Step 2 - Reading

How to build new habits
You are going to read a text about how to build healthy habits.
Je gaat een tekst lezen over hoe je jezelf nieuwe gewoontes kunt aanleren.

Oefening 1

Discuss the following question in your group in English.
Bespreek de volgende vraag in je groepje in het Engels.

How to build a new habit

According to researchers at Duke University, habits account for about 40 percent of our behaviors every day. Understanding how to build new habits (and how your current ones work) is essential for making progress in your health, your happiness, and your life in general.
But there can be a lot of information out there and most of it isn't very simple. To solve this problem and break things down in a very simple manner, I have created this strategy guide for how to build new habits that actually stick.

[1]
When most people struggle to build new habits, they say something like, “I just need more motivation.” Or, “I wish I had as much willpower as you do.”
This is the wrong approach. Research shows that willpower is like a muscle. It gets tired as you use it throughout the day. Another way to think of this is that your motivation rises and falls.
Solve this problem by picking a new habit that is easy enough that you don't need motivation to do it. Rather than starting with 50 pushups per day, start with 5 pushups per day. Make it easy enough that you can get it done without motivation.

[2]
One percent improvements add up surprisingly fast. So, do one percent declines.
Rather than trying to do something amazing from the beginning, start small and gradually improve. Along the way, your willpower and motivation will increase, which will make it easier to stick to your habit for good.

[3]
If you continue adding one percent each day, then you'll find yourself increasing very quickly within two or three months. It is important to keep each habit reasonable, so that you can make the behavior as easy as possible to accomplish.
Building up to 20 minutes of meditation? Split it into two segments of 10 minutes at first.
Trying to do 50 pushups per day? Five sets of 10 might be much easier as you make your way there.

Adapted from https://jamesclear.com/habit-guide