Episode
The Ultimate Toolkit for Creating New Habits: The Science Made Easy
Description
In this episode, you’re going to learn exactly what you need to form new habits. Even if you think you already know everything there is to know about habits, you probably still struggle to apply this knowledge and make change stick. And if this topic is brand new to you, don’t worry; I have a way of explaining it that’s fun, and so simple even a 5-month-old puppy can understand it. Just because it’s science doesn’t mean it has to be complicated and boring. When we make change fun and easy to understand, you’re more likely to be successful in applying all of this research. That’s why this episode also comes with a free companion workbook, so that you not only listen and learn, but also go deeper and apply what you’re learning to your own life. You can download that for free at melrobbins.com/habits. I’ll teach you the three critical parts of forming new habits, and together we’ll unpack the brain research that explains why these parts are essential to your habit-making routine. When you’re done listening, you’re going to see that you’re making the same mistake most people make: you’re only focused on one part of forming a habit, and you’re missing the other two. I’m really excited for you to listen, learn, and apply all this knowledge. New habits begin as something you practice, and after applying this over time, they become who you are. Xo Mel Get your free companion download at melrobbins.com/habits. For full show notes, including all research mentioned in the episode, go to melrobbins.com/podcast. In this episode, you’ll learn:8:00: Why willpower doesn’t work11:15: Why we struggle with new habits12:30: What actually is a habit?15:15: The free gift I have for you15:50: Why are habits important?19:50: What the research says about successful people25:10: What’s getting in the way of your new habits25:50: Three critical parts to all new habits must have27:40: Two ways Chris and I set ourselves up to succeed with our habits32:45: Six types of behavior triggers 38:50 What to do if you want to stop that nightly glass of wine Disclaimer
Chapters
The podcast discusses whether it's possible to experience rapid big changes in a short period of time and how changing one's self-view can help achieve it through the science of habits.
00:00 - 01:55 (01:55)
Summary
The podcast discusses whether it's possible to experience rapid big changes in a short period of time and how changing one's self-view can help achieve it through the science of habits.
EpisodeThe Ultimate Toolkit for Creating New Habits: The Science Made Easy
PodcastThe Mel Robbins Podcast
This podcast episode discusses how setting goals and forming habits are interconnected, and how habits are crucial in achieving those goals.
01:55 - 07:46 (05:51)
Summary
This podcast episode discusses how setting goals and forming habits are interconnected, and how habits are crucial in achieving those goals. The podcast is part of a series on foundational topics to help listeners create a better life.
EpisodeThe Ultimate Toolkit for Creating New Habits: The Science Made Easy
PodcastThe Mel Robbins Podcast
This podcast episode discusses the grounded science behind habits, and how simple habits can have a big impact on your daily life, from your finances to your health to achieving your goals.
07:46 - 16:22 (08:35)
Summary
This podcast episode discusses the grounded science behind habits, and how simple habits can have a big impact on your daily life, from your finances to your health to achieving your goals.
EpisodeThe Ultimate Toolkit for Creating New Habits: The Science Made Easy
PodcastThe Mel Robbins Podcast
Apply three things to every behavior change to make your life easier: identify the cue or trigger, change the routine, and give yourself a reward.
16:22 - 20:24 (04:01)
Summary
Apply three things to every behavior change to make your life easier: identify the cue or trigger, change the routine, and give yourself a reward. Bad habits can take over and make life harder, so learning to resist them is crucial.
EpisodeThe Ultimate Toolkit for Creating New Habits: The Science Made Easy
PodcastThe Mel Robbins Podcast
The three required parts that make any new habit stick in your brain, in your body and become automatic are cueing new behavior, doing the new behavior, and rewarding new behavior.
20:24 - 25:28 (05:04)
Summary
The three required parts that make any new habit stick in your brain, in your body and become automatic are cueing new behavior, doing the new behavior, and rewarding new behavior. Without these three parts, a habit won't stick.
EpisodeThe Ultimate Toolkit for Creating New Habits: The Science Made Easy
PodcastThe Mel Robbins Podcast
In order to form positive habits, you need to cue the new behavior, establish a behavior pattern, and reward the behavior.
25:29 - 34:33 (09:04)
Summary
In order to form positive habits, you need to cue the new behavior, establish a behavior pattern, and reward the behavior. This cycle becomes a habit, allowing you to trigger positive behavior in yourself or even your pets!
EpisodeThe Ultimate Toolkit for Creating New Habits: The Science Made Easy
PodcastThe Mel Robbins Podcast
In this episode, the speaker talks about how triggers can be used to hack and develop new habits.
34:33 - 39:16 (04:42)
Summary
In this episode, the speaker talks about how triggers can be used to hack and develop new habits. He mentions that triggers can be used to signal emotion and can make habits easier and obvious.
EpisodeThe Ultimate Toolkit for Creating New Habits: The Science Made Easy
PodcastThe Mel Robbins Podcast
Habits consist of three parts: the cue or trigger, the behavior that needs to be repeated, and the reward that reinforces the behavior.
39:16 - 44:30 (05:14)
Summary
Habits consist of three parts: the cue or trigger, the behavior that needs to be repeated, and the reward that reinforces the behavior. When a trigger cues a behavior that is followed by a reward, the behavior becomes automatic.
EpisodeThe Ultimate Toolkit for Creating New Habits: The Science Made Easy
PodcastThe Mel Robbins Podcast
The speaker talks about her experience of being accountable to herself and exercising regularly, even when she didn't feel like it.
44:30 - 50:23 (05:52)
Summary
The speaker talks about her experience of being accountable to herself and exercising regularly, even when she didn't feel like it. She emphasizes the importance of taking action and seeking accountability for one's progress.
EpisodeThe Ultimate Toolkit for Creating New Habits: The Science Made Easy
PodcastThe Mel Robbins Podcast
Mel discusses the importance of finding a reward that motivates you when creating a new habit, whether it be exercising or drinking more water.
50:23 - 56:31 (06:08)
Summary
Mel discusses the importance of finding a reward that motivates you when creating a new habit, whether it be exercising or drinking more water. It's important to focus on the reward rather than the difficulty of the habit.
EpisodeThe Ultimate Toolkit for Creating New Habits: The Science Made Easy
PodcastThe Mel Robbins Podcast
In order to turn a new behavior pattern into a habit, it is important to have a strong motivation, trigger the behavior, create a rewarding environment, and maintain a deep meaning for oneself.
56:33 - 1:05:26 (08:52)
Summary
In order to turn a new behavior pattern into a habit, it is important to have a strong motivation, trigger the behavior, create a rewarding environment, and maintain a deep meaning for oneself.
EpisodeThe Ultimate Toolkit for Creating New Habits: The Science Made Easy
PodcastThe Mel Robbins Podcast
In this episode, the host explains simple science-supported hacks, tools, and strategies to make new habits stick and offers a free seven-page guide to apply these steps to the habits you want to break or learn.
1:05:30 - 1:10:28 (04:57)
Summary
In this episode, the host explains simple science-supported hacks, tools, and strategies to make new habits stick and offers a free seven-page guide to apply these steps to the habits you want to break or learn. The next episode will focus on more creative and tactical ways to cue or trigger positive behavior changes.