Episode 16 - Building Better Habits!

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Episode 16 - Building Better Habits!

Allen: Hi everyone, and welcome to the Effortless English Podcasts.

Allen: My name is Allen, and today we’re diving into a topic that affects every single one of us—how to build and maintain healthy habits.

Luna: And I’m Luna! I know, “healthy habits” sounds like one of those things we all agree we should do, but somehow, it’s just so hard to stick with them.

Allen: Exactly. We all want to eat better, exercise more, and maybe even sleep earlier.
Allen: But when it’s time to follow through, it feels like we hit a brick wall.

Luna: Yeah, because that couch and bag of chips start looking way too good, right?
Luna: We’re going to chat about why that happens and how to make healthy habits not just easier but maybe even fun.

Allen: And since this is Effortless English, we’ll also share some practical tips that don’t involve spending hours planning or stressing over every detail.

Luna: That’s right. Allen loves efficiency, and I’m here to keep things real and relatable.
Luna: So, whether you’re someone who loves spreadsheets or someone who just wings it, we’ve got you covered.

Allen: Before we jump in, a quick note for our listeners.
Allen: If you’d like to read along with today’s episode, we’ve got a full transcript available.

Luna: Just check out the link in the description below.
Luna: And don’t forget, we also provide subtitles in multiple languages, so you can turn on CC and follow along.

Allen: Alright, let’s get started! Healthy habits—why are they so important?
Allen: Here’s something to think about: habits make up about 40% of our daily actions.

Luna: Wow. That’s almost half of what we do every day!
Luna: So if your habits are mostly unhealthy, that’s a big chunk of your life heading in the wrong direction.

Allen: Exactly. On the flip side, building just a few good habits can lead to some pretty major changes over time.

Luna: And when you think about it, habits aren’t just about health—they affect your work, your relationships, your mindset, everything.

Allen: So today, we’ll break it all down: why healthy habits are hard, the mistakes most people make, and how to get it right.

Luna: Plus, we’ll share some stories—because you know I can’t resist—and tips you can start using right away.

Allen: Sound good? Then let’s dive in.

Allen: So, why is it so hard to build healthy habits?
Allen: I mean, we know they’re good for us, but somehow, sticking to them feels almost impossible.

Luna: Right! It’s like we have this mental block.
Luna: I think a big reason is that healthy habits don’t give instant rewards.

Allen: Exactly. We’re wired to want immediate results.
Allen: Eating a salad doesn’t make you feel like a superhero the next day.

Luna: But eating a big slice of cake? That feels amazing immediately.

Allen: Yeah, and that’s a problem.
Allen: Most healthy habits have delayed benefits, while unhealthy habits give instant gratification.

Luna: Plus, life is just so busy.
Luna: When you’re exhausted after work, who has the energy to cook, exercise, or meditate?

Allen: True, and let’s not forget our environment.
Allen: We’re surrounded by convenience—fast food, streaming services, and endless distractions.

Luna: Oh, absolutely.
Luna: Why go for a run when Netflix is asking, “Are you still watching?”

Allen: And let’s be honest, motivation doesn’t last.
Allen: You might feel pumped on January 1st, but by February, it’s back to old habits.

Luna: Yeah, motivation is totally overrated.
Luna: I always tell people, “Don’t wait to feel motivated. Just start small.”

Allen: That’s great advice.
Allen: The truth is, it’s not just about willpower—it’s about creating systems that make habits easier.

Luna: And let’s talk about perfectionism for a second.
Luna: Some people quit as soon as they miss a day, like, “Oh well, I failed.”

Allen: That’s such a common mistake.
Allen: One bad day doesn’t mean you’ve failed—it just means you’re human.

Luna: Exactly. Healthy habits aren’t about being perfect.
Luna: They’re about showing up more often than not.

Allen: So to sum it up, building healthy habits is hard because of delayed rewards, busy lives, tempting environments, and unrealistic expectations.

Luna: But the good news is, it’s not impossible.
Luna: With the right mindset and strategies, anyone can do it.

Allen: And that’s what we’ll talk about next.

Allen: First, let’s look at some common unhealthy habits people struggle with.

Allen: Alright, let’s talk about some of the most common unhealthy habits people struggle with.

Luna: Oh, this is gonna be good.
Luna: I think we should start with the obvious one: junk food.

Allen: Definitely.
Allen: It’s so easy to reach for chips, cookies, or fast food, especially when you’re busy or stressed.

Luna: And let’s not forget sugary drinks.
Luna: Soda, energy drinks, even those fancy coffee drinks—they’re packed with sugar.

Allen: It’s crazy how much sugar is hidden in everyday items.
Allen: A single can of soda can have more sugar than you’re supposed to eat in an entire day.

Luna: And don’t even get me started on portion sizes.
Luna: We’ve gotten used to eating way more than we actually need.

Allen: Another big one is a lack of exercise.
Allen: Most people spend hours sitting—at work, in front of the TV, or on their phones.

Luna: It’s true.
Luna: And when we do get free time, exercise is usually the last thing on our minds.

Allen: Right, because it feels like such a big effort.
Allen: But the problem is, a sedentary lifestyle leads to so many health issues.

Luna: Speaking of phones, I think screen time is a huge problem.
Luna: We’re glued to our screens, scrolling endlessly, even when we’re supposed to be relaxing.

Allen: And let’s not forget about sleep.
Allen: A lot of people have terrible sleep habits—staying up late, staring at screens, or just not making sleep a priority.

Luna: Oh, guilty as charged!
Luna: I used to stay up until 2 a.m. watching shows, then wonder why I was tired all day.

Allen: I think we’ve all been there.
Allen: And it’s not just about how much sleep you get—it’s about quality, too.

Luna: Another bad habit? Procrastination.
Luna: People put off important tasks until the last minute, which just creates more stress.

Allen: Absolutely.
Allen: And that stress often leads to unhealthy coping mechanisms, like stress eating or binge-watching TV.

Luna: It’s like a vicious cycle, right?
Luna: The more stressed you are, the more you rely on these bad habits, and the harder it is to break free.

Allen: Exactly.
Allen: But here’s the thing: identifying these habits is the first step to changing them.

Luna: Totally.

Luna: And next, we’ll talk about how to replace these bad habits with good ones.

Allen: Now that we know the common unhealthy habits, let’s talk about how to replace them with healthy ones.

Luna: Yes, let’s get to the fun part—what actually works!

Allen: First, start small.
Allen: A lot of people try to change everything at once, and that’s just not realistic.

Luna: Totally.
Luna: Like, don’t go from zero workouts to trying to hit the gym seven days a week.

Allen: Exactly.
Allen: Instead, try something simple, like going for a 10-minute walk each day.

Luna: And then build on that.
Luna: Once 10 minutes feels easy, you can add more time or try something new.

Allen: Another great strategy is habit stacking.
Allen: That’s where you add a new habit onto something you already do.

Luna: Ooh, I love this one.
Luna: Like doing squats while brushing your teeth or drinking water before your morning coffee.

Allen: Exactly.
Allen: It’s about making the new habit fit naturally into your existing routine.

Luna: And let’s talk about environment.
Luna: Your surroundings can make or break your habits.

Allen: Absolutely.
Allen: If you want to eat healthier, keep fruits and veggies where you can see them.

Luna: And maybe hide the cookies in a cupboard you rarely open.

Allen: Another tip is to track your progress.
Allen: Write down your goals, and check off each time you follow through.

Luna: Oh, I love tracking!
Luna: It’s so satisfying to see those little check marks adding up.

Allen: And don’t forget rewards.
Allen: Treat yourself when you reach a milestone, but make sure the reward doesn’t undo your progress.

Luna: So, maybe not a giant cake after a week of eating salads?

Allen: Exactly.
Allen: How about a new book, a movie night, or something that keeps you motivated?

Luna: One more thing: find an accountability partner.
Luna: Having someone to share your goals with can really keep you on track.

Allen: That’s a great point.
Allen: Whether it’s a friend, family member, or even an online group, accountability makes a big difference.

Luna: And remember, it’s okay to mess up.
Luna: What matters is getting back on track as soon as possible.

Allen: Right.
Allen: It’s about progress, not perfection.

Luna: So, to recap: start small, stack habits, change your environment, track progress, reward yourself, and find accountability.

Allen: These strategies make healthy habits not just possible but sustainable.

Luna: And next, we’ll talk about how to keep those habits going long-term.

Allen: Now that we’ve talked about building healthy habits, let’s focus on how to keep them going.

Luna: Yes, because starting is one thing, but sticking with it? That’s a whole different challenge.

Allen: One key is to make your habits part of your identity.
Allen: Instead of saying, “I want to exercise,” say, “I’m someone who takes care of my body.”

Luna: Ooh, I love that.
Luna: It’s like you’re rewiring how you see yourself, right?

Allen: Exactly.
Allen: When a habit becomes part of who you are, it feels natural to stick with it.

Luna: Another tip is to focus on the process, not just the goal.
Luna: Like, instead of saying, “I need to lose 10 pounds,” focus on eating healthy meals every day.

Allen: That’s so true.
Allen: Goals are great, but they’re not enough if you don’t enjoy the journey.

Luna: And let’s not forget consistency.
Luna: Even if you can only do a little, showing up regularly is what matters.

Allen: Right.
Allen: It’s better to work out for 10 minutes a day than to do a two-hour session once a month.

Luna: Also, don’t be afraid to adjust your habits as needed.
Luna: Life changes, and your habits should adapt, too.

Allen: That’s a great point.
Allen: If you switch jobs or move to a new city, you might need to rethink your routine.

Luna: And can we talk about burnout?
Luna: Pushing yourself too hard can make you quit altogether.

Allen: Absolutely.
Allen: That’s why it’s so important to pace yourself and take breaks when you need them.

Luna: Oh, and celebrate the small wins!
Luna: Even tiny progress is still progress, and it deserves recognition.

Allen: Yes!
Allen: Rewards don’t have to be big—sometimes just acknowledging your effort is enough.

Luna: One last thing: surround yourself with positive influences.
Luna: If your friends or family support your goals, it’s so much easier to stay on track.

Allen: That’s so true.
Allen: And even if your immediate circle isn’t supportive, there are online communities that can help.

Luna: So to sum up, maintaining healthy habits is about identity, process, consistency, flexibility, and support.

Allen: And remember, it’s okay to have setbacks.
Allen: What matters is that you keep moving forward.

Luna: Exactly.
Luna: Healthy habits are a journey, not a race.

Allen: And speaking of journeys, let’s talk about the benefits of sticking to these habits long-term.

Allen: Now let’s talk about why all this effort is worth it.
Allen: What are the actual benefits of sticking to healthy habits?

Luna: Oh, where do we even start?
Luna: I think the most obvious one is better physical health.

Allen: Absolutely.
Allen: Regular exercise, eating nutritious foods, and getting enough sleep can lower your risk of diseases like heart disease, diabetes, and even certain cancers.

Luna: And it’s not just about avoiding illness.
Luna: You’ll feel stronger, have more energy, and even look better—like glowing skin and shiny hair kind of better.

Allen: True.
Allen: But healthy habits aren’t just about physical health.
Allen: They also have a huge impact on your mental well-being.

Luna: Oh, 100%.
Luna: Exercise, for example, releases endorphins, which can boost your mood and reduce stress.

Allen: And eating well can improve your focus, memory, and even your emotional resilience.
Allen: There’s a strong connection between your gut and your brain.

Luna: So basically, your body and mind are besties.
Luna: Treat one right, and the other benefits too.

Allen: Exactly.
Allen: Healthy habits also improve your productivity.

Luna: Oh, for sure.
Luna: When you’re healthy, you have the energy to get more done without feeling drained.

Allen: And let’s not forget relationships.
Allen: When you feel good, you’re more patient, kind, and present with the people around you.

Luna: That’s so true.
Luna: Plus, healthy habits can be contagious.
Luna: When you start taking care of yourself, the people around you often get inspired to do the same.

Allen: That’s a great point.
Allen: It’s like a ripple effect—your positive changes can influence your friends, family, and even your coworkers.

Luna: And let’s not forget the long-term benefits.
Luna: Healthy habits can add years to your life and make those years more enjoyable.

Allen: Right.
Allen: It’s not just about living longer but about living better.

Luna: And honestly, once these habits become part of your routine, they don’t feel like work anymore.
Luna: They just become part of who you are.

Allen: Exactly.
Allen: And when that happens, the benefits just keep building over time.

Luna: So, to recap, healthy habits improve your body, mind, relationships, productivity, and overall quality of life.

Allen: And they don’t just help you—they can inspire others and create a positive ripple effect.

Luna: If that’s not a reason to start building healthy habits, I don’t know what is.

Allen: Up next, we’ll answer some listener questions and share practical tips for common challenges.

Allen: Now it’s time to answer some of your questions about building and maintaining healthy habits.

Luna: Yes, we’ve got some great ones lined up, so let’s dive right in.

Allen: First question: “How do I stop procrastinating and actually start building better habits?”

Luna: Oh, procrastination—the ultimate enemy of progress.
Luna: My advice? Stop overthinking it. Just take the smallest possible step.

Allen: That’s great advice.
Allen: I’d add that setting a specific time for your habit can help.
Allen: For example, instead of saying, “I’ll work out tomorrow,” say, “I’ll work out at 7 a.m.”

Luna: And don’t forget to eliminate distractions.
Luna: If your phone is pulling you into a scrolling rabbit hole, put it in another room.

Allen: Alright, next question: “What if I don’t feel motivated to stick to my habits?”

Luna: Oh, this is such a common issue.
Luna: The truth is, you don’t need to feel motivated.
Luna: Relying on motivation is like waiting for the perfect weather—it’s not dependable.

Allen: Exactly.
Allen: That’s why creating systems is so important.
Allen: Make it easy to follow through, even when you don’t feel like it.

Luna: And reward yourself for showing up, even if it’s just for five minutes.
Luna: Sometimes, starting is the hardest part.

Allen: Next question: “How do I break a bad habit, like eating junk food?”

Luna: Ooh, I can relate to this one!
Luna: For me, it’s all about replacing the bad habit with a good one.
Luna: Like, instead of grabbing chips, I’ll reach for some nuts or fruit.

Allen: That’s a great strategy.
Allen: Another tip is to make the bad habit inconvenient.
Allen: Don’t keep junk food in the house, and you’ll be less likely to eat it.

Luna: And remember, it’s okay to indulge occasionally.
Luna: Just don’t let it turn into a daily habit.

Allen: Here’s another question: “What’s the best way to stay consistent when life gets busy?”

Luna: Oh, this is tough, but it’s doable.
Luna: I’d say, focus on habits that don’t take much time.
Luna: Even a five-minute stretch or a quick walk can make a difference.

Allen: That’s a great point.
Allen: And don’t be afraid to adjust your habits to fit your schedule.
Allen: If you’re too busy for a full workout, just do a shorter one.

Luna: And ask for help if you need it.
Luna: Sometimes, delegating tasks can free up time for your habits.

Allen: Final question: “How long does it take to form a new habit?”

Luna: Ah, the magic question!
Luna: The common answer is 21 days, but it really depends on the habit.

Allen: Right.
Allen: Research shows it can take anywhere from 18 to 254 days to form a habit, depending on its complexity.

Luna: So the key is patience.
Luna: Don’t rush the process—just focus on showing up every day.

Allen: And remember, consistency is more important than perfection.

Luna: Exactly.
Luna: You’re building a lifestyle, not a quick fix.

Allen: Great questions today!
Allen: We hope our answers gave you some ideas to try out.

Luna: And if you have more questions, leave them in the comments.

Luna: We’d love to hear from you.

Allen: Alright, let’s wrap things up.
Allen: Today, we’ve covered a lot about building and maintaining healthy habits.

Luna: Yeah, we talked about why habits are so hard to build, the unhealthy ones we all struggle with, and how to replace them with better ones.

Allen: We also shared strategies like starting small, stacking habits, and creating systems to stay consistent.

Luna: And we talked about why all this matters—the benefits of healthy habits for your body, mind, and even your relationships.

Allen: If there’s one thing to take away from today’s episode, it’s this: small, consistent actions add up over time.

Luna: Yes!
Luna: You don’t have to be perfect, and you don’t have to change everything overnight.

Allen: Exactly.
Allen: Focus on progress, not perfection, and remember that every little step counts.

Luna: And don’t forget to make it fun.
Luna: If your habits feel like a chore, you’re less likely to stick with them.

Allen: That’s so true.
Allen: Find what works for you and adapt as needed.

Luna: And if you mess up, don’t beat yourself up.
Luna: Just pick up where you left off and keep going.

Allen: Before we go, we want to remind you that today’s episode transcript is available in the description.

Luna: And don’t forget, we also offer subtitles in multiple languages, so turn on CC if you need them.

Allen: We’d love to hear from you, too.
Allen: Share your thoughts, questions, or even your own healthy habit tips in the comments.

Luna: Yes, we read every single comment, so don’t be shy!

Allen: Thank you for joining us today.
Allen: We hope this episode inspires you to take that first step toward healthier habits.

Luna: And remember, it’s not about being perfect—it’s about being better than you were yesterday.

Allen: Until next time, take care and keep moving forward.

Luna: Bye, everyone!