EP 20: Habits - Almost Half of What We Do!

EP 20: Habits - Almost Half of What We Do!

Hey everyone! In this episode, I'm diving into the fascinating world of habits. Did you know that almost half of what we do daily is driven by habits? Let's break it down.

What Are Habits? Habits are automatic behaviours triggered by specific cues, requiring minimal thought. Our brains love habits because they save energy and help us move through life efficiently.

The Habit Loop (from Atomic Habits by James Clear):

1. Cue – The trigger that starts a habit.
2. Craving – The desire for a specific outcome.
3. Response – The actual habit or behaviour.
4. Reward – The benefit that reinforces the habit.

If one step is missing, the habit won't stick. Today, I’ll focus on the habits we already have and how to work on changing them.

Why Are Habits Hard to Break?

●      They happen automatically, often without us noticing.

●      Dopamine reinforces habits by linking them to pleasure.

●      Stress can make us fall back on old habits ("I need my coffee!" sound familiar?).

●      Environmental triggers, like watching TV and snacking, can reinforce bad habits.

The Four Laws of Behaviour Change (James Clear's Approach):

1. Make it Obvious – Adjust your environment to highlight good habits.
2. Make it Attractive – Use rewards or social support to stay motivated.
3. Make it Easy – Remove friction and simplify your goals.
4. Make it Satisfying – Celebrate small wins to keep going.

Creating Positive Habits

●      Start with a list and set SMART goals.

●      Plan ahead and track your progress.

●      Stay patient and consistent—habit change takes time.

Breaking Bad Habits

●      Identify triggers and replace bad habits with healthier ones.

●      Use positive reinforcement.

●      Seek support from friends or a coach.

●      Take small, gradual steps toward change.

Mindset Matters True habit change comes from shifting your identity. Instead of saying, "I want to lose weight," say, "I am a healthy person." Embracing discomfort and focusing on progress, not perfection, is key.

Neuroplasticity and Habits Our brains are wired for repetition, making habits automatic. The good news? We can rewire these patterns with effort and consistency.

Thanks for tuning in today! Keep working on your habits, and as always, have a TOTL day!

Resources Mentioned:

●      Atomic Habits by James Clear

●      Good Habits, Bad Habits by Wendy Wood

●      The Science of Making and Breaking Habits by Andrew Huberman:Watch Here

●      TOTL EP 2:Embracing Change: Navigating Life’s Transitions

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