Building Healthy Habits (5 Hacks for Habit Building)


How to Hack Your Habits

Video taken from the channel: Matt D’Avella


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Little Known Questions About How to Build Healthy Habits (5 Hacks for Habit Building.

Video taken from the channel: shannon vessot


How to build HEALTHY HABITS for EXERCISE and DIET | Plus 5 HACKS to make them STICK

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How How to Build Healthy Habits (5 Hacks for Habit Building can Save You Time, Stress, and Mone…

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Hacking Your Brain’s “Reward System” to Change Habits

Video taken from the channel: DrJud


What to Do When You’re Too Lazy to Stick to Your Habits

Video taken from the channel: Thomas Frank

You can also use programming hacks to help build NEW healthy habits: EXERCISE: If you want to exercise more, set calendar alerts at the beginning of your week so that every day at 8AM you receive a cue (ding! on your phone) and a reminder to do the activity. You’re much more likely to stay on target when the activity has been scheduled ahead of time. How How to Build Healthy Habits (5 Hacks for Habit Building can Save You Time, Stress, and Money. Examined by Melinda Ratini, DO, MS on August 20, 2018 IMAGES SUPPLIED BY: 1) Mizina/ Thinkstock 2.

Today, I want to expand upon these thoughts and talk about how you can start replacing the old (and unhealthy) habits with new (and healthy) habits geared toward your success. These new habits will position you to realize your full potential and thrive across all of life. There are many keys to building successful habits. Take the Healthy-Habits Well Challenge: Now that you know what it takes to start building healthy habits, try the new Well Challenge, which gives you a small tip every day to help you move more.

3 Simple Hacks for Building Healthy Habits An interview with professor Wendy Wood. Posted Nov 28, 2019. SHARE In fact, studies suggest that it may take six to nine months to build a habit. Ideas to make your habits more fun: Creating a tracker, stick it on your fridge and tick it off, ten ticks in a row means you get a reward.

Play a game, can you top your PB or the amount of writing. For example, use olive oil instead of butter for frying. Reduce salt by adding spices instead. Choose leaner cuts of meat and trim off visible fat before cooking.

Something that I’ve done over the years is to drastically cut down on red meats at home and increase my intake of fish and poultry. When it comes to building habits and creating change, for most of us the problem isn’t a lack of information, it’s a lack of implementation. They say that it takes 21 days to form a new habit. Whilst repetition is important, it’s not the only ingredient and I’m sure we’ve all built new behaviours a lot faster than 3 weeks.

Build Healthy Habits. Plan. Identify unhealthy patterns and triggers. Set realistic goals.

Write down steps to help you achieve them. Change your surroundings. Find ways to make healthier choices easy choices.

Remove temptations. Work for changes in your community, like safe places to walk. Ask for support. Developing long-term healthy habits doesn’t mean you have to give up all of the ‘bad’ stuff entirely and forever.

Rene Ficek, a Registered Dietitian and the Lead Nutrition Expert at Seattle Sutton’s Healthy Eating explains it terms of adopting healthy eating habits: “Healthy eating doesn’t require you to cut out your favorite foods once and for all,” she said.

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

#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

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

One strategy that helps is what behavioral scientists call habit stacking.9 Habit stacking is simply the process of adding a new habit on top of an existing one.

“The Brave Athlete: Calm the F*ck Down and Rise to the Occasion” by Simon Marshall, PhD, Lesley Paterson
from The Brave Athlete: Calm the F*ck Down and Rise to the Occasion
by Simon Marshall, PhD, Lesley Paterson
VeloPress, 2017

For example, you can develop a habit that will make you “need” to work out at the gym.

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

10 Steps to ADD-Friendly Habit Building 1.

“ADD-Friendly Ways to Organize Your Life: Strategies that Work from a Professional Organizer and a Renowned ADD Clinician” by Judith Kolberg, Kathleen Nadeau
from ADD-Friendly Ways to Organize Your Life: Strategies that Work from a Professional Organizer and a Renowned ADD Clinician
by Judith Kolberg, Kathleen Nadeau
Taylor & Francis, 2012

I’ve already shared this, but it’s worth repeating: You don’t have to add time to learn new habits, you just have to replace the old habits.

“Millionaire Success Habits” by Dean Graviosi
from Millionaire Success Habits
by Dean Graviosi,

THINGS I DO: I eliminate foods for at least one month and then reintroduce them, keeping a food journal or notes in my cell phone to document changes in my energy, mood, and digestion.

“Lexi's Clean Kitchen: 150 Delicious Paleo-Friendly Recipes to Nourish Your Life” by Alexis Kornblum
from Lexi’s Clean Kitchen: 150 Delicious Paleo-Friendly Recipes to Nourish Your Life
by Alexis Kornblum
Victory Belt Publishing, 2017

Healthful habits are part of the recipe for recreating yourself.

“Prakriti Your Ayurvedic Constitution” by Robert E. Svoboda
from Prakriti Your Ayurvedic Constitution
by Robert E. Svoboda
Motilal Banarsidass Publishers, 1996

Repetition is key when building new habits.

“The Transgender Teen” by Stephanie Brill, Lisa Kenney
from The Transgender Teen
by Stephanie Brill, Lisa Kenney
Cleis Press, 2016

Alexia Lewis RD

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

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  • 0:33‘ Yo, thank me later, you could add free gems, coins, gold or whatever from → RendozGuides ඕනෑම කෙනෙකුට බොහෝ සම්පත් ලබා ගත හැකිය

  • oh my, you’re a genius. I’m having bad laziness/procrastination problems all my life and I haven’t taken action on it until just recently. I’ll try your strategy. If it works, I’ll subscribe.

  • What if people and their decision on your life becomes a obstacle in building habits. Like mom and dad(They try to make your life better, but sometimes makes seriously damaging descisions)

  • Pairing habits has always worked well for me, as long as I make the plan and decision to do so. Like, I made a rule that before I eat I need to do a quick workout, which worked two-fold because I then started using the downtime of preparing food to get a workout in, rather than snacking/grazing. Thanks for this video.

  • What if the habit I want to pick up is picking up after myself. (shelvers open, drawers, toilet seat, stove, dirty dishes, clothes, locking doors).

  • Si haces cadio antes de tu rutina, el glucogeno de los músculos se utiliza antes, y no rendís lo mismo haciendo “pesas”. Por eso siempre se recomienda hacer cardio al final, quitando lo que haces para entrar en calor.

  • I like the idea of setting up reminders because it really is hard to remember something new sometimes.

    I like doing hard or long task for 15min at a time. I break things up and choose what to do during a extremely focused 15min intervals. That way when the villain (Ms. Suella) part of my brain try’s to keep me from getting things done, I say it’s just 15min. You can do 15min, no problem. If 15 is too much try 5 minutes. 15 minutes is my magic number and it’s amazing how much you can do if you’re completely focused.

  • Thanks for including that you went to the bathroom so many times because that’s the one thing that I’m self-conscious about when I drink a lot of water

  • Man I love your videos, even your podcast but i don’t know why I cannot pay attention on them. They don’t catch me like matt ones

  • I already make things easy for me, turn off facebook through apps (but then re-activate it as soon as I can come up with an excuse), I have a set routine (which I then break) and I am just generally stubborn, lazy and unwilling to do set work. Any more tips?

  • Already achieved this level? Still want to massively level-up your self-discipline? Easy, just have kids and play again. I dare you.

  • You are Worthy of everything you desire. Make a Decision of what you want, Back it with Burning Desire and take Aligned Action. Your Life will transform before your eyes ♡ Awesome Video!

  • I intentionally do cardio last s this guarantees i have enough time to do some amount of weightlifting (I don’t value health, i only value the appearance of health,, so 1st thing muscles is the way to go).

  • I have problems from an overdose of drugs 2 years ago terrible memory problems and getting bloodwork what can I do I feel so lazy sometime

  • I’d really like to see a goal-setting video. I’ve lost 90 lbs over the past 16 months (10 to go), and now that I’m almost at my goal, I’m not sure how to set fitness goals to keep myself motivated once weight loss is no longer a goal. Chasing more numbers (in terms of strength or fitness) doesn’t really appeal.

  • The biggest thing for me was definitely laziness. Once we get in a consistent flow, our habits come naturally to us, and even if were feeling lazy. Definintely going to use these tips! ��

  • Hi Matt! Thanks for this video (and all your videos!!). Do you have an App to calculate how many time you spent on cardio, audiobooks and bottle drunk? (It could be awesome if we had an app grouping all these habits! Drink, Time on Gym, Time on Cardio, Time on blablabla…) Clicking on it every day to see how we spend our time.:)

  • I love habit videos! I feel so “put together” when I repeat habits that help me every day and tracking them. Inspires me to do my own challenges.
    PS Matt, you are a babe with a backwards hat on.

  • Wow! I love your transitions and music and mood and topics and literally everything about your channel! Thanks for sharing. It’s really inspiring to see!!

  • Wow, Thomas… this video spoke to me on SO many levels. You hit all my nerd buttons and even mentioned pretty much every habit I’m trying to form, including taking care of my plants and writing the next Harry Potter level novel. And now, time for elevensies while I watch this again.

  • If the 2-day rule is the thing that you follow to take more seriously, then why not follow that with all your challenges? Doesn’t it just seem like you are doing something for the sake of doing it, if it’s not a serious change, i.e breathwork, waking up at 5am, or that you don’t take them that serious, to begin with? (Like stopping coffee)

  • here’s a new habit for you: get to the point! really, I wanna know about some card game or youtube codes, I’d watch a video about that.

  • I really want to know how these youtube algorithm works… Why were there videos with vegetarian dogs and tutorials for boiling water in my recommendation.

  • Simple method
    to hack positive affect

    In affective neuroscience, it is well known that behaviors that involve continuous high and positive act/outcome discrepancy (gaming, gambling, creative work) correspond to elevated dopaminergic activity and a feeling of arousal, but not pleasure. However, for many individuals engaging in similar activity, a feeling of pleasure is also reported, but only when their covert musculature is inactive (i.e., a state or rest). Because relaxation activates opioid systems, and tension inhibits them, it is postulated that dopaminergic activity stimulates opioid activity, but only during resting states.

    This hypothesis can be easily tested and is described in greater detail below. If correct, it will demonstrate for the first time that elevated and sustained arousal and pleasure, or ‘eudaemonia’ or ‘happiness’ can be induced easily through simple modifications of abstract perceptual properties of behavior that anyone can easily do throughout the day.



    Opioid and dopamine systems represent bundles of neurons or ‘nuclei’ in the mid brain that are respectively responsible for the affective states of pleasure and attentive arousal, and sub-serve the neural processes that govern motivation.


    Eating and drinking, having sex, and relaxing or resting all activate opioid systems, whereas the anticipation or experience of positive act-outcome discrepancy (or positive surprises or meaning) activate dopamine systems.


    Taking our pleasures increases our attentive arousal, and increasing our attentive arousal accentuates our pleasure. If these systems are concurrently activated both are accentuated or affectively ‘bootstrapped’, as both pleasure and attentive arousal will be higher due to their synergistic effects.


    As characterized by the well documented ‘flow response’ (pp.82-86), consistently applied contingencies that elicit pleasurable resting states and consistent attentive arousal result in self-reports of heightened pleasure and energy. This emotional experience can be easily replicated by simultaneously applied contingencies that elicit rest (mindfulness protocols) and meaning (imminent productive behavior and its uniform positive implications). To achieve complete rest and accentuate positive affect, these contingencies must be applied for periods of at least a half hour or more. Just as one sets meditative sessions to last for a set time period and frequency to be effective, so mindfulness and meaning sessions must be similarly arranged, with cumulative sessions if possible charted to provide proper feedback of efficacy. Finally, the intensity of positive affect will scale to the importance or salience of moment to moment meaningful behavior, with the more meaningful the task the higher the pleasurable affect.


    Affect is as much an aspect of how information is arranged as what information is, or the abstract rather than normative properties of behavior. It follows that as a positively affective state, happiness is not just a product of what we think, but how we think, and derives not only from our pleasures but also from our incentives. Positive incentives can accentuate those very pleasures that we wish to maximize, and conversely, associated pleasure will increase the ‘appetitive value’ or ‘liking’ of incentives (or in other words, increase the value of productive work), and all sustained by simple choices within our grasp, as is ultimately happiness itself.

    I offer a more detailed explanation in pp. 47-52, and pp 82-86 of my open source book on the neuroscience of resting states, ‘The Book of Rest’, linked below.

    This above book is based on the research of the distinguished neuroscientist Kent Berridge of the University of Michigan, a preeminent researcher and authority on dopamine, addiction, and motivation, who was kind to vet the work for accuracy and endorse the finished manuscript.

    Berridge’s Site


    Meditation and Rest

    from the International Journal of Stress Management, by this author

  • I did the same thing when I was a kid. I made a rule that I’d practice piano for 5 minutes every time I walked by the piano.

    The piano was next to the bathroom.
    (and today all of my income comes from music)

  • Biceps, biceps, biceps�� Great video! Your channel has become my new fav! The content and quality and creativity and humor is so good! You are very talented!

  • You don’t have to go to the gym, you get to go to the gym. Aren’t you lucky?! Gratitude and patterns of speech can really help get the right mindset to drive your habits. I detect a certain amount of resistance and compulsion in the way you approach the habit of going to the gym… odd in a video about hacking habits!

  • Lol, I kinda just figured out this work when I left my dumbbells in the kitchen, that’s also where I go to study and work on my videos. So what I do, when I’m stuck, I procrastinate, this way, I just pick up my dumbbells and work out. I also have this fitbit which always reminds me to go jogging, but the lack of bordem stops me, so I intergeated Pokémon go, into my jog, making it more fun.

  • I’ve noticed that grouping related habits together and gaining “momentum” is really helpful. I still gotta add more water into my mix, but so far I’ve been doing low-carb, intermittent fasting, squats, podcasts, and audiobooks on a daily basis. Still have a whole list of things, but it’s been a great journey.

    Thanks for your videos!

  • This is called habit stacking (nice approach combining it with programming concepts!) Habit stacking is SUPER effective fantastic tips!

  • What if I am aware of the reward of a bad habit, and I update the rewards value through awareness and I still find the reward valuable? If a bad habit have a pleasant reward wouldn’t awareness just amplify the “bad reward”?

  • After you try to become aware of how you feel while acting out your habit, should you follow up with a diary or something else? Is there a next step?

  • You can learn more about the if-then logic & The importance of Environmental change in Benjamin hardy’s book: Willpower Doesn’t Work. (A good read imo)

  • One minute I’m casually watching this in the background the next I realise you’re referencing magic and now have my full attention ��

  • I’m not sure what to do. Should I walk 40 minutes only 2 a week to make it easier to achieve or walk 4 times to actually make a difference the first month?

  • I’m just saying…that’s an awesome dishwasher lol
    We need a new one because it has mold and our apt complex still hasn’t fixed it and it’s been months
    Thanks for bringing that to the forefront of my mind, Matt. ����

  • it’s a good video, however in my opinion less applicable when you have small children. Since it assumes you have time to focus on yourself.

  • I have never seen a video from him before until now, and I would just like to comment that this guy has some really intensely beautiful eyes.

  • I started so many good habits during quarantine (so 90 days) and as soon as I went back to my “normal” life the habits immediately fell apart:(

  • im really over weight, i’ve been blowing my money on every thing but food, i go for weeks and weeks eating hardly anything, i know if i didnt waste my cash on things other then food, i’d be even fatter, managing to stay around 22 stone, need to make exercise as a new habit… i stopped smoking nearly 10 years ago, but, we need to eat to live, its hard, good video

  • Just a note. That quote at the beginning is not from Aristotle, but form Will Durant. When he tried to summarize Aristotle’s thoughts on morality, he created that phrase. Not to say, that Aristotle didn’t think that, just that the wording comes from someone else.

  • Awesome,….., Awareness has helped me learn so many good habits,…, and break so many bad ones. It’s really a universal panacea!!!!

  • Since your body (kidneys) can process approximately 2 litres of water or other fluids with water like coffee a day, the water intake surprises me.
    3 habits at once. Brilliant! Why didn’t I think of this.

  • Nice video and clearly a lot of work has been put into this.
    But I still don’t understand how awareness helps me get rid of bad habits.
    And the specific example of cigarettes is telling yourself that they stink?
    I’m very doubtful that this can help re-wire my brain.
    Please be more specific on applying the solution.
    This seemed informative but eventually just feels like you’re trying to sell me something instead of genuinely helping me.

  • Here is a simple way from affective neuroscience to increase dopamine (arousal) and opioid (pleasure) in the brain, and to increase productivity and self-motivation.

    Hypothesis and proof below.

    HYPOTHESIS: Dopamine release will stimulate endogenous opioid systems when the latter are in a non-suppressed state.
    EXPLANATION AND ‘PROOF’: Activity that involves continuous positive act/outcome discrepancy or novelty (productive or meaningful behavior) while the covert musculature is inactive (a resting state) will result in heightened feeling of pleasure and arousal, or ‘eudaemonia’, ‘flow’, or ‘peak’ experience. This derives from the observation that neuro-muscular tension (or stress) inhibits endogenous opioid (pleasure) release, while relaxation accentuates it, the latter permitting opioid systems to be further stimulated by increased dopamine release (arousal) elicited by meaningful behavior.
    The reason this explanation does not appear evident from general observation is that its counterpart as ‘flow’ or ‘peak’ experience is described through literary metaphor and not scientific language and obscures the independent and dependent measures that accurately describe it. The virtue of this explanation is that it is easily testable by anyone. Just get into a relaxed state (mindfulness protocols are the best way to do this) and then exclusively pursue or anticipate pursuing productive activity for periods of a half hour or so, and voila, you will have a flow or eudaemonic experience. It is that simple.

    I offer a more detailed explanation in pp. 47-52, and pp 82-86 of my open source book on the neuroscience of resting states, ‘The Book of Rest’, linked below.

    This above book is based on the research of the distinguished neuroscientist Kent Berridge of the University of Michigan, a preeminent researcher and authority on dopamine, addiction, and motivation, who was kind to vet the work for accuracy and endorse the finished manuscript. Berridge’s Site and his article from ‘Scientific American’ magazine on the neuroscience of happiness.

    Meditation and Rest
    from the International Journal of Stress Management, by this author

  • Thank you for this!
    This has helped me to scratch the surface of how Ive built up all my bad habits.
    The Brain guy reminds me of Headspace’s avatar for The Mind.

  • Hi, new subscriber here and loving your videos! I also love that you use so many aldi products it is possible to be eco-friendly on a budget! Keep up the great work:)

  • This is such a good video, thank you so much Matt! Been following you for a while but never took the time to really sit down and watch and I am so disappointed in myself ahah. I’m so motivated now I feel like I could grab some shoes and go for a run (unfortunately it’s 10:35pm. Yikes.). Although I did choose three habits I want to follow in 2020 and made a schedule. Hopefully I’ll be able to keep them up for at least a full month! Anyway, thank you again. The quality of your videos is astonishing!

  • Great animated video! Rarely struggled quitting undesired behavior, except for swearing a ton. I still think there’s content missing on youtube that’s covering “How to continue doing things that feel unrewarding & used to be rewarding”, especially if you feel like you have a lot of grit / willpower generally speaking.

  • I have been doing your challenges ( lucid dreaming, taking cold showers, quitting sugar…) it has helps me with everything also audible is good thank you for being a youtuber you show people how we should be to be more productive, active, happy…❤️��

  • this video come to my youtube home after I watched and subscribe “I’m an ordinary mom, jin” about how she changes habit to workout and learn English” and I changed my habit in 2 days in row *so proud
    I subscribed you

  • The Brilliant discount still works! Thank you so much for the 20% off!! I’ve been looking into sharpening my math skills as well as learn quantitative finance and never got around to it. This is great motivation to really start learning (and having the accountability of buying a whole year) ��

  • I discovered your channel about 3 days ago and I can’t stop watching your videos. I already took your free course and I’m reading your book. I love all the pop culture references and the nerd/geek comments you make! Keep it up man! Greetings from Argentina!

  • I was actually struggling with this for a long time and here is my solution to the problem: I have a list of things I have or want to do daily (often), weekly, monthly or infrequently. And every evening I plan 3 6 of these activities for the next day. The planning takes 2 minutes, I do it on my phone before sleep. Also, I have rated each activity as Cognitively, Physically or Socially exhausting and I try not to have more than 2 of the same type for the next day. This system works for me well. I use it to plan my free time (or rather not-job time).
    Recently I also added routines. E.g. whenever I am leaving my computer, I bring the place to its original state (basically clean the place), or morning/evening routine. These help me build some automatisms in my life and sort of works like your ifs if I do this, then I do that, then I do that, than the routine is done…

  • Awesome video again! At the moment, I try to build habits of waking up early, reading more, Bulletjournaling and so on and so forth, and over the last days, I didn’t really do them as I wanted to, but this Video has motivated me to go on again and try to master as many habits as possible ��I really gotta say thank you for all those videos on habit change and all the other motivating videos. Over the course of the last few months, your videos have impacted my life in such a positive way and I always get so much value out of your videos. Your work is amazing, and I am so thankful for your videos ������keep up the great work mate

  • Man this guy got something interesting to tell the audience.. not that thing he says is different but he makes them sound different and healthy and happy..
    It’s been a day I subscribed this guy right here and yah it has huge impact on the way I think now.. let your mind absorb the things and stop comparing, make little little changes.. just like saving each buck each day just implement a habit..a tiniest one and carry it forward for a week or so and you’ll see the impact..take an example of nofap and carry it for a week or take something small and let it grow on you in a good way..
    Thanks man!! Really a guide to me..