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  • Writer's pictureDezerrae Sanchez

Feeling Better with Better Habits


Monday is almost here, and as we go into a new week, I wanted to touch base and briefly talk about creating healthy habits. I have witnessed firsthand the incredible impact that building healthy habits can have on an individual's mental and emotional well-being. Engaging in positive habits not only improves our physical health but also nurtures our psychological resilience. Let's take a look into the science behind habit formation and provide you with practical strategies to cultivate healthy habits that stick. By embracing these principles, you'll embark on a transformative journey towards a more fulfilling and balanced life.

1. Understanding Habit Formation

Habits are powerful, automatic behaviors that shape our daily lives. They are deeply ingrained patterns of action, often triggered by specific cues or environmental factors. To build healthy habits, we must comprehend the habit loop: cue, routine, reward. Identifying the cues that trigger unhealthy behaviors is the first step towards change. For example, stress might be a cue for emotional eating. Replacing the routine of emotional eating with a healthier alternative, such as going for a walk or practicing deep breathing, can create a positive habit loop. Remember, it takes time to rewire our brains, so be patient with yourself.


2. Start Small and Focus on Consistency

When it comes to building healthy habits, starting small is key. Setting lofty goals can often lead to frustration and disappointment. Instead, break down your aspirations into small, manageable steps. For instance, if your goal is to exercise regularly, begin with a 10-minute walk every day. Consistency is paramount; focus on creating a habit of daily walks before gradually increasing the duration or intensity. Celebrate each small victory along the way, reinforcing the positive behavior with intrinsic rewards such as self-praise or a relaxing bath.

3. Create a Supportive Environment

Our environment significantly influences our habits. To increase engagement with building healthy habits, it is essential to shape your surroundings in a way that supports your goals. Make your healthy choices more accessible by stocking your pantry with nutritious snacks, keeping your workout gear within reach, or setting reminders on your phone. Surround yourself with like-minded individuals who share your commitment to wellness. Joining a fitness class, a cooking club, or an online support group can provide valuable encouragement and accountability.

4. Practice Mindfulness and Self-Reflection

Cultivating mindfulness and self-reflection can be transformative when building healthy habits. Take a few moments each day to observe your thoughts, emotions, and behaviors without judgment. Notice the patterns that emerge. Are there any triggers or underlying emotions that drive unhealthy habits? By developing self-awareness, you can interrupt the automaticity of negative habits and make conscious choices. Engaging in mindfulness practices like meditation or journaling can help you develop a deeper understanding of yourself and enhance your overall well-being.


5. Embrace the Power of Positive Reinforcement

Our brains respond well to positive reinforcement. To solidify healthy habits, reward yourself for your efforts along the way. However, it's important to choose rewards that align with your goals. Instead of indulging in unhealthy treats, treat yourself to a massage, a new book, or a day trip to a place you love. Additionally, tracking your progress and visually seeing how far you've come can be incredibly motivating. Use a habit tracker or a journal to record your achievements and celebrate your wins regularly.


Building healthy habits is a transformative journey that requires patience, persistence, and self-compassion. By understanding the science of habit formation, starting small, creating a supportive environment, practicing mindfulness, and embracing positive reinforcement, you can cultivate habits that lead to lasting change. Unlock your potential for growth and wellness, one healthy habit at a time.

What is one habit you would like to try to incorporate into your daily or weekly life that could have a positive effect on you?


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