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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: [email protected]

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    Last Updated on June 24, 2019

    15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

    15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

    You work all day, and you come home exhausted and hungry. Naturally, the last thing you want to do is to spend hours in the kitchen cooking dinner. If you love cooking, but your busy schedule doesn’t allow you to cook every night, you can simplify your life by making crockpot freezer meals. These meals will allow you to still eat homemade, healthy, filling dinners without the countless hours and enormous effort spent in the kitchen. You can store the simple ingredients in freezer bags and put them in the crockpot when it is time for dinner, or you can cook over the weekend and stock your freezer with delicious ready meals that will make your life easier. Here are 15 easy-to-make recipes to make delicious dinners for busy nights!

    1. Cheesy Tortellini With Ground Beef

    Cheesy tortellini with ground beef

      This is a perfect crockpot freezer meal that even your kids will love. The best thing of all is that it’s incredibly easy to prepare. All you have to do is crumble some ground beef and combine all the recipe’s ingredients in your crockpot. The other ingredients needed for this super delicious meal include tomatoes, herbs, and onions. Tortellini is one of the most commonly ordered meals when eating out, but this way you will get to eat a homemade, healthier version of the popular dish. Find the recipe here.

      2. Cranberry Pork Roast

      Cranberry pork roast

        Cranberry pork roast is a gluten-free meal that everyone can make, regardless of their culinary skills. The dish requires only these few ingredients: onion, cranberry sauce, bone-in pork shoulder, and honey. To prepare this mouthwatering dish, simply combine all the ingredients together in the crockpot and let them cook. If you don’t like pork or if you prefer not to eat it, you can easily use beef as a substitute without impacting the flavor. Click here to see the recipe.

        3. Greens and Beans

        Greens and beans

          Greens and beans are the ideal dishes if you want a dish that is both delicious and nutrient-dense. Combine vegetable broth with beans, garlic, kale, escalore, and Parmesan, and let cook. The result will be a dish with a soup-like consistency that will fill you up and provide you with a lot of vitamins and minerals.

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          As a bonus, if you or someone else in your family suffer from rheumatoid arthritis or some other common types of arthritis, greens and beans can reduce the inflammation. That’s because kale and other veggies rich in Vitamin K are anti-inflammatory and are known for relieving arthritis. Click here and start cooking!

          4. Chicken Curry

          Chicken curry

            That is yet another gluten-free recipe that you’ll love to make. Chicken curry requires basic ingredients such as tomato paste, coconut milk, honey, onions, and garlic, in addition to chicken and curry of course.The result is a sweet and spicy dish where different flavors are perfectly balanced. Find the recipe here.

            5. Honey Sesame Chicken

            Honey sesame chicken

              Honey sesame chicken is a simple and effortless dish that delivers an amazing taste. To make this wonderful recipe, you have to combine all the ingredients except for the sesame seeds and green onions and let them cook. Use the sesame seeds and green onions for garnish when serving. Click here for the full recipe.

              6. Mushroom Spinach Stroganoff

              Mushroom spinach stroganoff

                In this warm weather, many people opt to eat lighter food that is easy on the stomach. Mushroom spinach stroganoff fits the bill being a vegetable version of a famous comfort food that you and your family will love. The dish requires simple ingredients such as sour cream, onion, garlic, ketchup, vegetables, and mushrooms. This dish is very simple to make, and thanks to your crockpot, you won’t have much work to do. Find the recipe here.

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                7. Stuffed Peppers

                Stuffed peppers

                  If you’re looking for a healthy, simple, and delicious recipe, you’ll love this one! These crockpot stuffed peppers are easy to make, and they require only a few ingredients such as ground turkey or beef, onion, garlic, bell peppers, and pasta sauce. This meal will remind you of grandma’s kitchen. You can find the recipe here.

                  8. Cilantro and Lime Chicken

                  Cilantro and lime chicken

                    Summer is the perfect season to experiment with more exotic flavors, and this meal can help you do just that. To make cilantro and lime chicken, you will need to combine some simple ingredients such as lime, jalapeno peppers, fresh cilantro, and salsa. The result is chicken that is super tender and that you’ll want to make over and over again, so get the recipe here.

                    9. Beef Fajitas

                    Beef fajitas

                      This is an excellent meal for busy weeknights. The best thing about this recipe is that the required ingredients are probably already there in your kitchen. The recipe is also quite simple — combine all the items in a crockpot, cover, and let cook.

                      The result will be beef and peppers that melt in your mouth. You can easily pair this beef fajita with rice and tortillas and get a meal that the entire family will love. You can find the recipe for this delicious beef fajita here.

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                      10. Asian Chicken Lettuce Wraps

                      Asian chicken lettuce wraps

                        Asian chicken lettuce wraps are sweet, slightly salty and very easy to make. All you need to do is add the chicken, red bell pepper, carrots, soy sauce, honey, garlic and the other ingredients to your crockpot and let them cook. You can also replace the chicken with beef or turkey if you like. The presence of different flavors gives this meal a summer flavor you are sure to love. Learn how to make this meal here.

                        11. Hawaiian Chicken

                        Hawaiian chicken

                          This dish enjoys phenomenal exotic tones due to pineapple and lemon flavors. To make this yummy crockpot freezer meal, you need skinless chicken breasts, peppers, ginger and corn starch, in addition to the iconic pineapple and lemon. Learn how to make this perfect summer dinner here.

                          12. Beef and Barley Stew

                          Beef and barley stewd

                            Beef and barley stew is as healthy as it is delicious. Not to mention it’s incredibly easy to make. Besides the beef and barley, you’ll also need carrots, peppers, herbs and beef broth. The result will be a mouthwatering stew that you can serve alone or over white rice. Get the recipe here.

                            13. Meatball Soup

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                            Meatball soup

                              This soup is very delicious, easy to make and quite versatile. You will be able to swap ingredients and experiment to find your perfect combination. To make this meatball soup, you will need to combine meatballs with pasta sauce, chicken broth, carrots, beans, zucchini, and onion. You can view the recipe here.

                              14. Turkey Black Bean Chili

                              Turkey black bean chili

                                Everybody loves chili and for good reason — it’s very delicious, and it’s a perfect combination of different flavors that balance each other out. To make this chili, you’ll need ground turkey, tomato sauce, black beans, paprika, frozen corns, and a few other ingredients. You can get the full recipe here and have this delicious dish ready when you come back from work on those busy nights.

                                15. Ham and Pinto Bean Soup

                                Ham and pinto bean soup

                                  What makes soups special is the fact they’re tasty, healthy and filling at the same time. This soup is no exception. The best quality of this ham and pinto bean soup, however, is its simplicity; it requires only five ingredients: ham, beans, ketchup, salt, and water. Learn how to make this soup here.

                                  Conclusion

                                  With a demanding work week and a busy schedule, it’s normal to have a low energy level by the time you get home. If you don’t feel like standing in the kitchen and cooking dinner due to this, you don’t have to resort to junk food. These freezer crockpot meals offer you the perfect solution for healthy meals that require minimal preparation. You can either combine each recipe’s ingredients in a freezer bag to be thawed and cooked in a few minutes, or you can cook your meal and freeze it to be used later, it’s up to you.

                                  This article showed you 15 easy and simple recipes that you can make using your crockpot. All of these recipes contain anti-inflammatory foods whether it is in the form of vegetable, herbs or spices to improve your overall health and wellbeing.

                                  Featured photo credit: Google via bettycrocker.com

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