Extraordinary people seem so…extraordinary. How do they do it? How does Taylor Swift perform so many songsnight after night? How does Steph Curry make a shot all the way from the tunnel ofhis stadium? How did Steve Jobs or Jeff Bezos take their ideas and build theminto multi-billion dollar businesses? While there are a ton of factors thatcontribute to a person's success, one thing that most successful people have incommon is that they practice habits. For instance, Steve Jobs has a habit of meditatingevery night to clear his mind. Steph Curry has a habit of taking at least 250practice shots every day to stay sharp. And Taylor Swift has a habit of running foran hour every day to build her stamina.
Now, you might not want to be a pop star or aprofessional athlete, but healthy habits can help you perform at your best in whatever it isyou want to do. In today's lesson, we'll discuss habits and how the habits we form can help uslead a healthier lifestyle. Our goal is to analyze our habits and then use the strategies we learnedtoday to build healthier ones. Let's get into it! How would you define a habit? You might have said something we do every dayor on a regular basis, and you'd be right! A habit is an action or routine that we repeatregularly. It's like brushing your teeth every morning. You don't think about it; you justdo it. It's a part of your routine. Have you ever noticed how you instinctively reachfor your phone first thing in the morning.
To check messages or social media? That's ahabit. But not all habits are created equal. Healthy habits provide a consistentbenefit over time. For example, walking 30 minutes a day is a habit thatcan improve our physical well-being, boost our mood, and help with our overallwell-being. Can you think of any more examples of healthy habits? Pause the videoand write your thoughts in your guided notes. What did you come up with? Some more examples I thought ofare eating a veggie with every meal and taking time to relax or meditatedaily. But what about unhealthy habits? Unhealthy habits are things that are enjoyablefor a little while but aren't good for our health.
In the long run. For example, scrollingsocial media before bed is entertaining, but long term, it can make it hard to get goodsleep, damage your vision, and even impact your mental health. Some other examples aredrinking lots of caffeine to feel less tired, eating sugary snacks to cope with stress, oreven checking our phone every time we hear a notification, regardless of what's happeningaround us. We've all done these things at one point or another. I mean, I know I haveat least. They seem okay in the short term, but if we do them consistently,then the consequences can add up. So, how do we make sure our habits arepushing us in the direction we want to go instead of the opposite? Wedo this by actively analyzing.
And adjusting our habits. To help us withthis, we'll be using a three-step process. The first step is to identifyyour existing habits. Remember, a habit is something you do withoutthinking about it. Make a list of all your habits from when you wake up to whenyou go to bed, from brushing your teeth to eating a specific thing for lunch. Listingour habits gives us a bird's eye view of where they are actually taking us each day, ratherthan just assuming we're on the right track. I'm trying to improve my habits as well, so Imade a list beforehand. Here are some of them: I brush my teeth when I wake up and go to bed,make one cup of coffee in the morning, eat a high-protein breakfast, have chips for a snack inthe afternoon, and check social media constantly.
The second step is to rate eachhabit as either healthy, unhealthy, or neutral. For example, I'd considerbrushing my teeth a healthy habit, while munching on chips in the afternoon fallsinto the unhealthy category if I eat too many. I'll rate my morning cup of coffee as neutralbecause it's only one cup. How would you rate the other habits I have here? Pause the videoand write your thoughts in your guided notes. Here are my ratings for comparison.There are some healthy habits here, but there are a few unhealthy ones aswell. Definitely room for improvement, which brings us to our finalstep: building healthier habits. Now, there are a few ways to go about this. Oneis to break an unhealthy habit. Another is to add.
A healthy habit, which doesn't cancel out yourunhealthy habits but still improves your health. Or even better, you can replace an unhealthy habitwith a healthier one. While making this decision, I recommend you use your health visionboard as a reference. Are your habits guiding you towards the person you wantto be physically, mentally, and socially? Once you've identified what you'd like to change,set a SMART goal for taking action. Personally, I'm going to work on breaking this habit ofconstantly checking my notifications. So, what might help us stick toour new and improved habits? Well, first of all, habits don't comeout of nowhere — they are triggered by cues or signals in our environment.When I hear a phone notification, boom,.
I check my phone. It's automatic. In the past,I've tried ignoring my phone, but unfortunately, it didn't really work because I kepthearing all those notifications, and the temptation was just toostrong. So, what should I do instead? Habit hack number 1: the easiest way tobreak a habit is to identify and remove the cue. And if you can't remove it, tryto minimize it as much as possible. For me, this could be putting my notifications on silent.With this in mind, I've set a new SMART goal! Starting today, I will silence my social medianotifications and check them at scheduled times. No notification, no distraction. I canfocus on being in the moment instead. But what about adding healthy habits to ourroutines? I've got another habit hack for you:.
Habit stacking. Habit stacking is tying anew habit to an existing one. For example, let's say I always brush my teeth in themorning and I want to start stretching. Why not stretch right after brushing? My SMARTgoal could be “I will stretch for 5 minutes after brushing my teeth every morning.” I willstart tomorrow! This way, I'll have a reminder while I'm getting used to the new habit. Newhabits become easier to stick to the more we practice. So aim for small changes over time,and most importantly, be consistent. Even if I happen to be running late, stretching for 3minutes is better than not stretching at all. And there you have it. Our habits have hugeimpacts on our health, so it's important to continue to check in on where they're takingus. Now it's your turn. After the video,.
Use the template in your notes to analyzeyour own habits. Which ones are guiding you in the direction you want, and whichones might be steering you off course? In our next lesson, we'll lookinto common health concerns for teenagers and how and when to seek help.Until then, I'm Caroline, and remember, prioritizing your health isa choice you make every day, and it's worth it. So keep building that healthylifestyle, take care, and I'll see you next time!