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Habit Hack: The Science Behind How A Habit Is Formed

Habit Hack: The Science Behind How A Habit Is Formed

“Starting next month, I will run three times a week”

“After Christmas, I will only eat ice cream once a week maximum”

How many of you have tried to start a new habit and failed?

Forming a new habit is not an easy task, yet we all know that in order to improve ourselves, creating a new habit (or breaking a bad one) is crucial and unavoidable.

As people who love to learn new ways to “hack” our lives, i believe that we need to break down the mechanic of how a habit is created in order to successfully create a new habit.

Charles Duhigg (a Pulitzer-prize winning reporter) wrote a very good book that breaks down the mechanics of habit creation, it is titled “The Power of Habit” (Published in 2012). You can see his work here: http://charlesduhigg.com/the-power-of-habit/

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Power Of Habit

    He argues that habit creation involves three components:

    1. Cue
    2. Routine
    3. Reward

    The cue is the trigger behind the behavior. For example, when you receive an email in your phone, your phone make a sound and the light is blinking. That is the cue.

    What do you do next? You get anxious on who might send you an email, and what is the email about. Then you open your phone to check your email (that’s the routine!).

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    The reward is, you get a feeling of relief / satisfaction (and no more anxiety), because you are no longer curious who send the email and what is the email about.

    How do you break your bad habit then? There are two ways to break and improve your bad habit:

    A. Turn Off The Cue

    Using the example above, you turn off the notification on your phone, or maybe you just put your phone away. Without the presence of the phone, there is no cue that sets your bad habit of checking emails too often. Hence, you can focus on more important task and be more productive.

    On the other way round, you can also irreversibly use the cue as a way to forge positive habit change. For example, you have decided that you want to go the gym more often. Instead of relying on your willpower to go to the gym, you can sleep in your workout clothes and also put your running shoes beside your bed, so when you wake up the next day and found it, you will automatically think of the gym, and hence go there more often.

    As you can see, most of the times, the decision to do something has been decided way back before the action actually takes place. In this case, the decision whether to go to the gym or not, is not decided on the morning when you just wake up (and most probably still feel sleepy), but it has been decided the day before that, when you put your running shoes as a cue beside your bed.

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    B. Change The Routine

    But what if the cue is something that is unavoidable (or unchangeable), you ask? Let’s see this example:

    A client of mine (let’s call him Obamma) is your typical office worker. Like most of us, he is in a job that he does not really love. His job consists of many repetitive stuffs that make him bored.

    He has this bad habit every day around 2.30 pm to go to cafeteria to eat cookie. He knows this is a bad habit and yet he is still doing it day after day.

    After working with me and doing this exercise, here’s what he found:

    – What’s the CUE and why are you doing that habit? At first he thought that he is craving sweet stuffs (he said that he has a “sweet tooth”), but after doing a deeper thinking, he finally realize that the real cue is BOREDOM. He is bored and crave mental / physical activity.
    – What’s the ROUTINE? Go to cafeteria and eat cookie.
    – What’s the REWARD? His craving of physical activity is fulfilled, he is not bored anymore.

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    He knows that it is pretty difficult to turn off the cue, so instead he change his routine. Now instead of going to cafeteria to eat the cookie, he can:

    – Go to water cooler and drink water
    – Go have a quick chat with coworker
    – Go to toilet and wash his face

    After doing the exercise with me, he has been able to break his bad habit. Now he never goes to the cafeteria to eat cookies anymore.

    A study by Psychol Health Med that was published on August 16, 2011 also finds that habitual behaviors that are elicited automatically are more likely to be maintained. (http://www.ncbi.nlm.nih.gov/pubmed/21749245). In other words, you should not rely on willpower to maintain habits, but you should create automatic systems instead. Hence it is very important for you to also do these exercises, find out reasons behind why you do certain habits, and try to fix it.

    Now, it is all about YOU. What good habits do you want to start? How about the bad ones which you want to break?

    Start applying the technique to improve your life NOW. If you have any question, you can leave a comment here or you can email me HERE: youwillgetresults@gmail.com

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    Last Updated on January 26, 2021

    Science Says A Glass Of Red Wine Can Replace 1 Hour Exercising

    Science Says A Glass Of Red Wine Can Replace 1 Hour Exercising

    Are you a red wine drinker? What if I tell you sipping in a glass of wine can equate to an hour of exercise? Yup, it’s tried and tested. A new scientific study has just confirmed this wonderful news. So next time you hold a glass of Merlot, you can brag about one hour of hard workout. Rejoice, drinkers!

    What the study found out

    “I think resveratrol could help patient populations who want to exercise but are physically incapable. Resveratrol could mimic exercise for the more improve the benefits of the modest amount of exercise that they can do.”

    (applauds)

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    I’m not saying this, but the study’s principal investigator Jason Dyck who got it published in the Journal of Physiology in May.

    In a statement to ScienceDaily, Dyck pointed out that resveratrol is your magic “natural compound” which lavishes you with the same benefits as you would earn from working out in the gym.

    And where do you find it? Fruits, nuts and of course, red wine!

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    Did I forget to mention Dyck also researched resveratrol can “enhance exercise training and performance”?

    There are limits, of course

    But, all is not gold as they say. If you’re a lady who likes to flaunt holding a glass of white wine in the club or simply a Chardonnay-lover,you have a bad (sad) news. The “one hour workout” formula only works with red wine, not non red wines. And don’t be mistaken and think you’ve managed 4 to 6 hours of workout sessions if you happen to gulp down a bottle of red wine.

    And what can replace the golden lifetime benefits of exercise?Exercise is just as important as you age. Period! But hey, don’t be discouraged; look at the bigger picture here. A glass of red wine is not a bad deal after all!

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    The health benefits of red wine

    But just how beneficial is the red alcoholic beverage to your body? As we all know red wine is a healthier choice youc an make when boozing.

    Let’s hear it from a registered dietitian. Leah Kaufman lists red wine as the “most calorie friendly” alcoholic beverage. Sure, you won’t mind adding up to a mere 100 calories per 5-ounce glass of red wine after you realize it contains antioxidants, lowers risk of heart disease and stroke, reduces risk of diabetes-related diseases, helps avoid formation of blood clots and lowers bad cholesterol level.

    Wantmore? Wine could also replace your mouthwash because the flavan-3-ols in red wines can control the “bad bacteria” in your mouth.To add to that list of benefits, moderate wine drinking may be beneficial for your eyes too – a recent study mentions.

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    Be aware of the risks, too

    Having mentioned all the ‘goods’ about red wine, you cannot underplay the fact that it is still an alcohol, which isn’t the best stuff to pour into your body. What is excessive drinking going to do to your body? Know the risks and you should be a good drinker at the end of the day.

    However, you don’t want to discard the red vino from your “right eating”regimen just because it stains your teeth blue. M-o-d-e-r-a-t-i-o-n. Did you read that? That’s the operative word when it comes to booze.

    By the way, when chocolate is paired with wine, particularly red, they can bring you some exceptional benefits towards your health.But again, if you tend to go overboard and booze down bottles after bottles, you are up for the negative side of alcohol, and we all know what too much of sweetness (sugar) can do to our body (open invitation to diabetes and heart diseases if you aren’t aware).

    Folks, the red grape beverage is certainly a good buy to have a good hour’s worth of cardio, provided you keep the ‘M’ word in mind. Cheers!

    Featured photo credit: James Palinsad via flickr.com

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