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How To Build Healthy Habits in 2022 | Destroying Negative Habits

Jan 10, 2022

New year, new me…..

Or should we say same you, different habit.

January is a time for taking note of current habits that you don't want and trying to build ones that will serve you.

It's a great time of year to do this because you have a lot of motivation to change after what tends to be a very heavy holiday period. 🍾 🎊

What people often forget is that building habits aren't easy. It’s simple, but not easy. πŸ™…‍♂️

As talks about in his book The Atomic Habit πŸ“– there are four stages to a habit and having an understanding of these are really important.

Phase 1️⃣ is the cue - something that sparks the habit.

Phase 2️⃣ is the craving - this is the feeling that you really need to do it.

Phase 3️⃣ is their response - this is the action that we think is the actual habit.

Phase 4️⃣ is the reward - this is the feeling, the taste from performing the habit.

To build new habits you need to have awareness of all four of these phases and you need to work on changing certain parts of it to actually change the habit. πŸ€”

The cue and the reward are the easiest places to start rather than the action itself.

If the cue is getting a notification on your phone, you can turn off notifications.

If the cue is seeing a snack in the cupboard, you can remove the snacks from your environment.

We are our daily habits and there are some things you can do to improve your habits and take your life to the next level.

Habit tracking-Update your phone notes or get a pen and paper and record your behaviours throughout the day. This will be a clear indication of where you’re actually spending your time.

Habit stacking- Stacking habits on top of each other can always help save time and increase your productivity. For example, consuming a podcast while in the gym means you’re working on all areas of your health at the same time.

Meal prepping while listening to an audiobook is another way of using your time more effectively.

Habit hacking- This is looking at a habit that you are wanting to stop and finding an alternative for it. If you want to reduce sugar intake and stop drinking coca-cola perhaps opt for a zero-sugar option. Then you can look at replacing that with sparkling water with fresh fruit in it, then maybe just go to sparkling water.

Before you know it, it will just be water instead of fizzy sugary drinks. It takes time and might sound odd but trust us, it works overtime.

I would love to hear your thoughts on this.

What habit do you want to build, hack or destroy in 2022?


Resources list

Atomic Habit πŸ“– - James Clear

Mel Robins - 5 Sec Rule 5,4,3,2,1

Dr Joe Dispenza - Surrender list


Have you ever thought about taking a break from alcohol?





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