Build Amazing Habits: Simple Steps to Break Bad Habits & Make Good Ones Stick

If you struggle to make new habits stick, you are not the problem.

You've just been missing the right tools and strategies to make real change happen. 

 In this episode, you’re going to learn the simple ways to break bad habits and form new ones.

 Mel is revealing the 3 biggest mistakes you are likely making when trying to change your behavior and why it’s not about willpower.

 She is breaking down the science of habit formation so you can finally understand why your bad habits keep holding you back—and how to flip the script.

 This is a comprehensive toolkit that will help you apply the research to your life and take the exact steps you need to make lasting change.

 This episode will help you beat your next urge to doom scroll, snack, smoke, or self-sabotage. 

 This is the breakthrough you've been waiting for!

If you want more science-backed hacks for more confidence and productivity, listen to this episode next: 4 Habits for Energy, Productivity, & Happiness That Changed My Life (Science-Backed)

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• Disclaimer

In this episode:

• 5:10: Mistakes we all make when it comes to habit formation.
• 13:50: Why you have to stop comparing your habits to others. 
• 18:52: This is what happens in your brain when you start a new habit.
• 25:44: How to hack the trigger and reward system.
• 30:14: A powerful technique to stop old habits.
• 38:21: What you need to know about the Habit Loop.
• 41:33: The incredible power of the reward.
• 54:10: This science-backed strategy is a must-try.

‍Resources:

• Healthline: Habits Matter More Than You Might Think - These Tips Can Help the Good Ones Stick
• Dialogues in Clinical Neuroscience: Habit formation‍
• Behavioral Scientist: “Good Habits, Bad Habits: A Conversation with Wendy Wood”
• Charles Duhigg: The Power of Habit‍
• James Clear: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones‍
• James Clear: How To Start New Habits That Actually Stick‍
• James Clear: Keystone Habits: The Simple Way to Improve All Aspects of Your Life‍
• Philippa Lally’s research on habits: University College London 
• Philippa Lally: “How are habits formed: Modelling habit formation in the real world”‍
• Healthline: Breaking Down the Habit Loop‍
• Appetite: Breaking habits or breaking habitual behaviors? Old habits as a neglected factor in weight loss maintenance‍
• Psychology Today: Behavioral Activation‍
• Clinical Psychology Review: What is behavioral activation? A review of the empirical literature‍
• The Journal of Neuroscience: Dopaminergic Mechanisms in Actions and Habits