Overview of The Model Health Show with Shawn Stevenson and Jon Gordon
This episode is a deep dive into the power of habits, with bestselling author and leadership expert Jon Gordon explaining how small, positive routines shape identity, health, performance, and relationships. Shawn Stevenson and Gordon explore why habits work, why people struggle to follow through, and how to make habits simple enough to actually stick. The conversation blends mindset, physical health, spiritual practice, and practical behavior design into a clear message: your life is built one habit at a time.
Key Takeaways
-
Your habits are shaping your identity.
Gordon emphasizes that habits aren’t just things you do — they become who you are. This includes actions, words, beliefs, and even your thoughts. -
Positive habits create exponential growth.
The goal isn’t just to improve a little; it’s to build routines that compound into better health, stronger relationships, more confidence, and greater resilience. -
Negative habits also compound.
If positive habits elevate your life, negative habits can quietly destroy it or keep you stuck in the same place. -
Simplicity is what makes habits stick.
People often fail because they choose complicated habits they don’t enjoy. Gordon argues that lasting habits are usually small, practical, and rewarding. -
Joy matters.
A habit is much more sustainable when it feels good. Gordon encourages people to choose habits they genuinely love doing.
Habits Discussed
1. Squatting Like a Child
Gordon says practicing natural squatting is a simple physical habit that supports longevity, mobility, and strength. He describes how this changed his own body and flexibility.
2. Reducing or Eliminating Drinking
He frames this as a powerful habit to test in your own life, noting that many people feel better when they reduce alcohol.
3. Walking of Gratitude
One of his most important habits is taking a gratitude walk. He recommends starting with just 10 minutes and using that time to reflect, feel thankful, and shift mood and mindset.
4. Morning Sunlight
Getting sunlight in the morning is highlighted as a simple way to support energy, alertness, and sleep quality.
5. Talking to Yourself, Not Listening to Yourself
Gordon teaches that negative thoughts should not be accepted as truth. Instead, he recommends replacing them with truth, encouragement, and affirming self-talk.
6. Becoming Your Own Greatest Encourager
He stresses that most people speak to themselves in ways they would never speak to a friend. A key habit is learning to encourage yourself consistently.
7. The Habit Before the Habit
This means setting up your environment so the desired behavior becomes easy:
- Put workout clothes out the night before
- Leave a book on the couch or bed to encourage reading
- Write encouragement phrases ahead of time to counter negative self-talk
8. Playing Your Highlight Reel
Gordon recommends mentally revisiting your best moments, wins, and confident performances before important situations. This builds belief and presence.
9. Smiling More
He points out that smiling changes brain chemistry, boosts mood, and helps create human connection.
10. Lifting Weights
He shares that lifting weights made him feel younger, stronger, and more confident. He emphasizes that resistance training becomes even more important with age.
11. Recovery as a Habit
He also notes that recovery is essential for athletes and high performers. Without intentional recovery, progress can break down.
12. Lifelong Learning and Teaching
Gordon says growth never ends. Being a lifelong learner keeps you expanding, and being a lifelong teacher helps deepen your own understanding.
13. Be Still and Be Silent
Silence, prayer, and meditation are presented as a way to reconnect with deeper power, reduce chaos, and create clarity.
14. Praying with His Wife
He shares that nightly prayer with his wife became the single biggest habit that transformed their marriage.
Practical Action Steps
- Choose one habit you actually enjoy and commit to it first.
- Make it easy:
- Prepare clothes, books, or tools ahead of time
- Reduce friction in your environment
- Start small:
- 5 to 10 minutes of walking
- A short gratitude practice
- Brief morning sunlight exposure
- Replace negative self-talk with deliberate encouragement.
- Write down your top 10 favorite activities, then identify 1–3 that can become regular habits.
- Prioritize recovery if you train hard or compete.
- Build in quiet time for prayer, reflection, or meditation.
- If you’re in a relationship, create a consistent shared ritual, such as praying together.
Notable Insights
- “You are your habits.”
- “Talk to yourself, don’t listen to yourself.”
- “What you look for shows up more in your life.”
- “You don’t need 93 habits. You just need one.”
- “In stillness there is power.”
Final Message
The episode’s core message is simple: transformation doesn’t come from overwhelming change, but from choosing a few positive habits that are easy to repeat and deeply aligned with who you want to become. Gordon’s approach is highly practical: find what you love, reduce friction, build consistency, and let small wins compound into a better life.