Identifying Healthy and Unhealthy Habits
A person’s habits are the window into how they live their lives and what they value. This is why identifying unhealthy habits and working to transform them into healthy habits is pivotal in achieving any of your fitness goals. Luckily, there is much research on how habits form and how we can change them.
Understanding the Process
In the book, The Power of Habit by Charles Duhigg, Duhigg refers to the process of how a habit is formed and how it is carried out as the “Habit Loop” (as cited in Duhigg 2012). The habit loop consists of a cue, a routine, & a reward (Duhigg, 2012).
The cue is anything that initiates the habit loop to begin. Ex. Feeling hungry and bored.
The routine is the activity or action performed in response to the cue. Ex. getting a bag of chips.
The reward is the positive or pleasurable feeling that you get after performing the routine. Ex. feeling full and satisfied after eating a snack (Duhigg, 2012).
Identifying Unhealthy Habits
1. Unhealthy Eating Habit ______________ Ex. Eating sugary foods or drinking alcohol
2. Unhealthy Moving Habit ______________ Ex. Sitting all day or driving short distances
3. Unhealthy Feeling Habit ______________ Ex. Not drinking enough water & feeling dehydrated
Replacing With Healthy Habits
1. Healthy Eating Habit: _________________________________________________________
Ex. Whenever I feel like grabbing a sugary snack, I will grab a fruit instead
2. Healthy Moving Habit: ________________________________________________________
Ex. I will move more by taking walks during my lunch break at work.
3. Healthy Feeling Habit: ________________________________________________________
Ex. I will carry a water bottle to remind myself to drink more water throughout the day.
Duhigg, C.(2012). The Power of Habit. Random House Trade Paperbacks.
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