Create new habit loops
New habit loops are created more quickly than you think.
We can hang a new habit onto the old one, if replacing is
too much all at once.
We can hang a new habit onto the old one, if replacing is
too much all at once.
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When it comes to changing habit
loops, sometimes this involves
replacing the habit, or adding
something to the existing habit.
For Example:
A person regularly has a scone and coffee in the morning. Cutting out the scone has proved unsuccessful.
A person regularly has a scone and coffee in the morning. Cutting out the scone has proved unsuccessful.
If this is your challenge, try hanging a
new habit on the old one: Eg; each
time you stop to buy a soft drink, buy
an apple too.
Interrupt the habit loop by adding a new habit
This is where you interrupt the habit by removing the trigger.
Eg: If turning on the TV is a trigger to eat ice-cream. Swap the TV for
another activity, such as a walk or call a friend, or swap the ice-cream
for another activity, such as reading, or knitting, grabbing a mineral
water instead, whilst watching TV
Eg: If turning on the TV is a trigger to eat ice-cream. Swap the TV for
another activity, such as a walk or call a friend, or swap the ice-cream
for another activity, such as reading, or knitting, grabbing a mineral
water instead, whilst watching TV
Identify a habit you'd
Like to change or create
Some habits are more easily
replaced by using a reward.
replaced by using a reward.
When it comes to your nutrition, the
rewards are endless, so choose
ones which work for you and use in
your self-talk.
My reward for choosing the quinoa
salad instead of the usual option is:
- My taste buds are excited!
- To feel more sustained energy all afternoon.
- To have clearer thinking and focus.
- Feeding the hungry gut bugs and nourishing them so they thrive.
- Healthy cells are busy inside my body making it healthy.
- Better sense of wellness.
Identify a habit you'd
Like to change or create
- Better sense of wellness.
Create a list of habits you can
create and incorporate into
your day — some suggestions
are listed below.
A good habit suggestion: Cook extra
at dinner — then pack up the meal for
lunch the next day, whilst plating up
the evening meal.
Remember, if replacing a habit is
proving a challenge try adding the
new habit first.
Here’s another idea!
Swapping coffee for lemon water in
the morning. Simply have both,
drinking the lemon water first and
still having the coffee.
You’ll have created a new healthy
habit and not feel deprived.
You will feel empowered each time
you make a healthy habit change
Remember to focus on what you
have achieved, (not what you
haven’t!)
Write down 3 good things about
your day and any achievements on
a sticky note, in your journal, or in
notes on your phone.
Every achievement, big or small, is
worth celebrating. Keep up the
positive changes!
Where to start when creating change in habit loops:
Create some time and headspace.
Create some time and headspace.
For example, | created a new habit today…
- Swapping the 2" coffee for lemon & ginger tea.
- l added a Pilates class today. (15 minutes of Pilates is effective!)
- I added 1/2 cup more veggies to my day.
- Making a batch of veggie soup to use as entrees, snacks and meals. Starting the day with a glass of water.
- Making extra time to grocery shop - for checking labels & exploring new veggies to add.
- I swapped my afternoon cuppa for a cup of miso soup and really enjoyed the change and felt more focused.
- I had half the muffin at morning tea and added an apple.
- Taking a bag of baby carrots to snack on or add to lunch on the go.
- 1 did 400 steps whilst waiting for the kettle to boil.
- Parking the car further away or taking the stairs.
- I walked with a friend with our take-away coffees, instead of sitting in the cafe.
- Adding nuts and seeds to a salad, yoghurt or stir-fry.
- Swapped the sweet yoghurt for natural yoghurt.
- I bought a bunch of fresh parsley and added it to each meal for 3 days in a row.
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