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The Science of Changing Your Habits
In this episode, we explore the science behind habits and behavior change, and share practical tips to help make positive changes in our daily routines.
View transcript ↓
**[Intro Music Fades In and Out]**
**Sam:**
Hey there, wonderful people! Sam here, and today we're diving into something I know many of us think about—habits. You know those little things we do every day that shape our lives? Whether it's reaching for that morning coffee or scrolling through social media at night, our habits play a huge role in our wellness journey.
But what’s the science behind them? Why do we find it so hard to change, even when we really want to? Grab your favorite beverage, settle in, and let’s explore the fascinating world of habits and behavior change!
**[Pause for Effect]**
You might find it surprising that studies show about 40% of our daily actions are habits. That means almost half of what we do is on autopilot! This was highlighted by a study from Duke University, which found that a staggering 45% of the things we do each day are not decisions but rather habits. So if you’ve ever wondered why breaking a bad habit feels like trying to swim upstream, you’re not alone!
Now, let me share an interesting tidbit: Did you know that the word "habit" comes from the Latin word "habitus," meaning “state or condition”? This perspective really highlights how ingrained these behaviors can become over time.
**[Transition Sound]**
Speaking of ingrained behaviors, I remember when I decided to cut back on sugar. It was like my brain had a personal vendetta against me! No matter how much willpower I summoned up, I'd find myself gravitating toward cookies like they were magnets. It took some trial and error before I developed strategies that actually worked.
But here’s where the science comes in! According to Charles Duhigg, author of *The Power of Habit*, understanding how habits work is key to changing them. He says, “The difference between successful people and everyone else is how long they spend feeling sorry for themselves.” Essentially, instead of beating ourselves up over slip-ups, it's about recognizing patterns and making small adjustments.
So let’s get practical! Here are three actionable tips you can use to start changing your habits:
1. **Identify Your Cue:** Every habit starts with a cue—a trigger that sets off your routine. Keep track of what prompts your habitual behavior. Is it stress? Boredom? Once you identify this cue, you can work on replacing the routine with something healthier.
2. **Start Small:** If you're looking to build a new habit—say exercising—don’t dive straight into an hour at the gym! Start with just five minutes a day and gradually increase it as it becomes more natural for you.
3. **Use Implementation Intentions:** This fancy term basically means planning out when and where you'll act on your new habit. Instead of saying “I’ll exercise more,” say “I will go for a walk right after lunch.” The specificity helps solidify your commitment!
**[Pause for Emphasis]**
And here’s an interesting fact: Did you know that research shows it takes an average of 66 days for a new behavior to become automatic? So if you're feeling discouraged after just a week or two—hang in there; consistency pays off!
**[Closing Segment Begins]**
As we wrap up today’s episode, I’d love for you to reflect on this question: What is one small habit you would like to change or implement this week? Think about it… Which tip resonated with you the most?
I invite you to try one of the tips shared today—maybe start tracking your cues or committing to those five minutes of movement—and see how it shifts your experience.
And hey, if this episode sparked something in you or if someone else could benefit from these insights about habits and behavior change—please share it with friends and family! You never know who might need a little nudge in their wellness journey.
Until next time, take care of yourself and each other!
**[Outro Music Fades In]**