How to Build Healthy Habits and Set Goals

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FITNESS
SERIE

Up to 40% of your day is made up of habits – both good and bad. Learn all about habits and how you can develop more good ones and ditch the bad ones. Plus, learn the science and principles of goal-setting to set yourself up for success.

EPISODIO 1

What is a habit?

Discover why you have habits and what they’re made up of so that you can change your habits or form new ones. Habits are automatic behaviors performed in relation to different signals from your surroundings. They come from a deeper part of your brain, the basal ganglia. Habits follow the habit loop: context cue or trigger, action, and reward Even though habits are deeply ingrained, they can be changed! This course will help you learn how.

7 min
EPISODIO 2

How to identify your habits

You may have more habits than you realize. Learn how to distinguish them from your other behaviors. There’s a difference between habits and behaviors, and knowing that difference can help you identify habits you may not know you have. Habits are subconscious actions performed automatically in response to a trigger, and capped by a reward. Behaviors are actions that you are conscious of. Take time to identify the habits you have. You can’t change what you don’t know exists! Do you notice you repeat certain behaviors? Or always do them in a particular place, state of mind, or time? You may have more habits that you realized.

7 min
EPISODIO 3 • SÓLO PARA PERSONAS CON SUSCRIPCIÓN

How long does it take to form habits?

If only forming a habit were as easy as deciding to do it. Discover why habit formation takes time, and how much. Plus, learn why a consistent environment is important, too. It takes time to break or learn a habit. It also takes a consistent environment. There’s no rule about how long it takes to form or break a habit. It can take anywhere from a few weeks to almost a year. Be consistent, and don’t get discouraged. Give yourself as much time as you need. Also, maintain context cues or triggers. That usually means having a consistent environment in which you perform your new habit. Same place, time, or mental state.

7 min
EPISODIO 4 • SÓLO PARA PERSONAS CON SUSCRIPCIÓN

Smart strategies to improve habit formation

Effectively changing habits requires a strategy. Learn some basics, and also how you can use the strategies in the rest of this course to your advantage. Habits can be changed. Approach it systematically. Start with the action you want to make a habit. Break it down into smaller chunks if necessary. Make changes that directly relate to your habit. Try to establish helpful context cues or triggers. What will be the reward for your new habit? Some activities are intrinsically rewarding. But if you want, you can also engineer a reward. Use the habit formation strategies in the rest of this course to help you make forming or breaking a habit easier.

5 min
EPISODIO 5 • SÓLO PARA PERSONAS CON SUSCRIPCIÓN

Strategy 1: Repetition

You know it's the cornerstone of habit formation. Now learn how to engineer your environment to make repeating your habit change easier. You’ve got to repeat a habit change in order to cement it. But make the repetition easier on yourself by tying your new habit to a consistent environment. Remember: Even simple habits become a chore when you do them outside of your normal environment. So be consistent: Same time, same place, same everything to help your brain solidify your habit change.

4 min
EPISODIO 6 • SÓLO PARA PERSONAS CON SUSCRIPCIÓN

Strategy 2: Pairing

One of the best ways to learn a new habit is to pair it with an old one. Learn why, and how, in this session. Habit pairing – also called habit stacking – is attaching new habits to existing ones. It makes it easier for your brain to build up the neural connections necessary for habit formation. In order to use this strategy, pick the right habit to pair with. One you’ve got down, and that has plenty of time and space around it. Consider habit pairing a way of starting small – it’s less disruptive than trying to start something from scratch.

4 min
EPISODIO 7 • SÓLO PARA PERSONAS CON SUSCRIPCIÓN

Strategy 3: Breaking habits

Take control of your time by taking control of your bad habits. Discover a few tricks to breaking the bad habits weighing you down. Are your habits serving you well? If not, it my be time to get rid of them. Here’s how: Remember: When it comes to habits, willpower isn’t enough. It’s difficult to break a habit because it’s done unconsciously. Try to deal with what’s triggering the habit. Try to remove it, if possible. A change of environment is proven to help break a habit. Is there a way you can rearrange yours a bit to give yourself a fresh start? Try to give up the reward the bad habit brings. This can be difficult, but the fourth habit formation strategy can help.

7 min
EPISODIO 8 • SÓLO PARA PERSONAS CON SUSCRIPCIÓN

Strategy 4: Habit substitution

Struggling to break a bad habit? Learn how habit substitution can help you kick it for good. Instead of giving up a bad habit cold turkey, try substituting a new, healthy habit in its place. It’s a way to embrace the fact that you’ve got the habit, but make it more positive. Identify the habit you want to break, and think about what you could be doing instead. Snacking on chocolate? Don’t give up the snack, just substitute a piece of fresh fruit. This helps avoid giving something up cold turkey. That may work for you, but if it doesn’t, habit substitution is a gentler approach.

3 min

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Up to 40% of your day is made up of habits – both good and bad. Learn all about habits and how you can develop more good ones and ditch the bad ones. Plus, learn the science and principles of goal-setting to set yourself up for success.