Episode Summary: 5 MUSTS to Make World-Class Habits

Podcast: Earn the Right to Live Your Dreams
Host: Dr. Coyte Cooper
Episode: 5 MUSTS to Make World-Class Habits
Date: April 16, 2019

Overview

In this action-packed episode, Dr. Coyte Cooper delivers practical, motivational advice on how to create world-class habits that lead to transformative results. Drawing from his experience as a coach, author, and creator of the Impressions 28-Day Growth Challenge, Dr. Cooper introduces the “Five Musts” necessary for developing habits that stick. Rather than discussing which habits to adopt, he focuses on the proven structure crucial to establishing and maintaining life-changing routines—one at a time. The goal is clarity, consistency, and deep personal connection to your goals, so you don’t just make change, you make remarkable change.

Key Discussion Points & Insights

The Importance of Structure for Lasting Habits

• Many people try to change too many habits at once, leading to frustration or giving up.
• Main principle: “Get world class at establishing the right habits one at a time.” (02:55)
  • Stack habits after truly mastering each one (suggested time: 66 days per habit).
• Our brains are bombarded with distractions; success requires a clear, intentional structure.

The 5 Musts for Building World-Class Habits

1. Pick Your Desirable Habit

• Select one powerful habit that will make the most impact for you.
• Don't try to tackle multiple habits at once—focus on the single most important change.
• Quote:
  • “Pick one of the single most powerful habits that you know you should be doing and decide right now, pick it and make it a must.” (06:48)
• Action Step: Write your chosen habit at the top of a sheet of paper.

2. Choose Your Exact Start Date

• Decide precisely when you’ll begin.
• Avoid the “next week” trap—act quickly to capitalize on enthusiasm.
• Quote:
  • “If you want to maximize your chances of following through, be crystal clear with your brain. Here’s my habit. That’s a must. Here’s my start date.” (09:45)
• Pro tip: Starting as soon as possible can create momentum.

3. Choose a Consistency Goal

• Specify exactly how often you’ll perform the habit (e.g., every day for 21 or 66 days).
• Make it clear and non-negotiable to your brain.
• Quote:
  • “Don’t allow your brain to have any room to negotiate right now. Choose your consistency goal.” (14:44)
• Mark your calendar; plan your celebration for milestones and completion.

4. Pick Your Practice Time

• Select a consistent time of day for your habit, just like athletes have set practice times.
• Don’t leave the timing to chance or “where it fits in”—that usually leads to skipping.
• Quote:
  • “If you can pick a consistent time, if there’s any way possible, pick your exact time, make it your practice time, and just be aware.” (17:41)
  • Shares personal example: Morning routine starts 4:30 am daily.

5. Determine Your Why (WWYFF: What Will You Fight For?)

• Clarify the deeper, emotionally-charged reason behind your habit.
• When motivation dips, your “why” will keep you going.
• Quote:
  • “It’s going to get hard. There’s not—when you’ve picked the right habit, there’s going to be times where you don’t feel like it... But what I’ve already determined ahead of time is why I’m willing to fight for it.” (22:19)
  • “Put WWYFF—What Will You Fight For?—and write things down until you have something that gives you an emotional response...” (24:22)

Bonus Tip: Track Your Progress

• Keep a habit tracker (available by request from Dr. Cooper’s website).
• Physically marking progress builds momentum and pride, and it allows you to see where to improve.
• Quote:
  • “Track it if you can. You got to track it... it’s so important that you take all this stuff that we have here and you put it into a format that you know exactly what you’re doing and every day you can check it off.” (27:16)

Memorable Quotes & Moments

• On why structure trumps willpower:
  • “If we don’t have the right structure in place, it won’t matter if we can’t give you the right steps...” (03:54)
• On celebrating milestones:
  • “Celebrate those things because you want your brain to see it as pleasurable.” (14:24)
• On life transformation:
  • “In a span of a year, your entire life can change in ways that you’ve never imagined possible.” (03:39)
• On The Challenge of ‘Fitting It In’:
  • “I know how it’s gonna work. It doesn’t work. You say, I’m gonna work out whenever it fits in... Usually that comes later in your day when energy levels have been diminished...” (18:40)

Timestamps for Important Segments

• [00:00–04:00] Introduction & Why Habit Structure Matters
• [04:00–08:00] Must #1: Pick Your Desirable Habit
• [08:00–11:00] Must #2: Choose Your Start Date
• [11:00–16:00] Must #3: Choose a Consistency Goal
• [16:00–19:30] Must #4: Pick Your Practice Time
• [19:30–24:30] Must #5: Determine Your Why (WWYFF)
• [25:30–28:00] Bonus: Tracking Your Progress

Final Takeaways

Dr. Coyte Cooper delivers a clear, energetic roadmap for anyone looking to build habits that transform lives. His Five Musts are actionable, motivational, and grounded in both neuroscience and practical coaching experience. The emphasis is on clarity, commitment, and personal connection—key ingredients for success in any area of performance or self-development.

Action Recommendations:

• Write down ONE habit to focus on for the next 66 days.
• Commit to a start date—preferably today.
• Set a consistency goal and practice time.
• Dig deep on your “why” and put it in writing.
• Track and celebrate your progress.

For additional resources such as a habit tracker or more insights, visit coitcooper.com.

Go out, establish world-class habits, and earn the right to live your dreams!