WEEK ONE

Pilates will change your body, and your life.

But first, it has to become a HABIT.

So, over the next few weeks we’ll walk you through basic, proven steps to cement new habits.

Unfortunately, our brains resist change. It takes LOTS of energy to mess with the status quo, and we’re energy-conserving creatures!

So you basically have to sneak up on yourself with change. Weird, but true.

How do we do this?

In two parts. To install a new habit we need:

• an anchor, and
• a ridiculously small, incremental version of the desired habit.

⚓️ Anchor

An anchor is anything that’s already a daily habit that you attach a new behavior to. An anchor could be “when I get out of bed” or “after I brush my teeth” or “after I drink coffee/tea”… anything that you reliably do every day can serve as an anchor.

✅ Make a list of everything that you do DAILY, without fail!

➗ Increment

The small, incremental version of your desired habit should be so tiny that it feels silly – pointless, even. Some examples are:

• If you want to run every morning, start with getting out of bed and putting on running clothes. That’s it.
• If you want to be better about flossing your teeth, start with literally just flossing one tooth each night. That’s it.

You can see that these actions are really about interrupting inertia. Letting your system get used to the idea of a change.

To create a daily Pilates habit, start here:

✅ Choose your anchor. “Each day, before/after I (fill in the blank), I’ll take class.”

✅ Each day at that time, go to ​Poema Daily Practice​, or open up the app to Daily Practice.

✅ That’s it! If you do anything further once you get there, that’s fine, but just navigating to the website or app each day is your goal this week.

WEEK TWO

Just one more click…

Last week we looked at:

1. Creating an anchor (like “after I brush my teeth”), and
2. Determining the smallest possible 1st step toward your desired new habit. In our case, it’s simply to navigate to the Daily Practice feed

If you tried this step over the past week, please reply to this email – we’d love to know how it went! And if you haven’t done this yet, today is a great day to start 🙂

➕ This week, let’s go one tiny step further: click on a particular class.

So…

➡️ Today, after your anchor event, go to the ​Poema Pilates​ site or app

➡️ Open up ​Daily Practice​

➡️ Click on any Daily Practice post to open the video up.

➡️ That’s it!

You’re a step closer to your new Pilates habit 💪

WEEK THREE

Let’s check in-

How has your anchor been working so far?

If you haven’t done your tiny actions consistently in these first weeks, you may need a different anchor! Find one that works before continuing.

[MESSAGE US  if you need help brainstorming!]

If all is well, let’s move on!

We continue verrry slowly increasing the size of the action.

Now we’ll do the first exercise in the class you open up.

Each day:

✅ Anchor event–>

✅ Click on a ​Daily Practice​ video

✅ Do the first exercise

✅ Success!

WEEK FOUR

You’ve arrived!

We’re ready to take the final step, which is to complete a short class.

So:

✅ Anchor event –>

✅ Go to ​Daily Practice​, where you’ll find classes ranging from 3-20 minutes

✅ Choose a class based on how much time you have

✅ Do the whole class

✅ DONE!

After a week of this, you’ll start to see what your new daily Pilates habit can do for you. Amazing!!

Thanks for building a new healthy habit with us 🤗

If you’re interested to understand more about how & why this process works, here are some resources to dig deeper, and perhaps create new habits in other aspects of your life:

Tiny Habits by BJ Fogg
Atomic Habits by James Clear
Elastic Habits by Stephen Guise

Thanks for building new healthy habits with us!