2.5 Steps For Creating Healthy Habits. I loved the third step in his process, which is identifying harmful patterns, so that you can stop what’s not working and rewire those partners. A big process I take people through here is having them track daily habits, instead of tracking daily calories.
4.How Not To Suck at Building Healthy Habits. One of the biggest obstacles to building healthy habits is starting and overcoming the inner battle, narrative, and story we tell ourselves about why we’re unable to do something. Steve covers some great points here regarding overcoming the narrative.
5.Want To Make a Habit? A big mistake people make when creating habits is they just “Try to do it every day” without any sort of link, system, or trigger. This article from The Power of Habit goes more in-depth into this process.
7.Can’t Kick a Bad Habit? You’re Probably Doing It Wrong. There’s a lesser-known concept that a lot of healthy and fit people embody: using the “I don’t” vs “I can’t” principle. It’s easier to resist the temptation of sweets if you begin to self identify as “I don’t eat/do…” rather than saying “I can’t…”
8.Train Your Brain To Break Bad Habits. It’s easy to think of habits as simple behavioral triggers, but there are often much deeper physiological levels of addiction – engaging in a bad habit releases dopamine, and it feels good.
9.The 30 Day Habit Challenge. The best way to ensure you don’t get derailed is to write down what habit roadblocks exist before you ever start. This article goes a bit into SJ’s 30 day habit process.
10.How To Break Bad Habits When More Information Isn’t The Answer. It’s natural and easy to want to seek out more information to help us change our habits, but chances are, we know what to do. That’s logical. The emotional part of the game (the process) requires a system. Ramit introduces a few steps here for creating a system behind habit change.
13.The Single Most Important Health Habit. Something that is very underrated in its importance, as highlighted by an army M.D. It’s possibly the only habit that instantly (in less than 12 hours) negatively affects every aspect of your life.
18.How To Change a Habit. A really nice flowchart that illustrates exactly how cues, routines, and rewards factor into keeping old habits in place, and how to use them to create new habits.
19.The Timeline of USDA Food Guides. Want to see how diet and health advice has changed over the ages? This infographic is really fascinating in how it highlights how advice has changed over the decades, and where it is now.
24.Pick Four. The Zig Ziglar Goal Achievement System. A tool I use every single night, as well as something I send every client that works with me personally. Possibly one of the absolute best tools for changing habits, and I love being “old school” and putting pen to paper.
25.The Fitbit Flex Activity Tracker. I’m totally old school, so I’m not into “wearable tech,” but tons of people I know talk about how much the fitbit has helped them stay more active on a day to day basis, especially reminding them to walk more and be active.
27.How to Do a 24 Hour Detox: Avoid These 3 Things. Detoxes and cleanses seem to be all the rage right now, but very few people know why they do them, or what they’re supposed to get out of them. This is a very simple guide that highlights the core principles behind a detox.
Success Stories and Case Studies – And Their Daily Habits
31.7 Habits That Turned Me Into a Weight Loss Success Story. An interesting case study by a guy who used to be 300 pounds and depressed, and turned his life around. I particularly liked that he emphasized the good old success principle of modeling other successful people (instead of guessing).
34.How to Build Good Habits. A take in this article that I really liked was the idea of setting up macro goals and micro quotes – almost like tiny wins and big wins.
35.How to Make Running a Habit That Sticks. Definitely better than some of the classic old “stay with it!” advice. It goes into some great ideas for figuring out what your unique barriers are to habits, then conquering them.
36.The 21 Day Habit Formation Myth. Contrary to what people think, the 21 days to form a habit idea has been disproven (or maybe never was proven). This is some great research on the three-phase approach to habits, starting with the honeymoon phase.
42.The Man Who Lived to be 256 – Li Ching Yuen. An interesting Wikipedia article about a man (mentioned in The New York Times magazine in 1930 as well as by other well-known people of the time) who apparently lived to be 256 by adopting Taoist practices, consuming medicinal herbs, and practicing qigong. You can read excerpts from his interview too which is pretty cool.
45.3 Tips to Make Juicing Your Hot New Sexy Habit. I loved that Farnoosh here talks about how she felt better from juicing, but struggled with actually making it a habit – so she’d yoyo. She’d feel crappy for a few days, juice for a few days, then go back to feeling crappy. And it wasn’t until she used three strategies to anchor in the habit did she consistently juice. Right up my ally!
46.7 Ways to Have More Energy Each Day. Sometimes it’s not purely nutrition, and sometimes it’s hormonal (like a thyroid issue). An article by J.J. Virgin that brings up some less-common points.
50.21 Tips To Get The Best Sleep Ever. I included this one because it’s a great, research-backed article on sleeping better, and gimmicks-aside, one of the main reasons we feel crappy and don’t have energy is because we don’t sleep enough. I bet that if you slept an extra 2 hours a night, you wouldn’t need coffee, would you? Two hours may not be realistic, but you get the point.
One Last Vital Habits Resource
And finally, one last resource on creating, maintaining, and sticking with good health habits.
I wrote my book Master The Day because people were tired of the same old crappy “eat less, move more” advice that just wasn’t working for them.
After interviewing people that lost 100+ pounds and kept it off in a healthy way by changing habits (and not eating Paleo or some other fad), I broke it down into a few basic success principles you’ll find in the book.