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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 August 15, 2018

    7 Amazing Things That Will Happen When You Do Plank Every Day

    7 Amazing Things That Will Happen When You Do Plank Every Day

    Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

    Video Summary

    Why is it important to train up our core strength?

    There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

    This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

    Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

    In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

    One Exercise, multiple benefits

    There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

    By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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    When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

    Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

    In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

    What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

    What will happen when you start doing planks every day

      1. You’ll improve core definition and performance: 

      Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

      • Transverse abdominis: increased ability to lift heavier weights.
      • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
      • Oblique muscles: improved capacity for stable side-bending and waist-twisting
      • Glutes: a supported back and a strong, shapely booty.

      2. You’ll decrease your risk of injury in the back and spinal column

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        Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

        Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

        3. You’ll experience an increased boost to your overall metabolism

          Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

          4. You’ll significantly improve your posture

            Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

            A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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            A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

            On top of everything, someone with good posture looks better, healthier, and more confident.

            5. You’ll improve overall balance

              Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

              6. You’ll become more flexible than ever before

                Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                7. You’ll witness mental benefits

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                  Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                  How to hold a plank position

                  1. Get into pushup position on the floor.
                  2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                  3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                  4. Your head is relaxed and you should be looking at the floor.
                  5. Hold the position for as long as you can.
                  6. Remember to breathe. Inhale and exhale slowly and steadily.
                  7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                  Watch the video if you have any doubt!

                  Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                    How to improve your plank time gradually

                    1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                    2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                    3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                    Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                    Who Should Be Cautious Doing The Plank?

                    You need to be cautious doing Planking exercises if any of these risks apply to you:

                    • Prolapse
                    • After prolapse surgery
                    • Pelvic pain conditions
                    • Weak or poorly functioning pelvic floor muscles
                    • Previous childbirth
                    • Overweight

                    Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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