lizearlewellbeing.com
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Submitted URL: https://app.getresponse.com/click.html?x=a62b&lc=zE0toR&mc=IQ&s=BC735bx&u=Mtimx&z=EJtdtV4&
Effective URL: https://lizearlewellbeing.com/health/mental-health/build-healthy-habits/
Submission: On September 04 via manual from GB — Scanned from GB
Effective URL: https://lizearlewellbeing.com/health/mental-health/build-healthy-habits/
Submission: On September 04 via manual from GB — Scanned from GB
Form analysis 5 forms found in the DOM
GET https://lizearlewellbeing.com
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THIS SITE USES COOKIES TO STORE INFORMATION ON YOUR COMPUTER. Some of these cookies are essential, while others help us to improve your experience by providing insights into how the site is being used. I Accept CookiesI Do Not Accept Cookies -------------------------------------------------------------------------------- NECESSARY COOKIES Necessary cookies enable core functionality such as page navigation and access to secure areas. The website cannot function properly without these cookies, and can only be disabled by changing your browser preferences. -------------------------------------------------------------------------------- ANALYTICAL COOKIES Analytical cookies help us to improve our website by collecting and reporting information on its usage. Analytical CookiesOnOff -------------------------------------------------------------------------------- MARKETING COOKIES We use marketing cookies to help us improve the relevancy of advertising campaigns you receive. Marketing CookiesOnOff -------------------------------------------------------------------------------- About this tool(Opens in a new window) * Login * Newsletter Search Search for: Your Basket (0) * A Better Second Half * Buy your copy * Book tour tickets * Health * Health * The Menopause * Exercise * Food & Drink * Beauty * Beauty DIY * Skin * Hair * Lifestyle * Prize draws * Travel * Relationships * LIZLOVES * Supplements * Beauty * Fitness * Lifestyle * View all * Podcast * Podcast * YouTube * About * About us * Collaborate with us Buy Liz's book Search for: * A Better Second Half * Buy your copy * Book tour tickets * Health * Health * The Menopause * Exercise * Food & Drink * Beauty Advice * Beauty DIY * Skin * Hair * Lifestyle * Prize draws * Relationships * Travel * LIZLOVES * Beauty * Supplements * Lifestyle * Fitness * View all * Podcasts and Videos * Podcast * YouTube * About * Contact the Team * Collaborate with us * My account Home Blog The easy method to build healthy habits (that actually works) MENTAL HEALTH THE EASY METHOD TO BUILD HEALTHY HABITS (THAT ACTUALLY WORKS) Habits (for better or worse) are a key part of our lives. Research shows that around 45% of our daily activities are driven by habit rather than in-the-moment intention. However, just like breaking habits can be tricky, so too can building new ones – no matter how keen we are. “Evidence suggests it takes around 66 days for a new activity to become an established habit,” reveals Dr Marianne Trent, clinical psychologist and host of The Aspiring Psychologist Podcast. Fortunately, there’s an approach that can help speed up the habit-forming process and enhance the chances of new behaviour patterns sticking: habit stacking. This term was first coined by S.J. Scott in his book Habit Stacking: 127 Small Changes to Improve Your Health, Wealth, and Happiness, and the concept has since gone on to be adopted worldwide. TRY THIS EASY METHOD TO BUILD HEALTHY HABITS WHAT DOES HABIT STACKING INVOLVE? A favourite approach of Liz’s, habit stacking is easier than you might think. “Habit stacking is simply a paired association,” says Marianne. Rather than trying to establish a new habit on its own, link it with one you’ve already developed. This might be adding a handful of additional veggies to dinner to up the fibre intake. Or tagging 10 squats on the end of your usual morning run. Marianne explains that this increases the chances of success because your brain gets to use neural pathways that are already established. “Over time, the new habit flows naturally because it feels like our actions aren’t complete until all aspects are complete,” she says. Doing several actions in close succession sounds like multi-tasking – so is there a difference? Definitely, says productivity coach Juliet Landau-Pope. One example of multi-tasking might be watching TV or listening to a podcast while cooking or ironing, to make chores less boring. But there is a downside. “Multi-tasking can leave you feeling frazzled because your attention is constantly divided,” Juliet shares. “By contrast, habit stacking isn’t necessarily simultaneous – you do one thing after another, not at the same time. The emphasis is also on developing routines, not just getting things done occasionally.” THE BENEFITS OF HABIT STACKING As noted earlier, starting a new habit can be daunting – especially if we know it’s going to take some time to get used to. “Taking the first steps is often the greatest challenge,” Juliet states. “But finding an easy and innovative way to shift habits and develop healthy routines can be immensely liberating.” In addition to amplifying good behaviours, there are wellbeing advantages to engaging in habits and stacking them up. “Habit stacking is empowering, helping you to achieve personal and professional goals,” says Juliet. Research indicates that building just one habit, however small, increases self-confidence – in turn, providing the motivation to accomplish other goals and habits. Establishing positive habits can also enhance our day-to-day efficiency, and the more habits we build, the more efficient we can become. One study found that developing good habits, especially in the workplace, allows us to build self-control and avoid distractions so we work more efficiently. Meanwhile, other research revealed that engaging in habits rather than spur-of-the-moment actions requires less thinking effort and time. This frees up cognitive space and resources to focus on other tasks. When we succeed in tasks, our body releases a hit of dopamine, the ‘pleasure’ chemical. It perhaps comes as no surprise then that studies have found that those who engage in habitual behaviours experience lower stress levels than those who do not. Building and engaging in good habits can also help free us from negative thoughts and self-criticism around not achieving goals or tasks. This is important as frequent self-criticism is associated with concerns such as anxiety and depression. HABIT STACKING TIPS FOR SUCCESS While we may have grand ambitions for our new habit stacking goals, it’s crucial to start small and be realistic. “Aiming to stack habits that take five minutes or less seem to produce the best success rates,” says Marianne. Aim to add one habit at a time, rather than stacking several in one go. This will help to avoid feelings of mental overwhelm and increase our chances of success. “Once it’s in your regular regime, you can think about what else you might want to include,” Marianne adds. Science suggests linking a new habit to an existing one in a similar vein may be beneficial. For instance, a US study gave participants a subscription to a news site to see whether they could make reading its contents a new habit. The researchers found that those with existing news reading habits were far more likely to engage with the site on a daily basis. Finally, consider giving yourself a helping hand. “Free apps, such as Trello, can dramatically increase your chances of achieving the goals you set for yourself,” says Marianne. HABIT STACKERS TO GET YOU STARTED Not sure where to begin? Don’t panic. Here are a few healthy habits to get you started: * Meal prep tomorrow’s lunch before cooking tonight’s dinner * Eat an apple after lunch to increase your fruit intake * Do a short burst of tidying while waiting for your cup of coffee to cool in the morning * Take a short walk outdoors after dinner * Put dirty clothes immediately in the laundry basket after getting undressed * Take a few minutes to write in a gratitude journal after doing your teeth at night READ MORE IN HEALTH * 4 expert-approved strategies to bounce back after illness * Constipation and menopause: easy ways to get things moving Words: Chantelle Pattemore Save to my Wellbeing * whatsapp * twitter * facebook * pinterest * linkedin * email SUSANNAH CONSTANTINE: “MY CHILDREN ARE THE NUTRITIONAL POLICE WITH ME!” We caught up with Susannah Constantine, to discover her tips for living well from prioritising protein to embracing cold water. Advertisement DO SUNGLASSES HARM OUR HEALTH? For years we've been told to shield our eyes behind sunglasses as soon as we step outside. But is this widespread advice hindering our health? SIGN UP TO OUR LIZ EARLE WELLBEING NEWSLETTER Sign up to our email newsletter and each week you’ll receive inspiration straight to your inbox from Liz and the Wellbeing Team. From healthy living tips and delicious recipes to midlife beauty advice and fabulous competitions – it’s everything you need for a better second half! I agree to sign up to the Liz Earle Wellbeing newsletter. I understand I have the option to unsubscribe at any time. FOLLOW US * facebook * twitter * instagram * pinterest * youtube ABOUT * About us * Collaborate with us * Privacy Policy * Terms & Conditions * Returns Policy for Liz Earle Wellbeing * Affiliate Policy * Shop LATEST * Books * About us FEATURES * Beauty Advice * Food & Drink * Recipes SUBSCRIBE TO OUR NEWSLETTER Sign up to the newsletter to keep up to date with all the latest news and events from Liz Earle Wellbeing. × LOGIN Username or email address Password Keep me signed in Login Forgot password? Use a social account for faster login or easy registration. Sign in with Facebook NEW TO LIZ EARLE WELLBEING? Sign up for an account to add posts to “My Wellbeing”, and to manage your orders. Sign up for an account to add posts to “My Wellbeing”, and to manage your orders. 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