Episode Highlights From Katie

• The ultimate question is, how do we form habits and get them to stick
• As much as 40% of what we do in a day isn't the result of decisions, but of habits
• What the research says about habit creation, including methods for starting new habits and making them stick
• The average habit actually takes about 66 days (so over two months) to be created
• Will missing one day of the new habit affect the creation of the new habit?
• What the difference is between habits and routines
• The process of creating a habit isn't just about learning to do something repeatedly - It's really about wiring and strengthening the brain
• Don't let perfect be the enemy of the good when it comes to habit formation
• The concept of habit stacking and the idea of stacking two habits together
• Small habits are easier to implement and you can build on them - don't make them too big
• The 3 S's - simple, short, and specific
• It's easier to replace a habit than to remove it entirely (example: smoking)
• Some of my practical examples that I personally use for habit stacking to give you some ideas to get started

Resources Mentioned

• Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear
• Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less by S.J. Scott
• Psycho-Cybernetics: Updated and Expanded by Maxwell Maltz
• Gallon Water Jug
• Tiny Habits program - BJ Fogg

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