About this episode

Eric coaches a listener on rebuilding her daily routine with small, sustainable changes after significant life transitions.

In this special episode, Eric coaches a listener named Birgit as she rebuilds her daily routine after a long-term illness and her children leaving home. Together, they explore practical strategies for habit formation, focusing on starting with a consistent healthy habits. Using frameworks like SPAR and RENEW, they discuss breaking habits into small steps, planning ahead, and responding compassionately to setbacks. The conversation highlights the importance of structure, self-kindness, and progress over perfection, offering listeners actionable advice for building sustainable routines during life transitions. Exciting News!!! Coming in March, 2026, my new book, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Key Takeaways: Rebuilding life after a long-term illness and navigating changes in daily structure. Establishing a consistent morning routine, focusing on a healthy breakfast habit. The importance of specificity and simplicity in habit formation. Strategies for reducing decision fatigue and avoiding procrastination. The SPA framework: Specificity, Prompts, Alignment, and…

People in this episode

Host: Eric Zimmer

Guest: Birgit

Topics covered

• habit formation
• self-compassion
• life transitions
• morning routine
• small changes
• coaching

Keywords

• habit formation
• self-kindness
• SPAR framework
• RENEW framework
• decision fatigue
• procrastination
• healthy habits

Mentioned in this episode

Books & works: How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life

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• How Small Changes Lead to Lasting Transformation in Your Life with Eric Zimmer · April 7, 2026 · 48 min

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