Tag Archive for: how to break bad habits

Breaking Old Bad Habits: Part 3

Breaking Old Bad Habits: Part 3

Breaking Old Bad Habits: Part 3

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Breaking Old Bad Habits: Part 3

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Breaking Bad Old Habits (Part 1) ➡ M
Breaking Bad Old Habits (Part 2) ➡ w

KETO RECIPES ➡
DIRTY KETO ➡

FREE COURSE ➡ e
Are bad habits keeping you from reaching your health goals? Try this.

Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.

Timestamps
0:00 Rid old bad habits – Part 3
0:58 How to create your health
5:55 What not to do
7:17 How to bulletproof your immune system

In this video, we’re going to talk about how to get rid of old bad habits. This is part three of the getting rid of bad habits series. If you haven’t already seen those videos, check out the links above.

We’re now at the point where we’re ready to create new, healthy habits. The keyword here is “create.” You have to constantly create the habit for it to become a new habit.

Whether you know it or not, you’re either creating your health or destroying your health. When you don’t exercise, your health starts to diminish. This is a constant thing you need to keep in mind so you can put in the effort to create health.

Here’s what you can do to start creating your health and forming good habits:

1. Keep it easy — make sure your meals are healthy and simple (4 ingredients or less), and eat a variety of meals and desserts to keep things fresh.

2. Increase the amount of fat you have with your meal — eating more fat will help you avoid snacking between meals.

3. No junk food — get all of the junk food out of your house. If it’s available to you, you’re going to eat it.

4. Fewer restaurant meals — eating at a restaurant can make you feel bloated and tired because you can’t control the hidden ingredients they add to the meal.

5. Transition out of dirty keto — dirty keto isn’t all bad. However, after you have the hang of dirty keto, you should transition into Healthy Keto if possible to further create your health.

6. Increase your awareness — many people go straight for junk food when they are stressed without realizing it. Increasing your awareness will help you avoid these situations.

7. Don’t ask, “what am I in the mood for?” — Don’t eat out of emotion or cravings. This will lead to many bad food choices. Plan your meals out ahead of time, so you don’t leave room for bad meal choices.

8. At restaurants, tell them not to bring bread or the dessert menu — when you go out to eat, eliminate tempting processed carb options like bread, chips, and desserts.

Here’s what you should NOT do:

1. Allow yourself to be temped

2. Have snacks (even if they’re keto!)

3. Have a cheat day

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss

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Breaking Bad Old Habits: Part 2

Breaking Bad Old Habits: Part 2

Breaking Bad Old Habits: Part 2

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Okay so we're at part two of breaking bad old habits okay this video isabout increasing your awareness of carbs okay certain carbs um like this carbright here cupcakes i used to love these things i used to eat this whole box like in one sittingno problem without even thinking of it they're delicious i mean the packaging is incredible rightso let's take a look at what's in this product all right number one we have this thing righthere you know what that is right that's the first ingredient sugar we have flour and then we havehigh fructose corn syrup palm oil then we have more corn syrup cocoa soy bean oil tallow beef fatfascinating they put that in there glycerin cocoa processed with alkali modified corn starch so theyhave corn starch refined corn okay definitely gmo .

A little glyphosate on that and then we haveuh baking soda baking soda right here salt corn starch so we have modified corn starchand corn starch we'll come back to that dextrose whey hydrogenated tallow so they're basically making taylor into transfats i thought that was banned okay inulin that's a fiber egg calcium carbonate that's limestoneand then we have sorbic acid potassium sorbate calcium sulfate egg whites mono and diglyceridesyou heard of a triglyceride this is a digless ribe okay so then we have xantham gum soy lecithincellulose gum locus bean gum that's all going to give it the texture that you need monocalciumphosphate titanium dioxide for the coloring see you got coloring in there youhave to have it certain colors right .

Um disodium phosphate sunflower oil chocolateliqueur and defatted soy flour so those are the ingredients in the right combination to give youthe right sweetness texture color and flavor right now here's the problem let's take a lookat this nutritional label right here okay we have 170 calories all right so now there'seight servings so all of these calories and things right here are based on one of those servingsso you have to multiply all these by eight if you're gonna eat the whole thing which i alwaysdid and it's really difficult to have just one but let's start off with the calories 170 okayso let's say we we just four today and we'll eat the rest tomorrow okay 680 calories it's going totake you about an hour of jogging to burn that off so that's probably not going to happen withmost people that are consuming this type of food .

So what's happening we're cramming all thisfuel into the body okay without burning it off very dangerous we'll come back to that nowlet's take a look first at the fat grams is six grams it's eight percent of this isfat then we get sodium 240 milligrams 10 10 wait a second now there's no way that 10of this is going to be actual salt and they actually don't even say salt they saysodium there's a lot of other sodium in this product now where could that be couldthere be some monosodium glutamate i don't know i don't know maybe it's hidden asmodified cornstarch and that would make it more delicious because if 10 of this was actual saltsodium chloride it would be too salty when you consume more sodium without the chloride it's notvery salty it's definitely going to retain fluid .

But not very salty okay carbs 29 grams that's 11of this product is carbohydrates one gram of fiber okay if we deduct that it's 28 netcarbs and then we get to the sugars if we add the sugars plus added sugar that's 19grams now if we multiply the well 29 minus one that's 28 grams of carbs times four that'sa hundred and twelve grams of carbs okay it's way way way too much now here's the problemwhen we combine refined fat with refined sugar it starts to create a compound which is i'm goingto give you a word here it's glycated which means it's kind of stuck together and it's act it lackslike glue in the body and it plugs everything up you know the same thing happens when you add aprotein with sugar okay so that's one thing i don't want to get into that at this point but ido want to say if you eat fat with refined sugar .

The body is going to metabolize the refinedsugar as a priority over the fat and the fat is going to be left unburned unoxidized that'sright so unoxidized fat increases the risk of insulin resistance and if you've been watchingmy videos you know what happens with that it all goes downhill from there now what we're doing iswe're going to cram all this fuel from fat sugar together and jam it into the mitochondria that'sthe machine that is supposed to burn the fuel but apparently most people that are eating these typeof foods they're not exercising a lot they're not burning off these calories so you're going to geta lot of excess fuel cram down the mitochondria without burning it you're going to get so manyfree radicals so much oxidants and the problem is these refined fats and refined sugarsdon't have the antioxidants to counter that .

Okay so we get a lot of damage withoutany protection of these free radicals now unfortunately there's about five tissues in yourbody that don't have a lot of antioxidants it's because your body does make antioxidants likeglutathione sod catalase and there's many other ones but these five tissues don't normallyhave as many antioxidants as other tissues so we're talking about the retina that's inthe eye the inside of the artery the brain your nerves the kidney cell and thebeta cell in the pancreas that makes insulin so what happens is you get a lotof extra damage to these five tissues when you overload the system with thatmuch fuel and create that much oxidation and free radicals and this is the typical patternof a diabetic so the real dangerous situation .

In this scenario is too much fuel producing toomuch damage without any ability to protect itself from that damage so then the body developsinsulin resistance as a protective mechanism but the problem with that that leads to awhole series of other issues so this video is really about increasing your awareness aboutcertain carbohydrates what it does to the cells especially if you're doing all these carbs withoutbeing able to burn them off at the same time very very dangerous and also the consequencesof what happens and hopefully that may motivate certain people to start tomake changes that they wouldn't normally do hey before you go real quick i havea course entitled how to bulletproof your immune system it's a free coursei want you to take it and here's why .

Here's you here is your environment everyoneis focused on this over here avoiding your environment but what about here what aboutstrengthening your immune system that's what's missing this course will show you how tobulletproof yourself and so you can tolerate and resist your environment much better bystrengthening your own immune system i put a link down in the description right downbelow check it out and get signed up today

This Post Was All About Breaking Bad Old Habits: Part 2.
Breaking Bad Old Habits: Part 2

Here’s The Video Description From YouTube

Breaking Bad Old Habits (Part 1) ➡ M

FREE COURSE ➡ e
Need some motivation to break bad old habits related to your diet? Check this out!

Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.

Timestamps
0:00 Old bad habits
0:25 A deeper look at a popular carbohydrate product
4:50 The big problem
8:18 Bulletproof your immune system *free course!

This is part two of how to break bad habits related to diet and exercise. In this video, I want to increase your awareness of certain carbs.

Let’s say you consume a popular cupcake product. The ingredient list is filled with things that are far from good for you and may even be very harmful. The nutrition label was no better. Keep in mind, when reading a label, you have to consider the serving size. So, you need to multiply the sugar, carbs, etc. by the number of servings you consume.

When we combine refined fat with refined sugar, it creates a compound that plugs everything up. If you eat fat with refined sugar, the body will metabolize the sugar as a priority over the fat. The fat will be left un-oxidized. Un-oxidized fat can increase the risk of insulin resistance, which can cause many health problems.

Eating these foods without exercising can also cause a lot of excess fuel to be crammed into the mitochondria. Without burning it, you could get a lot of free radicals and oxidants. These refined fats and refined sugars also don’t have antioxidants to counter this situation.

The body makes antioxidants. But, there are a few tissues in the body that don’t have a lot of antioxidants.

This includes the:
• Retinas
• Inside of the arteries
• Brain and nerves
• Kidney cells
• Beta cells in the pancreas

A lot of extra damage can be caused to these tissues when you overload the system with too much fuel, oxidation, and free radicals. There is too much fuel producing too much damage without any ability for the body to protect itself. So, the body develops insulin resistance as a protective mechanism. But, the problem with this is that it can lead to a series of other issues.

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss

Thanks for watching! I hope this motivates you to start making changes and breaking bad old habits.

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Breaking Old Bad Habits: Part 1

Breaking Old Bad Habits: Part 1

Breaking Old Bad Habits: Part 1

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This Post Was All About Breaking Old Bad Habits: Part 1.
Breaking Old Bad Habits: Part 1

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It’s time to get started breaking those old bad habits!

Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.

Timestamps
0:00 Old bad habits
1:35 What’s your bad habit?
2:47 What happens when you consume carbs out of habit
4:17 What you can do if you’re addicted to carbs
6:11 Bulletproof your immune system *free course!

In this video, I want to cover how to break bad habits related to diet or exercise. Bad habits typically start out very pleasurable, but then they become very uncomfortable and can even cause pain.

Questions to ask yourself:
• What’s your worst routine or habit?
• What’s your willingness to change on a scale of 0-10?
• What do you feel is right about eating carbs? Do they make you happy, feel good, relaxed, or is it more fulfilling?

When you consume carbs out of habit, you’re bouncing between dopamine (pleasure sensation) and serotonin (happy sensation). When you consume carbs, you’re satisfying the withdrawal symptoms of these receptors.

But, these carbohydrate cravings are very unnatural. They’re developed over time with certain chemical changes that happen in the body. You can even become addicted to these carbs.

What you can do if you’re addicted to carbs:
1. Decide to make a change
2. Change your routine
3. Get rid of distractions
4. Push through discomfort
5. Increase more dietary fat
6. Take B vitamins (especially vitamin B1)

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

DR. BERG’S SHOP:

Follow us on FACEBOOK:

Send a Message to his team:

ABOUT DR. BERG:

Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

#keto #ketodiet #weightloss

Thanks for watching! I hope these tips help you break your old bad habits for good.

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Self-Discipline | How to Break Bad Habits | Form Good Habits | Real Talk- Thomas DeLauer

Self-Discipline | How to Break Bad Habits | Form Good Habits | Real Talk- Thomas DeLauer

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so any habits that you have good or bad they’re actually pretty easy to identify it pretty easy to break but in that same vein it’s actually pretty easy to instill a good new habit and it comes down to three really simple things okay so when we start understanding how habits work we can identify so many little things that we have good and bad habits towards now some of the things that I recognize with myself is when I get to the office I have a habit of going and having some matcha green tea and then I get rolling through my day and it’s it’s like I’m seeking a reward from that now that’s not a bad thing but it’s just a simple example it’s like I have my cue then I have the action and then I have the reward and psychologists have talked about this before it’s actually pretty common so it’s actually broken down into three parts they’re literally with every habit is it cue there is an action and there is a reward so a cue is also known as a trigger so for me for example with that my cue or my trigger is I walk into the office I may have like a sense of the smell of the office the the way it looks things like that and then my immediate action is to go and get myself some matcha and that’s sort of my action and then I get the reward and the reward is kind of twofold in this case so in this case the reward is literally consuming something like I actually get the effect from the food itself but then I also get a dopamine hit just from satisfactory like response like right I feel really good because I just completed the task I completed the action so when you look at every single habit that you have they all come down to these simple three things so again if we understand our cues our triggers we understand our actions and we understand what the reward that we’re trying to get out of something is it makes life really easy so an example in a bad way is gonna be like smoking or drinking right okay you get that same kind of thing you have a cue maybe it’s getting home from work that’s your cue and psychologically that’s just your cue to take an action so you take an action you drink or you smoke and then you have your reward your reward in the case of smoking and drinking is really really simple okay you’re getting literally a physiological response that’s giving you kind of a neurotransmitter high you’re getting and a acetaldehyde response from alcohol and you’re getting any kind of neurotransmitter response from nicotine so there you go there’s your reward and that’s kind of hijacked because we have sort of that physiologic response that comes from a drug but it’s still the same sort of thing now here’s where it becomes a problem to develop good habits good habits things like meditation or working out or eating right have sort of a delayed reward okay so the whole trifecta is completely thrown off so normally you have your cue you have that action and the reward that all happens boom boom boom but with exercise for example you can set up a cue you can set up a trigger you can put your you know gym bag by your door so you have a trigger to go to the gym you go to the gym you take the action but other than a little bit of an endorphin response right afterwards you don’t get the reward that you’re truly seeking it’s delayed gratification and there’s been a lot of studies that have looked at delayed gratification and it takes a special kind of individual to really process delayed gratification and really benefit from even delayed gratification but the fact is is that if you still understand the cue and you understand the action and you understand the reward you can still develop the overall cycle and that’s what we really need to focus on so what about breaking a bad habit though because this is what’s really tough okay a lot of people will tell you that you can’t break a habit you can never just stop doing something to break a habit but that’s total hogwash you absolutely can you can break a habit simply by neglecting that cue that trigger eventually that goes away and people will also tell you that once something is ingrained in your mind you’re always going to have that habit that is so not true it doesn’t work like that at all you see the brain has developed a habit it can get rid of that habit too it just takes time and once the brain is neglected of that specific cue sure you’ll have withdrawals because you’ll be wanting to have that response but again if you can just identify what the cue is and remove the cue it changes everything for you it truly can change everything so breaking a bad habit is as simple as removing yourself from the city people don’t like to think of it like that because it feels like you’re kind of hijacking it like you’re just not really where you’re jerry-rigging it you’re not truly fixing the problem but there’s a reason that methadone works right there’s a reason because it’s making it so that people are still getting some kind of reward some kind of dopamine response but they’re getting it without their recreational drug that’s harmful to their body they’re getting it through something that’s a little bit safer and allowing them to actually withdrawal in a safe controlled way so if we think of substituting something else for or something bad for something else in our life we think of it as sort of the healthy methadone in our own life that makes a big difference so I encourage you to do that now when it comes down to starting a new habit you need to create a new cue and you need to create a new action and need to identify the reward you can’t always create the reward so what I mean by that is if you want to get in the habit of meditating then you need to trigger something you need to have something that’s going to be a trigger for your meditation like what’s gonna trigger you to want to meditate then of course your actions gonna be the meditation but then you need to forcefully give yourself a reward why because you’re not going to see that immediate benefit from meditation same with working out right so it messes everything up so you gain the system a little bit give yourself a little piece of dark chocolate give yourself a little bit of a treat right when you’re done with the meditation now full disclaimer you’re going to start craving chocolate when you’re done with meditation now but that’s okay because at least you are getting the cue ingrained in your mind once the cue is ingrained in your mind you will take the action and the action of meditation or the action of exercise will far supersede the negative effect of that little piece of chocolate I promise you that you’re developing a bigger habit in spite of a small reward versus the complete opposite and eventually over time when you’ve seen body composition changes you can substitute that reward for the actual body composition reward that has occurred over time I hope that that makes sense but this is a very in-depth look at a very simple thing okay that simple cue that simple trigger is everything that’s everything when it comes down to just becoming a new person and making a true state change so sorry about driving in this I had to run some errands I wanted to make sure that I related topic that made a lot of sense for just everyday life as always make sure you keep it up locked in here in my channel if you have ideas for future videos you know where to put them I’ll see you soon

This Post Was All About Self-Discipline | How to Break Bad Habits | Form Good Habits | Real Talk- Thomas DeLauer.
Self-Discipline | How to Break Bad Habits | Form Good Habits | Real Talk- Thomas DeLauer

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Self-Discipline | How to Break Bad Habits | Form Good Habits | Real Talk- Thomas DeLauer… First, there is the cue, a trigger that tells your brain to go into automatic mode and which habit to use – it’s a trigger from the environment that tells your brain to go into autopilot and which habit to use. Then, there is the routine, which can be physical or mental or emotional action you take whenever presented with the cue. Finally, there is a reward, which helps your brain figure out if this particular loop is worth remembering for the future – it’s what you get from the habit that fulfills a craving in your brain.

Over time, this loop becomes more and more automatic – the cue and reward become intertwined until a powerful sense of anticipation and craving emerges.

When this pattern of “cue-routine-reward” gets repeated many times it becomes more and more automatic.

This is because the more we repeat it, the more it gets wired into our brains (in neuroscience, this is called “long-term potentiation”)

However, by better understanding habit loops, we can more easily disrupt the cycle and rewire our brains to new habits.

Every time a trigger precedes a habit, our brains strengthen the association between a habit and its trigger.

As an association between a habit and a trigger increases, the habit becomes more and more ingrained until we can perform our habits on full auto-pilot.

How to Create a Good Habit-

Many people fail to adequately reward themselves for taking action on a beneficial habit. Most addictive and destructive habits have a built in reward system that requires little or no input from you. Smoking or drinking are all easy habits to adopt because they light up your brain with the neurotransmitter dopamine (and a slew of other pleasure chemicals)

These substances naturally reward your brain and encourage continued usage even though they are harmful to your overall health. On the other hand, many positive habits such as exercise, meditation, focused work, and healthy eating don’t have immediately obvious rewards.

Yes, after extended practice, exercise, meditation, and focused work will all become activities that naturally stimulate your brain in positive ways and reward you for taking action, but they need a little bit of help to get started.

How to Break a Bad Habit/Change a Habit-

So what you need to do is identify your habit loop:

Triggers-

A trigger is defined as an event that kicks off the automatic urge to complete a habit – triggers are the key to forming new habits and breaking old ones, so simply put, triggers make the habit action happen.

A trigger can be anything in our environment which our brains associate with a habit – these contextual factors such as where we are, who we are with, and what just happened have a powerful and invisible effect upon our behavior. An understanding of our triggers is essential for an ability to break old habits – our old habits are constantly being reinforced by their triggers as we tend to repeat what we previously did in a similar situation. If the trigger for an old habit never occurs, the habit loop is interrupted – without repeated reinforcement, the association between habit and trigger weakens through neglect. Therefore, if we can eliminate our exposure to triggers for old habits, we can eliminate the habits themselves.

References:
1) The 3 R’s of Habit Change: How To Start New Habits That Actually Stick. (2018, September 18). Retrieved from
2) Sparks, C. (2018, February 26). Triggers??’The Key to Building and Breaking Habits ? Chris Sparks ? Medium. Retrieved from
3) Identify Your Habit Loops: The Basic Structure Behind Every Single Habit. (2017, January 2). Retrieved from
4) Quora. (2018, February 13). The Science Behind Adopting New Habits (And Making Them Stick). Retrieved from
5) How Habits Work – Charles Duhigg. (n.d.). Retrieved from
6) Putting habit into practice, and practice into habit: a process evaluation and exploration of the acceptability of a habit-based dietary behaviour change intervention. (n.d.). Retrieved from
7) Habit formation. (n.d.). Retrieved from
8) Wood W and Rünger D. (n.d.). Psychology of Habit. – PubMed – NCBI. Retrieved from 2

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