Bite Sized Habits Newsflash - Hello Habit Changer

"Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day"

Jim Rohn

I've drawn together a few more tips for you for building healthy habits that last...

Something to do

Future Self vs Present Self

When faced with temptation we tend to favour our present self at the expense of our future self. Our present self will eat an extra piece of cake, skip the gym session, drink too much, stay up late, or procrastinate; our future self is left dealing with the consequences. This is called temporal discounting. In-the-moment decisions have a compound effect: while in isolation they don’t feel like a big deal, they add up over time. Next time you're faced with temptation which leads you away from your goals, ask yourself:

What are the consequences of this decision in 10 minutes? What are the consequences in 10 months? In 10 years? Or what is the compound effect of this decision in 10 minutes, 10 months, 10 years?

Let's take care of our future self, it's all we have.



It was such a pleasure to feature on this podcast episode with The Ideas Lab London. Packed with practical tips for making lasting changes to your health, it's full of all things habit change and top of the tip list is finding joy in your habits. If you get a moment, have a listen...

Click here


Bite Sized Habit of the week - Find the fun​

Why do we drag ourselves through a punishing HIIT routine or pound the treadmill when we absolutely hate it? Why do we subject ourselves to a diet of steamed chicken and broccoli for weeks on end? Often because we believe it’s good for us, and it is, but it’s not good for us if we can’t stick with it. So, my tip is to ask yourself “What healthy habits do I enjoy?” In order to stick to our healthy habits, we have to enjoy them. You can start right now by making a list of healthy habits you get a boost from. Maybe it’s the calm centred feeling you get after a breath exercise, or the vitality you feel after a brisk walk outside or how you enjoy getting into bed 10 minutes early. Equally, can you layer more enjoyment onto those healthy habits that are starting to feel a bit mundane? This can incentivise us to make them happen. Can you only listen to your favourite podcast whilst out on a run? Or only watch the latest Netflix series whilst doing your healthy meal prepping? Or only light that candle you love when meditating? 

Find joy and the skills to build lasting healthy habits in the Bite Sized Habits course

Published on 22nd Jul 2021 at 12:00 by Heather McKee

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Copyright ©2024 Dr. Heather McKee

Dr. Heather McKee is registered in Ireland Reg. No. 687397 with the registered address at 314 Mother Teresa House, Loreto Abby, Rathfarnham, D14 NR20, Co. Dublin, Ireland

This work is in no way meant to replace any medical advice. Dr. McKee is Non-HCPC-registered. Photography by Dylan Madden.

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