Healthy
Habits
Hi there!
I'm Zee, let's get you started on creating some healthy habits.
GO
I'll be here to guide you in your journey to creating healthy habits. I'll pop up during the bitesize lessons to provide hints and tips. You can also tap on me from your dashboard for help and support. I recommend viewing in full screen for the best experience.
START
Select me if you need help.
Your
Dashboard
Select each tile to be taken to that section. We recommend completing these in order, starting with 'How do we form habits?'
How do we form habits?
Motivating mindset
Creating productive habits
The impact of our habits
Topic one
How do we form habits?
Have you ever wondered why you automatically reach for your phone in the morning or why you always brush your teeth before bed? These are habits, actions we perform automatically, often without thinking.
But how do habits form, and how can we use this knowledge to build better ones?
GO
Forming habits can be broken down into three parts, called the Habit Loop. The concept, was introduced by Charles Duhigg in his book "The Power of Habit: Why We Do What We Do in Life and Business.'
The Habit Loop
The loop has three main components:
Cue
Reward
Routine
Explore the Habit Loop by selecting the markers below.
Cue
Reward
Routine
Let's test your understanding. Read the scenario and answer the questions which follow.
Rita's treat
Each week Rita visits her local supermarket to do her weekly food shop. Within the supermarket is a clothing and home section. Rita always browses this section and picks up a treat for herself. This week Rita chose a new top, which she is going to wear out with friends later.
Explore Rita's scenario
Select the info 'i' button, to reread Rita's scenario.
In this course we want to keep things positive. So, we will be referring to habits as productive and unproductive.
Rita should decide if this habit benefits her, but it may be unproductive.Weekly treats could harm her finances long-term, and she may not need the items. Saving or treating herself monthly might be better.
Do you think Rita's habit is a productive one?
Take a few moments to think about your answer.
Over to you!
Note down three habits and consider the impact these are having on you, both short and long-term.
02:00
Topic two
The impact of our habits
Our daily habits not only shape our mental and physical well-being but also influence those around us. In this section, we'll explore how small, consistent actions can impact both our own health and the well-being of others.
GO
Our physical and mental health
Habits can positively and negatively impact the following things. Drag the slider to learn more.
Let's put it into context!Select the markers to explore the examples.
Habits can have a positive impact on us too!
Forming habits can help us better manage our time, improve our health, wellbeing and relationships.
Select the play buttons to hear of two examples where habits have had a positive impact.
Transcripts
Our habits can impact others too!
Let's explore how the habits we create can impact those around us. Select the randomiser to choose a scenario, then select the relevant button to begin.
Rita's treat
Each week Rita visits her local supermarket to do her weekly food shop. Within the supermarket is a clothing and home section. Rita always browses this section and picks up a treat for herself. This week Rita chose a new top, which she is going to wear out with friends later.
Cue
The cue, or 'trigger' is what initiates the habit. This could be time of day, environment, people around you, even your emotional state. For example, you start work at 9am, so make yourself a cup of coffee at 8:45am before sitting down at your desk.
Every night before bed, Cassandra drinks a cup of hot milk, turns off her phone and reads a chapter from her favourite book. This helps her to unwind and get a restful nights sleep.
Hannah has two children and works full time. Every evening she lays out her children's uniform and makes their pack lunches. This allows her to spend the morning eating breakfast as a family.
Muhammed often skips breakfast, so that he can wake up a little later before his morning commute. By mid-morning he's hungry so he grabs a chocolate bar from the vending machine to sustain him until lunch time.
Routine
This is the repeated behaviour which follows the cue. These behaviours or actions can be conscious or unconscious. For example stopping by your favourite cafe for lunch every Friday, or chewing on the end of your pen when nervous. Over time this routine becomes more automatic.
Routine
This is the repeated behaviour which follows the cue. These behaviours or actions can be conscious or unconscious. For example stopping by your favourite cafe for lunch every Friday, or chewing on the end of your pen when nervous. Over time this routine becomes more automatic.
Reward
This is the outcome which reinforces the habit. Some of these rewards can be beneficial, for example eating breakfast before a long day at work. Others can contribute to habits you don't want to keep. For example doom scrolling on social media when you're bored! The reward in this instance is relief from boredom.
Cue
The cue, or 'trigger' is what initiates the habit. This could be time of day, environment, people around you, even your emotional state. For example, you start work at 9am, so make yourself a cup of coffee at 8:45am before sitting down at your desk.
Reward
This is the outcome which reinforces the habit. Some of these rewards can be beneficial, for example eating breakfast before a long day at work. Others can contribute to habits you don't want to keep. For example doom scrolling on social media when you're bored! The reward in this instance is relief from boredom.
Jasper works in a busy, noisy office with a lot of distractions. Every day at 10am, Jasper schedules in 2 hours of focus time, where he mutes his emails and works from a sound proof booth.
Andrea
"I spend most of my day sat at a desk working on a computer. Every hour, I stand up, stretch, and take a 10-minute break to have a drink of water and engage in activity away from screens. Sometimes I read a few pages of my book, or sit in the garden if it is sunny. Because of this, I have found I am no longer finishing work with headaches and I am more productive in my job as I am having regular breaks."
Fabien
"Me and my husband work busy jobs, and often want to have dinner and go straight to bed. We were finding we were making less and less time for each other.
We decided to set aside an evening every Friday to spend quality time together. Each week one of us chooses an activity and we leave our phones at home to ensure we are not distracted.
It has had such a positive impact on our relationship."
Healthy Habits
Emma Berry
Created on February 18, 2025
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Transcript
Healthy
Habits
Hi there!
I'm Zee, let's get you started on creating some healthy habits.
GO
I'll be here to guide you in your journey to creating healthy habits. I'll pop up during the bitesize lessons to provide hints and tips. You can also tap on me from your dashboard for help and support. I recommend viewing in full screen for the best experience.
START
Select me if you need help.
Your
Dashboard
Select each tile to be taken to that section. We recommend completing these in order, starting with 'How do we form habits?'
How do we form habits?
Motivating mindset
Creating productive habits
The impact of our habits
Topic one
How do we form habits?
Have you ever wondered why you automatically reach for your phone in the morning or why you always brush your teeth before bed? These are habits, actions we perform automatically, often without thinking. But how do habits form, and how can we use this knowledge to build better ones?
GO
Forming habits can be broken down into three parts, called the Habit Loop. The concept, was introduced by Charles Duhigg in his book "The Power of Habit: Why We Do What We Do in Life and Business.'
The Habit Loop
The loop has three main components:
Cue
Reward
Routine
Explore the Habit Loop by selecting the markers below.
Cue
Reward
Routine
Let's test your understanding. Read the scenario and answer the questions which follow.
Rita's treat
Each week Rita visits her local supermarket to do her weekly food shop. Within the supermarket is a clothing and home section. Rita always browses this section and picks up a treat for herself. This week Rita chose a new top, which she is going to wear out with friends later.
Explore Rita's scenario
Select the info 'i' button, to reread Rita's scenario.
In this course we want to keep things positive. So, we will be referring to habits as productive and unproductive.
Rita should decide if this habit benefits her, but it may be unproductive.Weekly treats could harm her finances long-term, and she may not need the items. Saving or treating herself monthly might be better.
Do you think Rita's habit is a productive one?
Take a few moments to think about your answer.
Over to you!
Note down three habits and consider the impact these are having on you, both short and long-term.
02:00
Topic two
The impact of our habits
Our daily habits not only shape our mental and physical well-being but also influence those around us. In this section, we'll explore how small, consistent actions can impact both our own health and the well-being of others.
GO
Our physical and mental health
Habits can positively and negatively impact the following things. Drag the slider to learn more.
Let's put it into context!Select the markers to explore the examples.
Habits can have a positive impact on us too!
Forming habits can help us better manage our time, improve our health, wellbeing and relationships.
Select the play buttons to hear of two examples where habits have had a positive impact.
Transcripts
Our habits can impact others too!
Let's explore how the habits we create can impact those around us. Select the randomiser to choose a scenario, then select the relevant button to begin.
Rita's treat
Each week Rita visits her local supermarket to do her weekly food shop. Within the supermarket is a clothing and home section. Rita always browses this section and picks up a treat for herself. This week Rita chose a new top, which she is going to wear out with friends later.
Cue
The cue, or 'trigger' is what initiates the habit. This could be time of day, environment, people around you, even your emotional state. For example, you start work at 9am, so make yourself a cup of coffee at 8:45am before sitting down at your desk.
Every night before bed, Cassandra drinks a cup of hot milk, turns off her phone and reads a chapter from her favourite book. This helps her to unwind and get a restful nights sleep.
Hannah has two children and works full time. Every evening she lays out her children's uniform and makes their pack lunches. This allows her to spend the morning eating breakfast as a family.
Muhammed often skips breakfast, so that he can wake up a little later before his morning commute. By mid-morning he's hungry so he grabs a chocolate bar from the vending machine to sustain him until lunch time.
Routine
This is the repeated behaviour which follows the cue. These behaviours or actions can be conscious or unconscious. For example stopping by your favourite cafe for lunch every Friday, or chewing on the end of your pen when nervous. Over time this routine becomes more automatic.
Routine
This is the repeated behaviour which follows the cue. These behaviours or actions can be conscious or unconscious. For example stopping by your favourite cafe for lunch every Friday, or chewing on the end of your pen when nervous. Over time this routine becomes more automatic.
Reward
This is the outcome which reinforces the habit. Some of these rewards can be beneficial, for example eating breakfast before a long day at work. Others can contribute to habits you don't want to keep. For example doom scrolling on social media when you're bored! The reward in this instance is relief from boredom.
Cue
The cue, or 'trigger' is what initiates the habit. This could be time of day, environment, people around you, even your emotional state. For example, you start work at 9am, so make yourself a cup of coffee at 8:45am before sitting down at your desk.
Reward
This is the outcome which reinforces the habit. Some of these rewards can be beneficial, for example eating breakfast before a long day at work. Others can contribute to habits you don't want to keep. For example doom scrolling on social media when you're bored! The reward in this instance is relief from boredom.
Jasper works in a busy, noisy office with a lot of distractions. Every day at 10am, Jasper schedules in 2 hours of focus time, where he mutes his emails and works from a sound proof booth.
Andrea
"I spend most of my day sat at a desk working on a computer. Every hour, I stand up, stretch, and take a 10-minute break to have a drink of water and engage in activity away from screens. Sometimes I read a few pages of my book, or sit in the garden if it is sunny. Because of this, I have found I am no longer finishing work with headaches and I am more productive in my job as I am having regular breaks."
Fabien
"Me and my husband work busy jobs, and often want to have dinner and go straight to bed. We were finding we were making less and less time for each other. We decided to set aside an evening every Friday to spend quality time together. Each week one of us chooses an activity and we leave our phones at home to ensure we are not distracted. It has had such a positive impact on our relationship."