Struggle Isn’t a Character Flaw — It’s a Systems Issue
A gentle reframe that changes how you see your habits — and yourself.

Hydration Struggles → Missing Support Systems
Why forgetting water has nothing to do with discipline — and how to build hydration into your day naturally.

Meal Prep Struggles → Overwhelm & Simplicity
How simplifying your approach creates more consistency with less pressure.

Sleep Struggles → Evening Boundaries
The nighttime cues your nervous system needs to feel safe enough to rest.

Consistency Struggles → Overcommitting
Why doing less actually leads to more sustainable progress.

🌱 Anchor Habit of the Week
Start your day with 20–30g of protein to stabilize blood sugar, mood, focus, and cravings.

💬 Question of the Week
Why motivation fades — and the systems that keep habits alive when life gets busy.

📝 Journal Prompt

Which habit feels hardest right now — and what might that struggle be asking you to simplify, support, or protect in this season?

🔗 Resources & Links

✨ Follow Jana on Instagram: @jana.r.renner
✨ Join the Rise Health Coaching Newsletter HERE
✨ Join the Rise Health Coaching Podcast Facebook Group HERE
✨ Listen to the previous episode:
Episode 36— 5 Simple Habits That Make a Bigger Impact Than You Think

And remember: when it comes to change…
✨ Start small, stay consistent, and keep rising. ✨

✨ What You’ll Learn in This Episode

• Why simple habits create more lasting change than fancy strategies
• How sleep, hydration, and walking quietly transform your energy and metabolism
• The power of starting your day with protein
• Why five intentional morning minutes can reset your entire day
• This week’s Anchor Habit to help you build real consistency

📝 Episode Breakdown

In today’s episode, Jana breaks down the five foundational habits that create the biggest impact on your energy, fat loss, performance, and mindset — without extremes, overwhelm, or all-or-nothing thinking.

You’ll learn why:

• Sleep directly affects cravings, recovery, and stress hormones
• Hydration influences digestion, focus, and workout performance
• Walking is one of the most underrated metabolism boosters
• Protein first at breakfast stabilizes blood sugar and supports muscle
• Simple morning intentionality practices set the tone for your entire day

🧭 Weekly Anchor Habit

Protein First at Breakfast

Your focus this week is to start every morning with 20–30g of protein before reaching for snacks or coffee-only mornings.

Simple ideas:
• Greek yogurt + berries
• Eggs + toast
• Protein smoothies
• Cottage cheese + fruit

Consistency over perfection — this one habit alone can transform your energy, cravings, and progress.

🔗 Resources & Links

✨ Join the Rise Health Coaching Newsletter
Get weekly content links, anchor habits, simple wellness tips, and updates:
➡️ https://janarrenner.substack.com

✨ Join the Rise Health Coaching Podcast Facebook Community
Connect, ask questions, and share your wins:
➡️ https://www.facebook.com/groups/risehealthcoachingpodcast

✨ Read the full blog + access this week’s paid journal prompt + breakfast formulas
➡️ https://janarrenner.substack.com

Follow Jana on Instagram:
➡️ https://instagram.com/jana.r.renner

And remember:
✨ Start small, stay consistent, and keep rising. ✨