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One way to form strong habits

We had to wake up this morning at 4:15 am to get ready for our last half marathon run for 2019. The morning was cold, muggy, and wet, and a part of me wanted so badly to stay under the warm sheets. I did not feel like getting out of bed at all. Everything in me wanted me to stay in bed and sleep some. It is worth noting that we are in winter, and the mornings are cold and uncomfortable.

Unfortunately, for this “wimpy” part of me, the habit of running kicked in, and I dragged myself out of bed, put on three layers of clothing and other gear, and headed out of the house.

I did not get out of the house this morning because of “strong will power” or pushing myself. What got me out of the house is “habit.”

I was able to get out and complete the half marathon run because running has become a habit. For about ten years, I have been running five days a week for about one hour. When I get up in the morning, no matter what the weather is or how I am feeling, the habit of getting out there and running kicks in. It is almost as if I hear this voice telling me, “It is morning, and you have to be out there running, get out and get it done. You owe it to yourself to make sure that you keep the promise that you have made to you.”

Therefore, one way to form a habit is by being truthful to yourself. You remain true to yourself when you are faithful in doing what you have promised yourself to do.

  You do what you have promised yourself to do by doing it. There is no way around it! Habits are built over time and through repetition. That is why you must simplify whatever you want to achieve to something that you can do and do regularly.

Take, for example, if your goal is to run 100 miles in a week, don’t go out a try to run 20 miles on a single day. If you do this, you will fail because it is too hard to do that. But you can divide one 100 by 30, and it will be about 3.3 miles a day.

Left to my feelings, and I would have remained in bed and not done it. 

You would think that after running for about a decade now, it will be easier to get up in the morning and go out for a run. I am here to say that it is not easy!

If you are struggling because you thought by now, it will be easy; I want you to know that there is nothing wrong with you. It is not easy and will never be easy. The joy is that when you cultivate a healthy habit, it will deliver for you each time.

Focus on cultivating the habit by making sure that you are determined, consistent, and persistent!

My mission is to inspire, equip, and motivate people to discover their God-given potential, develop, and deploy it. In short, they must take action! I am a holistic kind of guy; the physical and spiritual must be in synergy for real, lasting, and sustainable success. Are you in?

About the Author Dr. Eric Tangumonkem is a geoscientist, author, speaker, coach, professor, and entrepreneur. He was born and raised in Cameroon, Africa. As a young adult, he migrated to the United States of America. He has a Doctorate degree in Geosciences from the University of Texas at Dallas and is a professor at Missional University, Embry Riddle, and West Hills College.

As President of IEM Approach, a premier personal growth and leadership development company, Dr. Tangumonkem’s mission is to inspire, equip, and motivate people from all walks of life to discover God’s-potential in them live it, and maximize their giftedness. To do this, the growth and development of the body, mind, and spirit MUST be in synergy. He has published several books and resources on personal growth and development and conducts public workshops, coaching, and custom training programs for companies and organizations worldwide.

Available for speaking engagements:

If you want to invite Dr. Tangumonkem to come and speak you can all him using this number 317–975–0806 or email him at

The IEM APPROACH is a holistic way of life; the physical and spiritual must be in synergy for real, lasting, and sustainable success.

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