Mia LaMotte (she/her): Hello disruptors and welcome to today's podcast episode. I'm your host, mia Lamont. And today we're gonna be talking about
Mia LaMotte (she/her): 12 weeks.
Mia LaMotte (she/her): And why 12 weeks is so important on your transformation journey. It is one of the things that has fascinated me. Throughout my career, because, you know, once you start on this transformation journey. You get some setbacks. You start again. You stop again, and you really want to find out what that sweet spot is. And I have, you know, done some of the research. And so today I'm going to be talking to you about
Mia LaMotte (she/her): the science and the psychology behind. Why, 12 weeks
Mia LaMotte (she/her): seems to be the magic number for meaningful transformation. So whether it's a business pivot, a habit, formation, or personal development, there's something special about that 3 month timeline. So today we're going to dive right into it.
Mia LaMotte (she/her): Alright, let's think about it. So 12 weeks is long enough to see real results, but short enough to main focus to maintain your focus and momentum.
Mia LaMotte (she/her): It's not a coincidence that many successful transformation programs from fitness challenges to business accelerators to
Mia LaMotte (she/her): anything that I've done before. You know, they're designed around this timeframe. But you know, some of you might be wondering why, like what makes 12 weeks so effective. So we're gonna talk about that. We're gonna dig into it. I love this. I love this subject, and I love that
Mia LaMotte (she/her): There's a lot of science behind it. I just did it because, you know, I trust the process.
Mia LaMotte (she/her): But to have some science behind it. For my, you know, folks that have analytical minds like this is going to be perfect for you to really understand and take a deep dive into. Why, 12 weeks is usually a really great container, which is why you probably see a lot of coaches using it. So there's okay, let's look at
Mia LaMotte (she/her): this neurological component. Right? Research shows that forming a new neural pathway.
Mia LaMotte (she/her): essentially rewiring our brains, it takes approximately 66 days of consistent behavior.
Mia LaMotte (she/her): Alright, now, I know some of you don't have 66 days of consistent behavior. Right? We will start for 3 days, and then we might take the weekend off, and then we'll get back on it, and we'll kind of go through this little
Mia LaMotte (she/her): dance with ourselves. Right? But I'm talking about consistent like you're doing the same things over and over and over again. Right? So 66 days is just a little bit more than 9 weeks and a 12 week program gives you those critical 9 weeks to build the foundation plus an additional 3 weeks to reinforce and solidify the new patterns.
Mia LaMotte (she/her): Psychologically speaking, our brains are wired to respond to goals that feel both challenging and achievable. So this is the psychological aspect. A week is pretty short, and then a year feels too long. You ever set yourself a goal for the year. And you're like, Oh, I have until December to get there.
Mia LaMotte (she/her): That's the reason why, right? It's just way too much time. But if you do a 12 week challenge right in that sweet spot. So it's enough to push you beyond the initial discomfort
Mia LaMotte (she/her): of change. But short enough that you can visualize the finish line from start to finish. Right? So if you set a goal January one, you know that March 31 is gonna be over. It might take you it. It might inspire you a little bit more to do it as opposed to waiting until December 31, st okay.
Mia LaMotte (she/her): and then from a business perspective like 12 weeks, aligns perfectly with quarterly planning cycles. So first, st quarter, second, quarter, 3rd quarter, they're all
Mia LaMotte (she/her): 12 weeks, so it allows your well, you know, and some change depending on the the months. But it allows companies to accept, to to really accept
Mia LaMotte (she/her): the change that is happening. Implement strategies set, ambitious goals measure results, and then, of course, correct anything that they need to within that single quarter. So this is gonna create natural momentum and accountability within existing business rhythms.
Mia LaMotte (she/her): So let me share a framework that I've developed through the years of working with different coaches, different clients. And it's called the 12 Week Transformation Curve.
Mia LaMotte (she/her): and it breaks down like this. So, weeks one and 3, you have your vision phase. You are excited. You are doing all the things you're taking a deep dive into all of the materials, but your progress might feel a little bit slow.
Mia LaMotte (she/her): So in this phase, it's all about setting clear intentions. It's about establishing baseline metrics and creating systems that will support the transformation journey
Mia LaMotte (she/her): keyword systems. Many of us just do things arbitrarily, and what I found is, you know, in my own personal journey and with my clients is like, there needs to be a system. And it needs to be predictable. Right?
Mia LaMotte (she/her): Okay? Weeks 4. Through 6.
Mia LaMotte (she/her): The resistance phase. This is when things typically get tough.
Mia LaMotte (she/her): Your initial excitement has worn off. You got obstacles and parties and weddings, and all of these other things that are distracting you right. And many people hit what I call the transformation wall.
Mia LaMotte (she/her): So this is where accountability becomes crucial. This is why you need to have someone who is supporting you, but who's also calling you out on your bullshit because you're gonna have some of it right? I have it, too, and thankfully, I have people in my life that call me out on it, and I absolutely appreciate that
Mia LaMotte (she/her): alright week 7 through 9 is your breakthrough phase. This is when you can push through. If you push through that resistance phase, something magical happens around week 7 or 8.
Mia LaMotte (she/her): Suddenly your new behavior starts to feel natural data points begin to show clear trends. So if it's a weight loss thing right, you might see the scale moving, or you might see the tape measure. Changing right? So your transformation starts to become tangible. Now you're excited. Now you're like, okay.
Mia LaMotte (she/her): I can do this. I am doing this right.
Mia LaMotte (she/her): and then weeks 1210 through 12, you're in the integration phase. So this phase is about solidifying your gains.
Mia LaMotte (she/her): reflecting on your lessons, learned and preparing to sustain the transformation beyond whatever program you're in.
Mia LaMotte (she/her): So this is where your temporary changes
Mia LaMotte (she/her): become permanent shifts. This is actually where the transformation usually occurs. So I've seen this pattern repeat in countless contexts from startups, pivoting their business models
Mia LaMotte (she/her): to established companies launching new products to individuals, mastering new skills. Aka myself. Right like, I know, you guys.
Mia LaMotte (she/her): if you've been following me for a while, you know that I do this program called 75 hard. I'm in a live hard year, and the whole purpose of that for me is to really master my own skills, to master myself, to really get into
Mia LaMotte (she/her): what is gonna make me mentally tough. It's not just about the physical in that program. It's about the mental toughness. So for me, like, I'm dedicating a whole year to it. And so
Mia LaMotte (she/her): you know, I highly recommend doing the same thing right? A year is where you really see transformation. But the 12 weeks is how we measure it. Right? We start in 12 weeks. We start another 12 weeks. We start another 12 weeks. So you keep going and you keep that momentum. So you have those goals and you get to complete them. Right? You get to see the transformation that you're wishing for.
Mia LaMotte (she/her): So let's look at some real world examples of why, the 12 week is a sweet spot.
Mia LaMotte (she/her): So accelerator programs like Y combinator run for approximately 12 weeks, and it helps startups achieve what might otherwise take years.
Mia LaMotte (she/her): fitness, transformations, show measurable physiological changes. After 12 weeks, like somebody. I think I read this meme before is like, you know, you start to notice after 3 weeks. But after 12 weeks other people start to notice. So when other people start to notice, you're like, Oh, yeah, I'm getting my groove in right. And so 12 weeks of consistent training, it's enough time for you to build muscle
Mia LaMotte (she/her): for you to have cardiovascular improvement and habit formation like right now, because I've been doing the 75 hard challenge. This is my second round since October 15, th like it's really easy for me to like, oh, gotta go for a walk. Oh, gotta go to the gym. Oh, gotta drink this water like those habits have been instilled right because I have been doing it consistently for more than 12 weeks.
Mia LaMotte (she/her): and then even the seasonal retail strategies operate on roughly a 12 week cycle, you know, aligning with natural consumer behavior patterns. But also, like the seasons, guys are typically in a 12 week, 13 week period. Right? So we're just following the nature, the rhythm of nature.
Mia LaMotte (she/her): So the consistency across these diverse domains is not coincidental. It reflects something fundamental about how humans adapt and systems evolve.
Mia LaMotte (she/her): Now, I'm going to address some common pitfalls and transformation programs.
Mia LaMotte (she/her): The 1st is what I call timeline mismatch, either expecting too much too quickly
Mia LaMotte (she/her): or stretching goals over too long a period both approaches diminish effectiveness, effectiveness. We're going to go back to this idea of losing weight. Right? If you wanted to lose. Let's just say you want to lose 5 pounds. It's a pretty easy goal, right for most people.
Mia LaMotte (she/her): And in order to lose 5 pounds, you're gonna give yourself
Mia LaMotte (she/her): 12 weeks to do that.
Mia LaMotte (she/her): I think that that's too long. Right? If you give yourself 5, you know 12 weeks to lose 5 pounds, you're probably gonna wait until the last 2 weeks or the last week to drop the 5 pounds. I say, that's more of a short term, a shorter term goal than 12 weeks. Okay.
Mia LaMotte (she/her): just another example of it.
Mia LaMotte (she/her): One of the other ways that we can. You know there's a pitfall. Is that
Mia LaMotte (she/her): you failed to build in the periodic winds throughout the 12 weeks.
Mia LaMotte (she/her): Your brain needs those dopamine hits to stay motivated. A good 12 week program has clear milestones at week 3, 6, and 9. So check in with yourself. If you have a coach check in with your coach at 3, 6, and 9, these things should be happening naturally, because you've had the breakthrough right? But 3, 6, and 9 those weeks you should absolutely be checking in and and even checking in with yourself. Okay.
Mia LaMotte (she/her): one of the one of the biggest mistakes that I see people have, and you know, been there done. That is, not having a strong accountability system.
Mia LaMotte (she/her): I remember, on this last round of a of 75 hard that I started I had a
Mia LaMotte (she/her): accountability partner, and something happened. We, you know, mixed communication.
Mia LaMotte (she/her): You aren't gonna be accountability partners for a while, whatever.
Mia LaMotte (she/her): And I was like, I don't need an accountability partner. I can do this like I've already done a 75 hard. I've done several rounds by myself. I don't really need an accountability, partner.
Mia LaMotte (she/her): and I have, you know, like 2 days, 3 days after I said that
Mia LaMotte (she/her): I had a day where I forgot to read.
Mia LaMotte (she/her): And you know, in this program, if you forget to do one of the things that you're committed to doing, you have to start over. And so it really does keep you more accountable. But also like it really does help to have someone that you're reporting this to? And who's asking, okay, where are you today? Have you done the things? Where are you? Okay?
Mia LaMotte (she/her): So you wanna make sure that you have, the especially in those middle weeks, that you have accountability partners or systems or coaches, because in the resistance phase that I mentioned is where most transformations go to die.
Mia LaMotte (she/her): So when you have the right support structure during this period, you have way, more success, alright.
Mia LaMotte (she/her): And then, finally, many of
Mia LaMotte (she/her): accountability programs, coaching programs, things that I've done. They really don't have anything. They neglect the post 12 week sustainability plan. So your transformation may take 12 weeks, but maintaining it
Mia LaMotte (she/her): requires ongoing attention.
Mia LaMotte (she/her): I say this, like, I hear a lot of people say, discipline equals freedom, I say consistent discipline equals freedom or consistency plus discipline equals freedom like we have still got to do the things that got us there to keep us there.
Mia LaMotte (she/her): Okay, just like in any relationship. I'm sure many of you have had, you know, like the diet is easiest for me. I don't know about you. Maybe you don't have, you know. Maybe you haven't had to go on a diet, but I've had, you know, plenty of them, plenty experience in that. And really, do you know it, it is very clear to me that you got to keep up the things that you did in order to lose the weight to keep the weight off period
Mia LaMotte (she/her): period period. Period.
Mia LaMotte (she/her): So same thing in anything. You gotta keep up the same activities that got you to the goal to keep you where you want to be
Mia LaMotte (she/her): alright. So for those disruptors that are listening to this, podcast I have some practical takeaways for you, right? Of course.
Mia LaMotte (she/her): So when you plan your next major initiative.
Mia LaMotte (she/her): I want you to consider framing it as a 12 week intensive push rather than an ongoing project.
Mia LaMotte (she/her): create clear and clear start and end dates. Next, podcast we're going to be talking about the 12 week year. And I think that is going to play beautifully into what we're talking about today. I'm going to do a book report on that.
Mia LaMotte (she/her): You want to break your 12 weeks into the 4 phases that I outlined with different objectives and success metrics for each phase. Remember weeks, one through 3, 4, through 6,
Mia LaMotte (she/her): 7, through 1010 through 12, all right. Document, everything. The insights gained
Mia LaMotte (she/her): during the true transformation are invaluable future initiatives.
Mia LaMotte (she/her): I remember when I was in a program and I journaled daily. Most of my journaling was emotional baggage and turmoil that was going on, and I used to focus on that a whole lot more. But the journaling really does help to look back and go go to that stuff and say, oh, my God! I can't believe I even lived that life right? So make sure that you're documenting everything
Mia LaMotte (she/her): and then build in your accountability, touch points every week, ideally with external stakeholders like a coach or an accountability partner who can provide objective feedback. Objective feedback is the key here, because if you get someone who doesn't believe in what you're up to. And they're a negative, Nancy, and they're not going to give you, you know, encouragement. And all of those things, or like really being neutral.
Mia LaMotte (she/her): then it could curtail your progress, so make sure that they are on board with what you're up to, and believe in what you're up to. Okay?
Mia LaMotte (she/her): And then, finally, like.
Mia LaMotte (she/her): set up a celebration at the end of the 12 weeks, many of us do not give ourselves enough credit. We beat ourselves up way too much.
Mia LaMotte (she/her): and when you, when you recognize
Mia LaMotte (she/her): your accomplishment, is cements the neural pathways of success and primes you for the next transformation cycle. So you want to make sure that you're celebrating. And if this is going to be a weight loss challenge for you, I am going to strongly encourage that your celebration does not include
Mia LaMotte (she/her): food or alcohol. Okay? And and the reason being is that it just kind of sets you up to start right back where you were before. Been there done. That got the T-shirts and the underwear and the socks. Okay.
Mia LaMotte (she/her): alright. So as we wrap up today's episode. I want to emphasize that transformation isn't just about changing what you do.
Mia LaMotte (she/her): It's about changing who you are. It's about becoming that person that does that thing that you are
Mia LaMotte (she/her): committed to have happen.
Mia LaMotte (she/her): So whether, if it doesn't matter if it's an individual organ organization, you have to become it right? So it's the kind of identity shift that requires exactly what a 12 week program can provide for you. Enough time to let go of old patterns and embrace new ones, but not so much time that you lose focus or momentum
Mia LaMotte (she/her): in our fast paced world. Right? We have so many distractions, and we want we want it now. So 12 weeks represents an ideal balance between the immediacy we crave
Mia LaMotte (she/her): and the patience that meaningful change demands.
Mia LaMotte (she/her): It's long enough to transform, but short enough to endure.
Mia LaMotte (she/her): Remember that true transformation isn't about time. It's about commitment.
Mia LaMotte (she/her): But if you're going to commit
Mia LaMotte (she/her): 12 weeks is a timeline that science, psychology and business success all point to as optimal.
Mia LaMotte (she/her): So join me next week, when we'll be talking about. We'll be going through the book the 12 week year, and I am going to be giving you a book report there. So reading comprehension is
Mia LaMotte (she/her): is a fundamental. So we will be talking about what the book lays out as
Mia LaMotte (she/her): optimal ways to use the 12 week year.
Mia LaMotte (she/her): And yeah, so we'll be exploring that. And until then keep disrupting
