Bite Sized Habits Newsflash - Hush Your Inner Critic

“The way to overcome negative thoughts and destructive emotions is to develop opposing, positive emotions that are stronger and more powerful.”
- Dalai Lama -


Something to read

As a recovering perfectionist, I cannot state enough how harmful our perfectionist tendencies can be, in particular when it comes to your health. In particular, all-or-nothing thinking can be so detrimental to your long term success. Embracing imperfection and allowing yourself to make mistakes along the way is the true way to success. (2 minute read)

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Something to watch

Dr Kristen Neff is one of the most prolific specialists in self-compassion or self-kindness one of the principles that I feel is most important to develop in order to stick with any habit long term and for your life in general. (5-minute watch)

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Bite Sized Habit

Piggyback your new habits onto existing ones​

Stepping into something new can make us feel under pressure to create an entirely new routine, but this isn’t always the best way to set us up for maintaining our new changes. One technique researchers support is that of piggybacking. Piggybacking involves tying a new behaviour to an existing habit. Your existing habit is the context or cue for you to engage in your new habit. What is something you do every day without fail? Without even thinking about it? E.g., make a morning coffee, toothbrushing, having a shower. What cues can you set up to help you piggyback your new Bite Sized Habit onto your existing habit? After I do x, then I will perform y (my new habit). For example, when I am in the shower after I put the conditioner in my hair, then I will say three things I am grateful for. After I push the power button on my kettle, I will perform 5 squats. This technique allows us to anchor our habits in our already existing routines which requires far less motivation and willpower and can help fast track our healthy habit success.

If any of these resonate with you, I'd really love to hear from you. And don't forget that if you'd like to dive deeper into your habits, the Bite Sized Habits course is available to you right now!


Published on 1st 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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