How you can Turn Micro Habits Into Healthy Habits

 

How to Build Habits That Stick ��

Video taken from the channel: Lavendaire


 

How Tiny Habits Can Change Your Life

Video taken from the channel: Sustainably Vegan


 

Forget big change, start with a tiny habit: BJ Fogg at TEDxFremont

Video taken from the channel: TEDx Talks


 

How to Form a Habit

Video taken from the channel: SciShow Psych


 

The Science of Habits | Marco Badwal | TEDxFS

Video taken from the channel: TEDx Talks


 

How to Form a Habit Develop and Maintain Good Habits

Video taken from the channel: Freedom Kingdom


 

THE 20 SECOND RULE HOW TO BUILD A NEW HABIT

Video taken from the channel: Project Better Self


You’ll improve the time you spend with friends and family, as you’ll have more energy. You’ll likely get better sleep, which in turn creates a virtuous cycle where you’re also eating better. If you make your healthy habits social — by going to an exercise class with a friend or making healthy meals with a family member — all the better.

How to Turn Micro Habits Into Healthy Habits As the calendar flips to a new year, many of us are thinking about living, eating and feeling better in the days and months to come. One person who has been thinking about improving our habits for a lot longer than that is Heather McKee, PhD, a behavior change specialist who describes herself as. You can also use micro-habits to kick bad habits, like smoking.

For example, instead of forsaking cigarettes altogether, smoke one less a day. To develop a. Here is how I’d recommend doing that. Select what you want to get better at.

Start extremely small. Let’s use writing as an example. Start with one sentence first thing every morning. Keep this habit up for the next two weeks. Add two more sentences every morning for the next two weeks.

Then make. Your environment should make it easier to maintain the habit you’re trying to form. Keep the tools you need in the places you need them, and use them at a consistent time or in a consistent order. We’ve rounded up some tools related to healthy habits from brushing your teeth to becoming the queen of compost. Turn a healthy behavior into a habit in 4 steps.

All of these steps are well-documented in behavior change research: Pay attention on purpose; Joy; Consistency without perfection; Context; Scientists and researchers have studied how humans and animals turn a behavior into a habit, narrowed down to (1) reward, (2) repetition, (3) environment. How to turn snacking into a healthy habit Spot the triggers. Write down how you feel or what happens after you snack.

Shah believes if you are Clear your cupboards. If you fill your cupboards with crisps, chocolate and biscuits, that’s what you’ll eat. But if you Check your hunger. Do. Great ideas on micro habits.

Micro habits are a good way for people who have a hard time getting started on something to actually get started. Starting is 50% of completing something. If Steve agrees to write one sentence each day, this will hopefully inspire him to write more.

I’m going to agree to write one sentence a day for my blog. 10 More Steps to Change Unhealthy Habits. Identify the habits you want to change. This means bringing what is usually unconscious (or at least ignored) to your awareness.

Reward. Practicing self-affirmation—that is, praising yourself for a job well done or identifying how your habits align with your core values—after engaging in your healthy habit can help you stick to it. It may also be the most gratifying part of incorporating your habit into your day-to-day life.

List of related literature:

The tried-and-true method for forming healthy habits is a little like drudgery: you force yourself to do these actions day in and day out until one day (hopefully!) they become a habit.

“Visualization for Weight Loss: The Gabriel Method Guide to Using Your Mind to Transform Your Body” by Jon Gabriel
from Visualization for Weight Loss: The Gabriel Method Guide to Using Your Mind to Transform Your Body
by Jon Gabriel
Hay House, 2015

Instead, look at the habits that are neutral (going to the store, feeding the dog) and attach new, healthy habits to those.

“How to Get People to Do Stuff: Master the art and science of persuasion and motivation” by Susan Weinschenk
from How to Get People to Do Stuff: Master the art and science of persuasion and motivation
by Susan Weinschenk
Pearson Education, 2013

Begin with routine daily behaviors, but be sure to include any behaviors you wish you did not do or would like to stop doing.

“Theoretical Models of Counseling and Psychotherapy” by Kevin A. Fall, Janice Miner Holden, Andre Marquis
from Theoretical Models of Counseling and Psychotherapy
by Kevin A. Fall, Janice Miner Holden, Andre Marquis
Taylor & Francis, 2017

#1 Make new habit really Create a swarm of new specific easy to do.* habits you could do instead of #2 Make old habithard the bad habit.

“Tiny Habits: The Small Changes That Change Everything” by B. J. Fogg
from Tiny Habits: The Small Changes That Change Everything
by B. J. Fogg
Houghton Mifflin Harcourt, 2019

Begin by noting which of your habits fall into each category—unhealthy or healthy.

“NIV, Mom's Devotional Bible, eBook” by Elisa Morgan, Zondervan,
from NIV, Mom’s Devotional Bible, eBook
by Elisa Morgan, Zondervan,
Zondervan, 2013

The book lists all healthy habits that I had to inculcate in myself and how I did that.

“From the Rat Race to Financial Freedom: A common man’s journey...” by Manoj Arora
from From the Rat Race to Financial Freedom: A common man’s journey…
by Manoj Arora
Jaico Publishing House, 2016

Practice saying the mantra “Healthy boundaries,” and then honor these healthy boundaries by knowing when to turn off the computer, smartphone, and iPad.

“Managing Stress: Principles and Strategies for Health and Well-Being” by Brian Luke Seaward
from Managing Stress: Principles and Strategies for Health and Well-Being
by Brian Luke Seaward
Jones & Bartlett Learning, LLC, 2011

Here are just a few examples of habits: ✓ Physical energy • Plan and cook a healthy supper.

“Coaching With NLP For Dummies” by Kate Burton
from Coaching With NLP For Dummies
by Kate Burton
Wiley, 2011

List the five healthy habits for a long life.

“Modern Dental Assisting E-Book” by Doni L. Bird, Debbie S. Robinson
from Modern Dental Assisting E-Book
by Doni L. Bird, Debbie S. Robinson
Elsevier Health Sciences, 2020

The first step is recognizing how habits develop in the first place.

“Principles” by Ray Dalio
from Principles
by Ray Dalio
Simon & Schuster, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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44 comments

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  • This video is super helpful so I would love to see more like it. Now that I have a new school year coming up, I’ve been wanting to implement some new habits and I will definitely be using the Tiny Habits method. ��

  • This was in my recommended and I’m glad for it. You’re explanation to this was concise, informative and contextual. And you displayed your sources which many other channels do not do. Yahh just got another subscriber

  • I used to be a bodybuilder but after surgery which needed a LOT of recovery, my routine was gone.
    Totally gone ��‍♂️
    It’s been a year now and I’ve struggled to get it back, even when watching the glorious body I’d made for myself fade away.
    Frustrating….
    Now my dumbbells are at the bottom of the stairs and I have to deliberately move them out the way or break my toes

  • Thanks for “tutorial” ������ just yesterday I was talking to my husband how to make our 14yo son do his part of housework no problem for him to help, he just often forgets. I see now �� I need to anchor each task to some of his stereotype activity ���� Thanks Immy!!!

  • Hey Aileen. I wish to speak up my heart now. You just became my favourite sister. I look upon your journey, it’s been so inspiring. And it seems to be like you r already in your dream life.
    If u could, can u tell me how do u earn, because I do have my own dream life to be built but I’m like still not financially good enough to do what ever I want to do. So can you please give me any piece of advice upon this problem. Hoping for reply from my dearest sister��

  • THis happens to me all the time, I want to play a game I like, but plugging in the controller and booting up the ps4 takes too long and I just end up on youtube.. again

  • I like your wisdom, and you have a soft voice=

    not yelling out a obnousuas knowledge,,,, it would turn into obnoxiousness because of a preachy voice yelling which I cant stand,,,, so i do enjoy your wisdom, very nice……….Thank you………

  • HANGERS MAGIC..Every cloth that u can put on hangers whether wet or semi dry. ON HANGERS OUTSIDE. Then take all hangers after directly to the gardrobe. Ironing can wait.

  • as a former alcoholic that would routinely chug vodka straight from the bottle… I lol’d at the suggestion of removing the glasses.

    Although moving the bottles might help slightly more.

  • decide not to decide. if u decide to watch tv.then dont decide so. if u want to stay on the bed.first. then the laundry. decide vice versa. when u ends the u tube the laundry is done.

  • I like your basic premise here. Decrease the barrier by 20 seconds worth of effort. I’m tracking my habit building journey here http://www.onehabiteachmonth.wordpress.com I’d love your feedback on how to apply this concept to some of the habits I’m working on.

  • I’m astonished how they didn’t used the book ‘The power of habit’ have to say one of the best books ever, ever.
    The book is so well researched that it has already helped many. It points out how every habit has a reward and without reward we just won’t do the habit.
    If possible please read the book or its summary or guest.

  • After moving to another flat I started to keep chocolate and other sweets in a cuppboard above the fridge. I am quite short, so I can’t reach there without using the ladder. Usually I’m too lazy to go to the balcony to grab the ladder and climb, so now I don’t eat that much sweet things that I used to do. On the other hand when I receive sweets, I just ask my fiancee, who is much taller, to put them in the cupboard, so it’s no effort for me to hide them there.

  • I actually experienced this, I just never really thought of it. I used to play a lot of videogames on my computer, and since I had to move I had my desktop unplugged, just sitting in the desk without any cable. And just to avoid getting on all the hassle of looking for the cable, plugging it and all I went for like 2 weeks without playing at all.

  • This is true, I started picking up a book each day to try to break me free from my internet addiction. I started with a goal of at least 10-20/30 pgs a day, now I literally go out of my way to read to relax & get lost everyday lol

  • MAID MODE ON. Put yourself on servant mode n think that this is my job n i have to do it. dishes will be done n sink also will be shiny.

  • to start my day, I do 100 jumping jack upon waking, drink 2 glasses of water with my supplement, then i will be so alert to pray the rosary

  • Great work! Didn’t think about the positive or negative reinforcement techniques with habits before. Any suggestions for getting to bed early or not being late?

  • Good video but it’s now out of date. ‘Willpower as a finite resource’ is the idea of ego depletion and is false. This has only recently been discredited as the latest large scale analyses have shown.

  • Very nice. Interesting that there are 2 choices (generally): either make the positive habit 20s easier to continue or make the negative habit 20s more difficult

  • Key point @ 11:10.. for tasks that we have low motivation for, make it really easy to do them. Also, pick a trigger which this task will come after. Eg. after I drink me tea, I will drink some water.

  • We all have bad habits we’d like to get rid of or change. We also want to form new habits that are good for us. In this video I explain how to form a new habit and maintain it.
    Let me know if you have any questions.

  • I will keep a habits journal! I think it will reveal a lot more time “relaxing” in ways that I may not need or may not really be so relaxing… like on the phone

    Very interesting that the brain doesn’t have any way to favor positive or negative behaviors and awareness is the key to taking small steps of change

  • I want to fix my sleeping schedule, I want to be able to focus on studying mathematics (by doing it) during the hours of 12-7, and this would free me up for pursuing art and reading for the rest of the time. Maybe play a video game or hit the gym on alternating days.

  • I’m addicted to a game, I play it every time I’m stressed, and that kind of soothes me, can I use this game as a reward for short periods of time (like I’ll study and as reward I’ll play that game for 10 minutes), and thus create a new habit of studying while letting go of the bad habit of playing the game for long periods of time, is that possible?

  • Habits that sticks ✨
    ‌START SMALL. ��
    ‌start it slowly
    ‌do it daily… ����
    ‌FIVE SECOND RULE ⌚
    ‌dont think about it
    ‌get to it
    ‌m.a.s habit (might as well)
    ‌use a habit tracker
    ‌REMIND YOURSELF☺️
    ‌why
    ‌the importance
    ‌what got you here
    ‌REEVALUATE AND ADJUST ��
    ‌fit it in
    ‌make it happen
    ‌GET ACCOUNTIBILY��
    ‌get friends
    ‌someone as support
    ‌ADENTIFY YOURSELF AS..��
    ‌tell yourself what you wanna be, you are it
    ‌YOU ONLY FAIL BECAUSE YOU STOP TRYING ��
    ‌REFLECT AND REASSESS����
    ‌BE GENTLE ��

  • It is more of converting your immediate thought into action. It is possible that in the 20 seconds you generate another thought which can easily divert us. Very meaningful video for all those who understand the importance of habits.

  • I loved this so much, when I started watching you it was mostly just for the sustainability part of it but the fact that now you’re helping us and educate us on how we can improve ourselves and grow as a person is just amazing, thank you ❤️

  • I really want to make Meditating and Reading as daily habits, I started working on it since February but I’m failing on that:/ especially in April I failed terribly 7/30 reading and 5/30 meditating… I feel awful

  • Well, in regards on the phone reminders… if you have the habit of checking your phone and actually doing whatever you set up the reminder for, it actually builds up into a habit of doing what you set out to do. The potential problem is not doing what you set out to do, with or without the reminders, but if you actually follow through… problem solved. Seems like you’re dismissing the usefulness of setting app reminders, or seems like that study does, without really having thought out about it.

  • im going to break the academic norm and propose that these habits we talk about mostly are forms reflexes and that has implications. its the mind body connection which is electricity. i think the physiological part is minimal since lots habbits are broken instantly and relapses are okay if its not consistent.

  • I can confirm the study about the smartphone reminders… I’ve been taking the pill for 4 years now every evening at 7 pm and if I don’t have my alarm to remind me I completely and absolutely forget about it… After 4 years of doing it every evening! Glad that it’s at least not just me…

  • That was a great talk and great insight. Although I might not agree that a simple app can have such a great impact. Probably even himself overestimates the effect of that app and the main things have been done within himself and through hard work, not external tools.

  • This is a great philosophy and now that I think about it, I’ve been doing this already with some of my habits but I understand now this is the reason some attempts failed so far! Great video, great explanation ��

  • Awesome talk! I think that visualizing the motivation 1st is key and finding the right spot in the Daily routine where the new behavior/habit fits, I also loved the ritual of celebrating e.g. Charles Duhigg suggested to allow the Chocolate only after exercising as a reward instead of just eating it in front of the TV and the cue or trigger for the exercising could be after I woke up and went to the bathroom I do an exercise, starting small with only a few repetitions as suggested in this talk! Cool stuff!!!

  • More about Tiny Habits & BJ Fogg here: https://www.tinyhabits.com/
    I HOPE YOU LIKE TODAY’S VIDEO!! It’s a little different because I wanted to try something new, so let me know if you would like to see more videos like this! xx

  • What about ‘large’ habits, that aren’t so much as “brush your teeth,” as they are things like “go and study”? Things that take longer than a couple minutes or seconds of automatic movement.

  • I wonder if there’s a correlation between people who form habits quicker and people who are more prone to addiction. My understanding is they’re in mostly separate areas of the brain, but I’m not certain.

  • Oh man, “habit” doesn’t sound like a word anymore. Help!
    Are there any studies into why when a word is repeated often enough, it stops sounding like a word? That could be a fun topic. What is that even called?

  • I am usually not interested in psychology, just not my thing.

    Though I feel this channel not only has a good track record with info, but also makes sure that almost everything is applicable, making the subject just a tad more interesting and useful.

  • You want to break the habit of hitting the snooze button? I can tell you, first, it helps to choose a clock with a very loud, obnoxious alarm; the kind of alarm you have no hope of sleeping through. Second, you have to put the clock with the alarm somewhere you have to actually get out of bed to turn off.
    But third, you will find it tremendously helpful if you can actually get to sleep eight to nine hours before the alarm goes off and sleep all the way through the night, uninterrupted. People who have a habit of regularly getting a full night’s sleep don’t have any use for the snooze button.

  • So piggybacking the habit of putting a cigarette back into the pack onto the habit of taking it out… hm… too simple. won’t work…

  • Thank you for sharing such a wonderful video! Knowing that it is ok to start and continue little, instead of trying to achieve a visible change quickly, actually makes it easier to try the things I’ve been wanting for a while, like revisiting a book. I appreciate this a lot, and I feel mentally freer already after watching this. Thank you!!

  • NOTE TO SELF:
    1). Choose a “Tiny Habit” and get started today. Forget about waiting for motivation and willpower because they sometimes check out… especially when I go looking for them.
    2). Remember “I can let things happen or I can make things happen.” Choose the latter and make “Tiny Habits” happen… start today!
    3). Read “Tiny Habits” (B.J. Fogg). Learn… implement… be wildly optimistic!!!
    4). Thank Immy for her inspiring content and another powerfully informative video.
    5). Repeat! Often!