00;00;00;01 - 00;00;00;12 Kate Hi. 00;00;00;23 - 00;00;02;13 Kate I'm Kate from Psych for Life. 00;00;05;19 - 00;00;11;21 Kate And if you're watching this, you're probably interested in forming some new habits to improve your life. 00;00;12;04 - 00;00;24;06 Kate I know I am. If you've watched the psych. For Life. Sleep video, you might know that I've been working on new habits. Around my bedtime routine. So I can get better sleep. And I'll tell you what. It hasn't been easy. 00;00;26;06 - 00;00;41;00 Kate In this video, we will discuss. The three core components for habit formation. And how you can use them. How to set yourself up to successfully build a new habit and the best time to start a new habit. 00;00;42;08 - 00;00;44;12 Kate Let's start with the three core components. 00;00;44;12 - 00;00;45;25 Kate Of habit formation. 00;00;46;12 - 00;00;46;19 Kate For. 00;00;46;19 - 00;00;48;13 Kate Decades, health psychologists. 00;00;48;13 - 00;00;49;09 Kate Have researched. 00;00;49;15 - 00;01;02;09 Kate What makes habit stick, and the literature has identified these three components that lead to long term habit formation. One Repeated behaviors. 00;01;02;18 - 00;01;03;29 Kate The more a behavior is. 00;01;03;29 - 00;01;15;04 Kate Repeated, the faster it becomes an unconscious habit. To cues in the environment, reminders such as time and place can. 00;01;15;04 - 00;01;25;11 Kate Trigger a behavior. And three rewards rewarding yourself during or after the habit encourages you to repeat that behavior again. 00;01;27;00 - 00;01;31;04 Kate Let's take a look at how these components can be used to build better habits. 00;01;32;03 - 00;01;34;26 Kate Let's start with behavior, repetition. 00;01;35;23 - 00;01;55;20 Kate Repetition is fundamental to building all habits. You might be wondering how much repetition is needed to build a new habit And the answer is it depends. Not all habits are the same, nor are the people who are trying to build them. Research that tracked how long it took participants to. 00;01;55;20 - 00;01;56;18 Kate Form a range of. 00;01;56;18 - 00;02;04;07 Kate Habits found that on average, it took people 66 days to form a new daily habit. But there was a lot. 00;02;04;07 - 00;02;05;01 Kate Of variability. 00;02;05;16 - 00;02;06;11 Kate In the study. 00;02;06;15 - 00;02;07;25 Kate Participants were asked. 00;02;07;25 - 00;02;10;24 Kate To choose a daily habit they wanted to implement. 00;02;10;24 - 00;02;11;16 Kate And to track. 00;02;11;19 - 00;02;12;00 Kate When the. 00;02;12;00 - 00;02;12;21 Kate Behavior was. 00;02;12;21 - 00;02;13;08 Kate Completed. 00;02;13;18 - 00;02;14;11 Kate The researchers. 00;02;14;11 - 00;02;17;23 Kate Found that it took between 18 and 250. 00;02;17;23 - 00;02;18;00 Kate Four. 00;02;18;00 - 00;02;24;05 Kate Days for the volunteers to form their chosen habit. What experts know for sure is the. 00;02;24;05 - 00;02;25;22 Kate More a behavior is repeated. 00;02;25;22 - 00;02;30;12 Kate In the same context or situation, the more likely it is to become. 00;02;30;12 - 00;02;31;10 Kate An ingrained habit. 00;02;31;27 - 00;02;37;26 Kate So that means if you're trying to pick up a new routine such as exercise, you're more likely to form an. 00;02;37;26 - 00;02;39;19 Kate Ingrained habit if you're practicing. 00;02;39;19 - 00;02;41;28 Kate In the same place at the same time of day. 00;02;43;06 - 00;02;45;18 Kate In addition to repeating the behavior yourself. 00;02;45;18 - 00;02;46;15 Kate It also helps. 00;02;46;15 - 00;02;47;14 Kate If you repeatedly. 00;02;47;14 - 00;02;58;18 Kate See others engaging in the habit that you would like to start. So in our exercise example, we might want to follow social media accounts of others showcasing their exercise routines. 00;02;58;24 - 00;03;00;14 Kate Or hang out in the park where we see. 00;03;00;14 - 00;03;04;17 Kate People exercising. The second key component. 00;03;04;17 - 00;03;05;05 Kate For habit. 00;03;05;05 - 00;03;13;25 Kate Formation is situational and environmental cues. Cues are things that we see and hear that remind us to engage in the habit. 00;03;14;00 - 00;03;15;00 Kate There are two major. 00;03;15;00 - 00;03;16;17 Kate Ways we can use cues. 00;03;16;17 - 00;03;17;26 Kate In our environment to our. 00;03;17;26 - 00;03;26;19 Kate Advantage. One, we can plan for the cues. And two, we can use a technique called piggyback king to tie our habits to things that we. 00;03;26;19 - 00;03;30;12 Kate Are already doing. You want to start by. 00;03;30;12 - 00;03;34;26 Kate Identifying strong cues such as time after work. 00;03;35;04 - 00;03;35;16 Kate Or. 00;03;35;16 - 00;03;36;08 Kate Location. 00;03;36;15 - 00;03;37;07 Kate In front of the. 00;03;37;07 - 00;03;41;15 Kate TV that remind you to engage in the habit, and we'll build. 00;03;41;15 - 00;03;43;16 Kate Those into our plan later in. 00;03;43;16 - 00;03;46;18 Kate This video, we'll talk about the specifics of the plan. 00;03;46;25 - 00;03;47;22 Kate But for now. 00;03;47;28 - 00;04;03;24 Kate Let's just focus on the cues that remind you to engage in that behavior. We'll want to pay attention to what the cue is and what our response is. Sometimes the cue can be something that actually caused us to. 00;04;03;24 - 00;04;04;18 Kate Break our. 00;04;04;18 - 00;04;06;21 Kate Habit. As an example. 00;04;06;29 - 00;04;08;06 Kate My husband is working. 00;04;08;06 - 00;04;13;13 Kate On cutting out snacking late in the evening. The old cue was. 00;04;13;20 - 00;04;14;07 Kate Turn on the. 00;04;14;07 - 00;04;21;21 Kate TV and get out the snacks at night. Now that the new habit is taking away snacking at night, the same cue. 00;04;21;23 - 00;04;22;14 Kate Turning on the. 00;04;22;14 - 00;04;23;27 Kate TV is now. 00;04;23;27 - 00;04;24;20 Kate The cue for. 00;04;24;27 - 00;04;25;16 Kate Snack time. 00;04;25;16 - 00;04;26;04 Kate Is over. 00;04;26;24 - 00;04;28;04 Kate So I want you to think about. 00;04;28;07 - 00;04;29;08 Kate What's your habit? 00;04;29;14 - 00;04;35;27 Kate What is it that you want to adopt? Now is a good time. To pull out a piece of paper and jot that down. 00;04;36;05 - 00;04;37;11 Kate Or just think in your mind. 00;04;37;19 - 00;04;56;29 Kate What is the habit? I am trying to create and what are the cues that you could associate with that habit? Maybe it's getting home from work. Sitting down on the couch waking up in the morning, brushing my teeth at night. 00;04;57;16 - 00;04;58;23 Kate What's your cue. 00;04;58;29 - 00;05;01;00 Kate That you can associate with a habit. 00;05;01;00 - 00;05;04;23 Kate You're trying to create? Speaking of brushing your teeth. 00;05;05;05 - 00;05;07;10 Kate Now we're going to talk about piggy backing. 00;05;07;26 - 00;05;09;10 Kate Piggy backing refers. 00;05;09;10 - 00;05;11;27 Kate To tying a habit to something you. 00;05;11;27 - 00;05;14;09 Kate Already do like brushing your. 00;05;14;09 - 00;05;17;08 Kate Teeth. When we're piggybacking. 00;05;17;12 - 00;05;17;18 Kate We're. 00;05;17;18 - 00;05;19;07 Kate Essentially using an. 00;05;19;07 - 00;05;20;07 Kate Old ingrained. 00;05;20;07 - 00;05;21;06 Kate Habit as a. 00;05;21;06 - 00;05;22;25 Kate Cue for a new habit we're trying. 00;05;22;25 - 00;05;23;13 Kate To adopt. 00;05;23;27 - 00;05;24;18 Kate Research has. 00;05;24;18 - 00;05;28;03 Kate Shown that when we engage in the existing habit. 00;05;28;03 - 00;05;29;02 Kate First and. 00;05;29;02 - 00;05;35;04 Kate Use that as a cue for the new habit, it's most effective. Flossing is a great example of piggy backing. 00;05;35;17 - 00;05;39;09 Kate Most of us brush our teeth regularly. It's an ingrained habit. 00;05;39;29 - 00;05;44;04 Kate But we might want to be flossing more. So in this instance, we. 00;05;44;04 - 00;05;45;21 Kate Are using brushing our teeth. 00;05;45;21 - 00;05;46;18 Kate As the cue. 00;05;46;18 - 00;05;46;24 Kate For. 00;05;46;24 - 00;05;50;00 Kate Flossing. Interestingly, studies have shown that. 00;05;50;00 - 00;05;51;01 Kate People who are told. 00;05;51;01 - 00;05;51;20 Kate To floss. 00;05;51;20 - 00;05;53;00 Kate After brushing their. 00;05;53;00 - 00;05;54;08 Kate Teeth picked up the habit. 00;05;54;08 - 00;05;54;29 Kate Faster. 00;05;55;08 - 00;05;55;16 Kate Than. 00;05;55;16 - 00;05;56;14 Kate When people were told to. 00;05;56;14 - 00;05;57;00 Kate Floss. 00;05;57;01 - 00;05;58;03 Kate Before brushing their. 00;05;58;03 - 00;06;00;20 Kate Teeth. Essentially, the study. 00;06;00;20 - 00;06;02;19 Kate Supported using brushing our teeth. 00;06;02;19 - 00;06;03;00 Kate As the. 00;06;03;00 - 00;06;06;10 Kate Cue for flossing. The third. 00;06;06;10 - 00;06;09;14 Kate Key component for habit formation is the use. 00;06;09;14 - 00;06;10;26 Kate Of rewards. I'm sure you're. 00;06;10;26 - 00;06;12;15 Kate Not surprised to learn that. 00;06;12;15 - 00;06;13;14 Kate Rewards help. 00;06;13;15 - 00;06;17;13 Kate In habit formation. We can use both internal and. 00;06;17;13 - 00;06;19;03 Kate External rewards. 00;06;19;03 - 00;06;22;07 Kate To promote our habits Some habits. 00;06;22;07 - 00;06;23;03 Kate Are rewarding. 00;06;23;03 - 00;06;27;24 Kate Because simply doing them gives us a sense of pleasure and satisfaction. 00;06;28;01 - 00;06;30;05 Kate These are internally rewarding. 00;06;30;05 - 00;06;34;11 Kate Habits Let's take listening to music as an example. 00;06;34;12 - 00;06;36;00 Kate Perhaps we want to relax. 00;06;36;00 - 00;06;43;11 Kate By listening to music. We probably feel that satisfaction and the pleasure of the music almost immediately. That's an. 00;06;43;11 - 00;06;44;18 Kate Internal, very rewarding. 00;06;44;18 - 00;06;44;28 Kate Habit. 00;06;46;11 - 00;06;51;11 Kate However, for most habits, the internal rewards are often experienced. 00;06;51;11 - 00;06;55;28 Kate In the long term. Let's take exercise as an example. 00;06;56;06 - 00;06;56;29 Kate There are. 00;06;56;29 - 00;06;57;14 Kate Plenty of. 00;06;57;14 - 00;06;58;17 Kate Internal rewards. 00;06;58;24 - 00;07;00;21 Kate Such as increased muscle strength. 00;07;00;21 - 00;07;01;18 Kate Endurance. 00;07;01;26 - 00;07;02;02 Kate And. 00;07;02;02 - 00;07;02;20 Kate Overall. 00;07;02;20 - 00;07;05;03 Kate Health and wellness. But actually, in. 00;07;05;03 - 00;07;06;03 Kate The short term. 00;07;06;23 - 00;07;12;10 Kate There can be quite the opposite of rewards. Let's say sore muscles or fatigue. 00;07;12;19 - 00;07;13;15 Kate Or simply. 00;07;13;15 - 00;07;17;03 Kate Not wanting to do it. So to get us through. 00;07;17;03 - 00;07;18;16 Kate These early phases where we're. 00;07;18;16 - 00;07;26;07 Kate Not yet experiencing the internal rewards, we can apply external rewards. An example of this might be listening. 00;07;26;07 - 00;07;26;26 Kate To our favorite. 00;07;26;26 - 00;07;27;19 Kate Music while. 00;07;27;19 - 00;07;28;01 Kate Working. 00;07;28;01 - 00;07;28;10 Kate Out. 00;07;28;20 - 00;07;31;12 Kate Or celebrating the workout by rewarding. 00;07;31;12 - 00;07;33;04 Kate Ourselves with a healthy snack. 00;07;34;02 - 00;07;35;20 Kate When choosing a reward to. 00;07;35;20 - 00;07;40;07 Kate Help you build a new habit, you should keep in mind these two guidelines. 00;07;40;20 - 00;07;44;04 Kate One The reward should help you build repetition. 00;07;44;12 - 00;07;47;08 Kate Of the new habit. And two, we need to make. 00;07;47;08 - 00;07;48;19 Kate Sure that the reward doesn't. 00;07;48;19 - 00;07;49;17 Kate Conflict with the. 00;07;49;17 - 00;07;50;06 Kate Overall. 00;07;50;06 - 00;07;57;26 Kate Goal of the habit itself. For example, let's say you're trying to build a new habit of exercising three times a week to. 00;07;57;26 - 00;07;58;28 Kate Increase your overall. 00;07;58;28 - 00;08;03;08 Kate Health and well-being. What we don't want to do is. 00;08;03;08 - 00;08;04;20 Kate Celebrate that workout. 00;08;04;23 - 00;08;05;22 Kate By going through. 00;08;05;22 - 00;08;06;04 Kate The drive. 00;08;06;04 - 00;08;08;17 Kate Through to pick up fast food that conflicts. 00;08;08;17 - 00;08;09;20 Kate With your overall goal. 00;08;10;04 - 00;08;11;19 Kate What many of us do is go. 00;08;11;19 - 00;08;13;08 Kate Out and purchase some new workout. 00;08;13;08 - 00;08;16;13 Kate Clothes that make us feel good. This is a good external. 00;08;16;13 - 00;08;17;27 Kate Reward, but it doesn't promote. 00;08;17;27 - 00;08;20;15 Kate Repetition of the behavior. An even. 00;08;20;15 - 00;08;21;19 Kate Better reward would. 00;08;21;19 - 00;08;23;23 Kate Be to sign up for that dance class. 00;08;23;23 - 00;08;24;02 Kate Or. 00;08;24;02 - 00;08;24;28 Kate Biking class. 00;08;25;05 - 00;08;25;29 Kate That occurs. 00;08;25;29 - 00;08;28;01 Kate Three days a week so you can commit to going. 00;08;28;27 - 00;08;29;16 Kate Or if you do. 00;08;29;16 - 00;08;31;26 Kate Find yourself motivated by having new clothes to. 00;08;31;26 - 00;08;32;19 Kate Wear, perhaps. 00;08;32;19 - 00;08;34;17 Kate You pick out a specific piece you want. 00;08;34;22 - 00;08;35;18 Kate Determine how much. 00;08;35;18 - 00;08;36;17 Kate It costs, and. 00;08;36;17 - 00;08;38;13 Kate After each workout, put a dollar. 00;08;38;13 - 00;08;42;01 Kate In a jar. That way, once you've accumulated enough workouts. 00;08;42;07 - 00;08;43;26 Kate You've earned your new piece of. 00;08;43;26 - 00;08;47;23 Kate Clothing Now that we know that habit. 00;08;47;23 - 00;08;50;10 Kate Formation requires behavior, repetition. 00;08;50;20 - 00;08;56;04 Kate Cues and rewards, we can figure out how to build these components into your daily life. 00;08;56;09 - 00;08;57;07 Kate To increase the. 00;08;57;07 - 00;08;59;23 Kate Odds of building a new habit. 00;09;01;08 - 00;09;02;13 Kate There are three keys. 00;09;02;13 - 00;09;07;14 Kate That are important to this. Number one is making a plan Two is starting small. 00;09;07;22 - 00;09;08;15 Kate And three is. 00;09;08;15 - 00;09;13;29 Kate Finding the best time to launch your plan. Research has shown that the key to making a. 00;09;13;29 - 00;09;15;07 Kate Plan that works is. 00;09;15;07 - 00;09;16;18 Kate To make it specific. 00;09;17;04 - 00;09;19;07 Kate Researchers Milne or volunteer. 00;09;19;07 - 00;09;20;14 Kate And wanted to investigate. 00;09;20;14 - 00;09;21;05 Kate This further. 00;09;21;18 - 00;09;22;21 Kate They divided up two. 00;09;22;21 - 00;09;23;19 Kate Hundred and 48. 00;09;23;19 - 00;09;24;24 Kate Participants into. 00;09;24;24 - 00;09;25;25 Kate Three groups, with. 00;09;25;25 - 00;09;29;22 Kate The goal of building an exercise habit over two weeks a. 00;09;29;22 - 00;09;30;22 Kate Control group, a. 00;09;30;22 - 00;09;32;10 Kate Motivation group, and a plan. 00;09;32;10 - 00;09;34;02 Kate Group. The control group. 00;09;34;02 - 00;09;42;01 Kate Was asked to track how often they exercised during the two weeks of the study. The motivation group was asked to track their exercise. 00;09;42;11 - 00;09;44;07 Kate And they were given reading materials. 00;09;44;07 - 00;09;47;23 Kate On the benefits of exercise. Finally, the. 00;09;47;23 - 00;09;49;14 Kate Planned group were given the. 00;09;49;14 - 00;09;51;20 Kate Same instructions as the Motivation Group. 00;09;51;27 - 00;09;52;29 Kate But they were also. 00;09;52;29 - 00;09;59;07 Kate Asked to fill out a plan The plan was only a sentence long, but it specified when. 00;09;59;07 - 00;10;01;15 Kate And where the behavior would be done. 00;10;01;25 - 00;10;04;08 Kate For example, on Monday, Wednesday and. 00;10;04;08 - 00;10;04;23 Kate Friday. 00;10;04;23 - 00;10;05;20 Kate At noon I. 00;10;05;20 - 00;10;06;24 Kate Will jog for 20. 00;10;06;24 - 00;10;14;07 Kate Minutes in the park. Which group did the best? The group that made the plan while about. 00;10;14;07 - 00;10;16;24 Kate A third of participants in the control and. 00;10;16;24 - 00;10;28;24 Kate Motivation groups exercised at least once a week. A full 91% in the planned group did Later, studies confirm that making a simple specific plan about when. 00;10;28;24 - 00;10;30;00 Kate Where and how. 00;10;30;00 - 00;10;31;13 Kate We intend to take action. 00;10;31;23 - 00;10;32;24 Kate Boosts our chance. 00;10;32;24 - 00;10;39;12 Kate Of success. In building a wide array of habits. And it doesn't just work with exercise. 00;10;39;24 - 00;10;40;19 Kate Other research. 00;10;40;19 - 00;10;45;12 Kate Confirms that when we make a specific and simple plan about when. 00;10;45;12 - 00;10;46;04 Kate Where and. 00;10;46;04 - 00;10;47;26 Kate How we plan to take action. 00;10;48;05 - 00;10;48;29 Kate It supports our. 00;10;48;29 - 00;10;50;11 Kate Success in building a. 00;10;50;11 - 00;10;51;06 Kate Wide array. 00;10;51;06 - 00;11;04;01 Kate Of habits. As you make your plan to build a new habit, you want to make sure that the habit itself is simple and easy. You'll also want to make sure that the habit is something within your control. 00;11;04;10 - 00;11;04;24 Kate So, for. 00;11;04;24 - 00;11;14;18 Kate Example, you don't want to make the habit of losing weight. Your habit should be of eating healthy, making a habit easy may. 00;11;14;18 - 00;11;15;17 Kate Involve breaking it. 00;11;15;17 - 00;11;18;01 Kate Down into smaller chunks that fit well. 00;11;18;01 - 00;11;20;08 Kate Into your routine. For instance. 00;11;20;08 - 00;11;23;10 Kate Instead of planning to do 30 minutes of exercise. 00;11;23;14 - 00;11;25;00 Kate Every day right away. 00;11;25;08 - 00;11;25;21 Kate You might. 00;11;25;21 - 00;11;26;27 Kate Want to start early on. 00;11;26;27 - 00;11;35;07 Kate With ten pushups when you get up in the morning. And then you can slowly build this habit out into different things until you're. 00;11;35;07 - 00;11;36;12 Kate Up to 30 minutes. 00;11;36;12 - 00;11;36;22 Kate A day. 00;11;37;25 - 00;11;41;16 Kate Tailoring your environment to remove barriers is another way. 00;11;41;16 - 00;11;46;27 Kate To set yourself up for success with the habits you're trying to build. As an example, in my house. 00;11;46;27 - 00;11;51;10 Kate We were trying to eat more fresh fruits and vegetables. Our barrier was. 00;11;51;10 - 00;11;58;03 Kate The time it takes to wash them and cut them up. So I started a habit on Monday morning of washing and cutting. 00;11;58;03 - 00;11;59;06 Kate All of our fresh fruits. 00;11;59;06 - 00;12;02;06 Kate And vegetables and putting them out in a bowl called the Community. 00;12;02;06 - 00;12;03;09 Kate Bowl for us to. 00;12;03;09 - 00;12;10;07 Kate Snack on instead of unhealthy snacks. What I found is that by Tuesday, the community bowl was gone. It meant I needed to cut. 00;12;10;07 - 00;12;11;02 Kate More fruits and. 00;12;11;02 - 00;12;14;15 Kate Vegetables by Wednesday, but that was OK because we were eating more. 00;12;15;20 - 00;12;16;16 Kate Later on in our. 00;12;16;16 - 00;12;22;21 Kate Section. On sticking to habits. We talked about the concept of an accountability partner that's someone who can. 00;12;22;21 - 00;12;23;11 Kate Work with. 00;12;23;11 - 00;12;38;11 Kate You to help each other stick to the new habit, although there's no perfect time to start a new habit. Researchers have found that it's useful to start when motivation is high. We're especially motivated to. 00;12;38;11 - 00;12;39;00 Kate Start new. 00;12;39;00 - 00;12;45;11 Kate Habits on days that mark a beginning of some kind. Researchers call this the. 00;12;45;11 - 00;12;46;07 Kate Fresh Start. 00;12;46;07 - 00;12;51;04 Kate Effect. New Year's Day might be the most popular option that most of us think of. 00;12;51;11 - 00;12;52;05 Kate But fresh starts. 00;12;52;05 - 00;12;54;14 Kate Happen all the time. The beginning of a. 00;12;54;14 - 00;12;55;29 Kate Week, for example, or a. 00;12;55;29 - 00;12;56;09 Kate Month. 00;12;56;17 - 00;12;58;18 Kate Or a semester or personally. 00;12;58;18 - 00;13;00;04 Kate Significant days like. 00;13;00;04 - 00;13;00;11 Kate Our. 00;13;00;11 - 00;13;02;14 Kate Birthday Sometimes they come with. 00;13;02;14 - 00;13;02;25 Kate Life. 00;13;02;25 - 00;13;04;27 Kate Transitions, such as moving to a new. 00;13;04;27 - 00;13;06;15 Kate Home or starting a new job. 00;13;08;06 - 00;13;13;16 Kate Experts suggest that these days demarcate the passage of time and help. 00;13;13;16 - 00;13;14;15 Kate Us separate in our. 00;13;14;15 - 00;13;15;18 Kate Minds the way. 00;13;15;18 - 00;13;16;25 Kate Things were before. 00;13;17;01 - 00;13;19;24 Kate And the way they will be now. And that. 00;13;19;24 - 00;13;20;27 Kate Helps increase our. 00;13;20;27 - 00;13;22;00 Kate Motivation and. 00;13;22;00 - 00;13;25;22 Kate Stick to our habits longer. So if you are planning to. 00;13;25;22 - 00;13;26;20 Kate Start a new habit. 00;13;26;28 - 00;13;28;12 Kate Pick your fresh start date. 00;13;29;01 - 00;13;30;29 Kate Set a plan, and go for it. 00;13;33;13 - 00;13;36;13 Kate Here are some key takeaways on how to start a new habit. 00;13;37;29 - 00;13;39;08 Kate One The three. 00;13;39;08 - 00;13;40;26 Kate Essential components of habit. 00;13;40;26 - 00;13;47;08 Kate Formation are repetition. Cues and rewards to make your habit easy. 00;13;48;00 - 00;13;57;05 Kate Three Set up a specific plan of when and where the habit will be performed for. Use the concept of. 00;13;57;08 - 00;13;58;03 Kate Fresh Start. 00;13;58;03 - 00;14;00;25 Kate Days. New Year's can be good, but also. 00;14;00;25 - 00;14;01;22 Kate Consider other. 00;14;01;22 - 00;14;03;10 Kate Significant days like the first. 00;14;03;10 - 00;14;06;01 Kate Day of the week, your birthday, or a new semester. 00;14;06;24 - 00;14;13;01 Kate These techniques can help you build new habits if you have habits that you want to stop. Check out our module on. 00;14;13;01 - 00;14;16;10 Kate Breaking habits or if you want to really sustain. 00;14;16;10 - 00;14;17;01 Kate Your habits. 00;14;17;06 - 00;14;17;24 Kate Check out our. 00;14;17;24 - 00;15;55;15 Kate Video on Sticking to habits. I'll see you there Hi. 00;15;55;26 - 00;15;57;16 Kate I'm Kate from Psych for Life. 00;16;04;11 - 00;16;06;15 Kate And if you are watching this, you're probably. 00;16;06;15 - 00;16;09;08 Kate Interested in forming some new habits to. 00;16;09;08 - 00;16;10;13 Kate Improve your life. 00;16;10;26 - 00;16;17;11 Kate I know I am. If you've watched the Psych for Life Sleep video, you might know that I've been working on new habits. 00;16;17;11 - 00;16;18;26 Kate Around my bedtime routine. 00;16;18;27 - 00;16;22;28 Kate So I can get better sleep. And I'll tell you what. It hasn't been easy.