“Pick Two: Healthy Habits for the Next 7 Days”

Most people don’t need more pressure this year.
They need simpler habits.

Not a 5 a.m. routine.
Not a 20-step checklist.
Not a spiritual overhaul.

Just two healthy habits they can actually repeat this week.

Today’s newsletter is a menu.
Pick two.
Start small.
Grow steady.

Because advancement happens in inches, not leaps.

Pick Two: Healthy Habits for the Next 7 Days

Let’s cut through the noise:

Most people don’t quit because they’re lazy.
They quit because they choose habits that don’t fit their real life.

A habit is only helpful if it’s:

• small

• doable

• repeatable

• flexible

• sustainable

This week, instead of choosing 10 massive habits that overwhelm you,
I want you to pick TWO small ones.

Just two.

Two habits you can actually live with in a busy, blue-collar world.
Two habits that fit real schedules, real responsibilities, and real limitations.

The Habit Menu: Pick Two

Choose any two from this list — and commit for 7 days.

SPIRITUAL HABITS

• Read 5 verses each morning

• Pray for 2 minutes before work

• Speak one identity statement out loud

• Read one Psalm before bed

• Do a 60-second “midday reset”: deep breath + “Lord, be with me”

RELATIONAL HABITS

• Ask your wife one intentional question daily

• Speak one word of encouragement to each kid

• Text one brother a check-in

• Pray over your family before bed

• Sit with your wife or kids for 10 minutes — no phone

EMOTIONAL + MENTAL HABITS

• No phone for the first 20 minutes of the day

• No scrolling in bed

• One 2–5 minute quiet moment

• Write down three things you're grateful for

• Step outside once a day for fresh air

PHYSICAL HABITS

• Drink one full bottle of water before lunch

• 10-minute walk

• Stretch for 5 minutes

• One healthier swap per day

• Go to bed 20 minutes earlier

ADVANCEMENT HAPPENS IN INCHES, NOT LEAPS

Most men think growth comes from big change.
But Scripture says faithfulness in little leads to faithfulness in much.

Small habits build strong men.
Strong men build strong homes.
Strong homes shape strong families.

Don’t underestimate what God can do through two tiny habits.

“The Two-Habit Tracker”

Copy this and paste it into your notes:

Habit #1: __________________________

Day 1 ☐ Day 2 ☐ Day 3 ☐ Day 4 ☐ Day 5 ☐ Day 6 ☐ Day 7 ☐

Habit #2: __________________________

Day 1 ☐ Day 2 ☐ Day 3 ☐ Day 4 ☐ Day 5 ☐ Day 6 ☐ Day 7 ☐

Ask Yourself:

1. Which two habits feel realistic for your week?

2. Which two would make the biggest impact on your peace or presence?

3. What time of day will you practice them?

Call to Action:

• For premium subscribers, we have “The Micro-Habit Guide”

  Inside:

  • Habit templates

  • Morning + evening rhythm examples

  • Habit stacking ideas

  • A 30-day micro-habit challenge

One Step at a Time.

If this newsletter helped, share it with a brother who’s tired of feeling overwhelmed by big resolutions.

And listen to this week’s Faith Forward Podcast: “Habits That Actually Fit a Busy Life.”

Hit reply and tell me: Which two habits are you choosing this week?

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