One Habit at a Time: Building a Healthier You with Ten Fld NYC

Jun 10, 2025

A clean white plate with grilled chicken, quinoa, leafy greens, and a glass of water.

At Ten Fld NYC, we believe the most powerful changes don’t happen overnight—they happen one small habit at a time. That’s why we guide clients to shift their nutrition and lifestyle slowly, sustainably, and intentionally.

Why One Habit at a Time Works

Trying to overhaul your diet, sleep, workouts, and stress all at once? That’s a fast track to burnout. Instead, Precision Nutrition coaches and current behavior research suggest focusing on just one key habit every two weeks. This approach allows your body—and your mind—to adjust gradually, so the habit sticks long-term.

How to Do It: The Ten Fld Habit Template

Every two weeks, pick one behavior to focus on. Practice it daily. Track it. Celebrate your wins. When it feels like second nature, move on to the next one.

Example Habit Plan (12 Weeks of Focused Simplicity)

Week	Habit Focus	Daily Reminder
1–2	Drink 1 glass of water on waking	“Hydrate before caffeine”
3–4	Eat protein with 2 meals/day	“Can I add protein to this?”
5–6	Add 1 cup of colorful veggies	“More color = more energy”
7–8	Go on a 10-minute walk daily	“Just get outside—rain or shine”
9–10	Limit phone before bed	“Shut down 1 hour before sleep”
11–12	Plan 3 meals for the week	“What’s my fuel game plan this week?”

You don’t need to hit perfect. Aim for 80% consistency and keep showing up.

Tips to Stay on Track

Use a visual tracker (printable or on your phone)
Share your goal with someone for accountability
Check in with yourself weekly: What’s working? What’s hard?

Final Thought: Progress Is Compounding

Just like strength training or boxing, your nutrition and lifestyle habits build upon each other. At Ten Fld NYC, we help you see that every small win is part of something bigger—your long-term health. You don’t have to do everything today. You just need to start with one thing.

Start small. Stay consistent. Grow tenfold.

🔗 Research & Sources:

Precision Nutrition – The One Habit Method
https://www.precisionnutrition.com/habit-based-coaching
BJ Fogg’s Behavior Model (Stanford University)
https://www.behaviormodel.org/
Atomic Habits by James Clear – Habit Stacking and Behavior Change
https://jamesclear.com/atomic-habits
The Science of Building Healthy Habits – American Psychological Association
https://www.apa.org/news/press/releases/2020/01/building-healthy-habits
Small Habits Lead to Big Changes – NIH News in Health
https://newsinhealth.nih.gov/2021/02/small-steps-make-big-changes
Nutrition Behavior Change via Habit-Based Interventions – Journal of Nutrition Education and Behavior
https://www.jneb.org/article/S1499-4046(20)30591-0/fulltext
Self-Monitoring and Long-Term Behavior Change – British Journal of Health Psychology
https://bpspsychub.onlinelibrary.wiley.com/doi/abs/10.1348/135910710X485826

Why One Habit at a Time Works

How to Do It: The Ten Fld Habit Template

Every two weeks, pick one behavior to focus on. Practice it daily. Track it. Celebrate your wins. When it feels like second nature, move on to the next one.

Example Habit Plan (12 Weeks of Focused Simplicity)

Week	Habit Focus	Daily Reminder
1–2	Drink 1 glass of water on waking	“Hydrate before caffeine”
3–4	Eat protein with 2 meals/day	“Can I add protein to this?”
5–6	Add 1 cup of colorful veggies	“More color = more energy”
7–8	Go on a 10-minute walk daily	“Just get outside—rain or shine”
9–10	Limit phone before bed	“Shut down 1 hour before sleep”
11–12	Plan 3 meals for the week	“What’s my fuel game plan this week?”